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Vitaminas - Recommendations

Recomendaciones:

La ración de dieta recomendada (RDR) para las vitaminas refleja qué tanta cantidad de cada vitamina deben obtener la mayoría de las personas cada día.

La RDR para las vitaminas se puede usar como meta para cada persona.
La cantidad de cada vitamina que usted necesita depende de la edad y el sexo. Otros factores, como el embarazo y su salud, también son importantes.

La mejor manera de obtener todas las vitaminas diarias que usted necesita es consumir una dieta balanceada que contenga una amplia variedad de frutas, verduras, productos lácteos enriquecidos, legumbres (fríjoles secos), lentejas y granos integrales.

Los suplementos dietéticos son otra manera de obtener las vitaminas que usted necesita si el alimento que consume no se las está suministrando en la cantidad suficiente. Los suplementos pueden ser útiles durante el embarazo y para problemas médicos especiales.

Si usted toma suplementos, NO tome más del 100% de la RDR. Tenga mucho cuidado con respecto a tomar cantidades grandes de suplementos vitamínicos liposolubles: vitaminas A, D, E y K. Debido a que estas vitaminas se almacenan en los adipocitos, se pueden acumular en su cuerpo y causar efectos dañinos.

Frutas y verduras

Reviewed last on: 2/8/2011
Alison Evert, MS, RD, CDE, Nutritionist, University of Washington Medical Center Diabetes Care Center, Seattle, Washington. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

Referencias

Escott-Stump S, ed. Nutrition and Diagnosis-Related Care. 6th ed. Philadelphia, Pa: Lippincott Williams & Wilkins; 2008.

Sarubin Fragaakis A, Thomson C. The Health Professional's Guide to Popular Dietary Supplements. 3rd ed. Chicago, IL. American Dietetic Association; 2007.

Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academy Press, Washington, DC, 2000.

Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron Manganese, Molybdenium, Nickel, Silicon, Vanadium, and Zinc. National Academy Press, Washington, DC, 2001.

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