Nutrition 1 Assignment Example | Topics and Well Written Essays - 500 words

Nutrition 1 - Assignment Example Magnesium also gives excitement to the nerves and muscles and it is needed by every enzymatic reaction which is involved in the storage of energy molecule. Vitamin B1 thiamin can be founded in eggs, fish, peas, green vegetables, whole grain bread and it is needed as 1mg for men and 0.8 mg for women per day. Vitamin B2 can be founded in milk, rice, eggs and 1.1mg is needed for women and 1.3mg is needed by men per day. Nicotinic acid (B3) is included in meat, wheat flour, eggs, milk and fish and 13 mg is needed for women and 17 mg is needed for men per day. Pantothenic acid contains in chicken, potatoes, beef, tomatoes, kidney, broccoli, eggs and brown rice. It cannot be stored in the body thus we need to have it every day in our diet. Vitamin B6 can be founded in Chicken, bread, fish, pork, eggs, rice, oatmeal, peanuts, soya beans and milk. 1.2 mg of vitamin B6 is needed for women and 1.4 mg is essential for men per day. Folic acid includes in liver, spinach, peas, brown rice and it is needed by 0.2 mg per day and as it cannot be stored in the body thus it is needed every day in our diet. Vitamin B12 is involved in meat, cod, cheese, mi lk, salmon, eggs. Dairy foods, fish and meat are enough to supply everyday need for vitamin B12. The good sources of vitamin C are oranges, potatoes, lemon and it should be taken every day. Adults need 40mg of vitamin C per day. Calcium can be founded in milk and other dairy products, soya beans, nuts and adults must intake 700 mg of Calcium per day. Magnesium is included in fish, meat, dairy foods, nuts and 270 mg is needed for women and 300 mg is needed for men per day. Phosphorus is included in fish, red meat, bread, oats and adults must intake 550 mg of it per day. Thus we need to have these foods in our diet chart (NHS, No Date). Athletes take various vitamin supplements and sometimes in higher dosages. Theory has shown that use of every vitamin is related to the metabolic function in