Vitamins are complex organic substances, biologically active and with a diverse molecular structure, which are necessary for humans in small amounts, also known as micronutrients. Most of the vitamins, apart from D, K, B1, B2 and folic acid, are not synthesized by the body, and if this do, amounts are insufficient; therefore, its external contribution is necessary. -By Dr. Zhukovski Durán Magne
We are going to focus first of all on the vitamin content of the different foods that we have at our disposal, although we must take into account that during the process of handling and cooking food we can modify its vitamin content.
Vitamins are grouped int two categories
Fat-soluble vitamins are stored in the body’s liver, fatty tissue, and muscles. The four fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are absorbed more easily by the body in the presence of dietary fat.
Water-soluble vitamins are not stored in the body. The nine water-soluble vitamins are vitamin C and all the B vitamins. Any leftover or excess amounts of these leave the body through the urine. They have to be consumed on a regular basis to prevent shortages or deficiencies in the body. The exception to this is vitamin B12, which can be stored in the liver for many years.
The recommended daily dose of the different vitamins is different depending on age and sex. Therefore, we will divide the population into 3 groups in order to be able to reflect in detail the recommended doses per day:
Recommended daily dose of vitamins for children between 0 – 9
| DOSES PER DAY | 0 – 1 | 1 – 5 | 6 – 9 |
| VITAMIN A | 450 µg | 300 µg | 400 µg |
| VITAMIN D | 10 µg | 10 µg | 5 µg |
| VITAMIN E | 6 mg | 6-7 mg | 8 mg |
| VITAMIN B1 | 0.3 – 0.4 mg | 0.5 – 0.7 mg | 0.8 mg |
| VITAMIN B2 | 0.4 – 0.6 mg | 0.8 – 1 mg | 1.2 mg |
| VITAMIN B3 | 4 – 6 mg | 8 – 11 mg | 13 mg |
| VITAMIN B6 | 0.3 – 0.5 mg | 0.7 – 1.1 mg | 1.4 mg |
| VITAMIN B9 | 40 – 60 µg | 100 µg | 100 µg |
| VITAMIN B12 | 0.3 µg | 0.9 – 1.5 µg | 1.5 µg |
| VITAMIN C | 50 mg | 55 mg | 55 mg |
Recommended daily dose of vitamins for people between 10 – 60
| DOSES PER DAY | 10 – 15 MEN | 10 – 15 WOMEN | 16 – 40 MEN | 16 – 40 WOMEN | 41 – 60 MAN | 41 – 60 WOMEN |
| VITAMIN A | 1000 µg | 800 µg | 1000 µg | 800 µg | 1000 µg | 800 µg |
| VITAMIN D | 5 µg | 5 µg | 5 µg | 5 µg | 10 µg | 10 µg |
| VITAMIN E | 10 – 11 mg | 10 – 11 mg | 12 mg | 12 mg | 12 mg | 12 mg |
| VITAMIN K | 1 µg per kilogram of weight | |||||
| VITAMIN B1 | 1 – 1.1 mg | 0.9 – 1 mg | 1.2 mg | 0.9 mg | 1.1 mg | 0.9 – 0.8 mg |
| VITAMIN B2 | 1.5 – 1.7 mg | 1.4 – 1.5 mg | 1.8 mg | 1.4 mg | 1.6 – 1.7 mg | 1.2 – 1.3 mg |
| VITAMIN B3 | 16 – 18 mg | 15 – 17 mg | 20 mg | 15 mg | 18 – 19 mg | 14 mg |
| VITAMIN B6 | 1.6 – 2.1 mg | 1.6 – 2.1 mg | 1.8 – 2.1 mg | 1.6 – 1.7 mg | 1.8 mg | 1.6 mg |
| VITAMIN B9 | 300 – 400 µg | 300 – 400 µg | 400 µg | 400 µg | 400 µg | 400 µg |
| VITAMIN B12 | 2 µg | 2 µg | 2 µg | 2 µg | 2 µg | 2 µg |
| VITAMIN C | 60 mg | 60 mg | 60 mg | 60 mg | 60 mg | 60 mg |
Recommended daily dose of vitamins for people over 60 years old
| DOSES PER DAY | 60- 70 MEN | 60 – 70 WOMEN | OVER 70 MEN | OVER 70 WOMEN | ||
| VITAMIN A | 1000 µg | 900 µg | 800 µg | 700 µg | ||
| VITAMIN D | 10 µg | 15 µg | 10 µg | 15 µg | ||
| VITAMIN E | 10 mg | 12 mg | 8 mg | 10 mg | ||
| VITAMIN K | 1 µg per kilogram of weight | |||||
| VITAMIN B1 | 1.2 mg | 1.2 mg | 1.1 mg | 1.1 mg | ||
| VITAMIN B2 | 1.3 mg | 1.4 mg | 1.1 mg | 1.1 mg | ||
| VITAMIN B3 | 16 mg | 16 mg | 15 mg | 15 mg | ||
| VITAMIN B6 | 1.7 mg | 1.9 mg | 1.7 mg | 1.9 mg | ||
| VITAMIN B9 | 400 µg | 400 µg | 400 µg | 400 µg | ||
| VITAMIN B12 | 2.4 µg | 3 µg | 2.4 µg | 3 µg | ||
| VITAMIN C | 60 – 100 mg | 60 – 100 mg | 60 – 100 mg | 60 – 100 mg | ||
