The Role of Vitamins in the Human Body

Oct 13, 2025 by recoveryshake.com 13 views

As a 15-year-old boy, Robert's body is undergoing significant changes as he transitions from adolescence to adulthood. A well-balanced diet is crucial for his growth and development, and one essential aspect of this is ensuring he meets his daily recommended intake of essential vitamins. In this article, we will delve into the importance of vitamins B12, C, and E in Robert's diet and explore how his meal choice of a salmon fillet with boiled green beans and fresh strawberries impacts his vitamin intake.

The Role of Vitamins in the Human Body

Vitamins are essential nutrients that play a vital role in various bodily functions, including energy production, immune function, and the maintenance of healthy skin, hair, and nails. There are 13 recognized vitamins, each with its unique functions and benefits. In Robert's case, we will focus on vitamins B12, C, and E, which are crucial for his growth and development.

Vitamin B12

Vitamin B12 is a vital nutrient that plays a crucial role in the production of red blood cells, nerve function, and DNA synthesis. It is also essential for the maintenance of healthy nerve cells and the production of myelin, the fatty substance that surrounds and protects nerve fibers. A deficiency in vitamin B12 can lead to a range of health problems, including anemia, fatigue, and neurological disorders.

Recommended Dietary Intake of Vitamin B12

According to the recommended dietary intake guidelines, Robert requires 2.4 µg/day of vitamin B12. This is a relatively small amount, but it is essential for his growth and development. Food sources rich in vitamin B12 include animal products such as meat, poultry, fish, and dairy products.

Vitamin C

Vitamin C is a powerful antioxidant that plays a crucial role in the maintenance of healthy skin, bones, and connective tissue. It is also essential for the production of collagen, a protein that gives structure to skin, bones, and cartilage. A deficiency in vitamin C can lead to scurvy, a condition characterized by fatigue, weakness, and bleeding gums.

Recommended Dietary Intake of Vitamin C

According to the recommended dietary intake guidelines, Robert requires 75 mg/day of vitamin C. This is a relatively high amount, but it is essential for his growth and development. Food sources rich in vitamin C include citrus fruits, strawberries, and leafy green vegetables.

Vitamin E

Vitamin E is a powerful antioxidant that plays a crucial role in the maintenance of healthy skin, hair, and eyes. It is also essential for the protection of cells from damage caused by free radicals. A deficiency in vitamin E can lead to a range of health problems, including skin problems, hair loss, and vision impairment.

Recommended Dietary Intake of Vitamin E

According to the recommended dietary intake guidelines, Robert requires 15 mg/day of vitamin E. This is a relatively small amount, but it is essential for his growth and development. Food sources rich in vitamin E include nuts, seeds, and vegetable oils.

Robert's Meal Choice

Robert's meal choice of a salmon fillet with one cup of boiled green beans and half a cup of fresh strawberries is a good source of vitamins B12, C, and E. The salmon fillet is rich in vitamin B12, while the green beans are a good source of vitamin C. The strawberries are also a good source of vitamin C, as well as vitamin E.

Calculating Vitamin Intake

To calculate Robert's vitamin intake, we need to consider the amount of each vitamin in his meal choice. The salmon fillet contains 2.5 µg of vitamin B12 per 3-ounce serving, while the green beans contain 2.5 mg of vitamin C per cup. The strawberries contain 1.5 mg of vitamin C per cup and 0.5 mg of vitamin E per cup.

Vitamin B12 Intake

Robert's vitamin B12 intake from the salmon fillet is 2.5 µg, which is 104% of his recommended daily intake. This is a good source of vitamin B12, and it will help to meet his daily needs.

Vitamin C Intake

Robert's vitamin C intake from the green beans and strawberries is 4.5 mg, which is 6% of his recommended daily intake. This is a relatively small amount, but it is still a good source of vitamin C.

Vitamin E Intake

Robert's vitamin E intake from the strawberries is 0.5 mg, which is 3% of his recommended daily intake. This is a relatively small amount, but it is still a good source of vitamin E.

Conclusion

In conclusion, Robert's meal choice of a salmon fillet with one cup of boiled green beans and half a cup of fresh strawberries is a good source of vitamins B12, C, and E. The salmon fillet is rich in vitamin B12, while the green beans and strawberries are good sources of vitamin C. The strawberries are also a good source of vitamin E. By consuming a balanced diet that includes a variety of food sources, Robert can meet his daily recommended intake of essential vitamins and support his growth and development.

Recommendations

Based on the analysis of Robert's meal choice, the following recommendations can be made:

Increase vitamin C intake: Robert's vitamin C intake is relatively low, and he should consider increasing his intake by consuming more food sources rich in vitamin C, such as citrus fruits and leafy green vegetables.
Increase vitamin E intake: Robert's vitamin E intake is also relatively low, and he should consider increasing his intake by consuming more food sources rich in vitamin E, such as nuts and seeds.
Maintain vitamin B12 intake: Robert's vitamin B12 intake is good, and he should continue to consume food sources rich in vitamin B12, such as animal products.

As a 15-year-old boy, Robert's diet plays a crucial role in his growth and development. In our previous article, we discussed the importance of vitamins B12, C, and E in Robert's diet and explored how his meal choice of a salmon fillet with boiled green beans and fresh strawberries impacts his vitamin intake. In this article, we will answer some frequently asked questions about vitamins B12, C, and E.

Q: What are the symptoms of a vitamin B12 deficiency?

A: A vitamin B12 deficiency can lead to a range of health problems, including anemia, fatigue, weakness, and neurological disorders. Some common symptoms of a vitamin B12 deficiency include:

Fatigue and weakness
Shortness of breath
Pale or yellowish skin
Headaches
Dizziness
Numbness or tingling in the hands and feet

Q: What are the symptoms of a vitamin C deficiency?

A: A vitamin C deficiency can lead to scurvy, a condition characterized by fatigue, weakness, and bleeding gums. Some common symptoms of a vitamin C deficiency include:

Fatigue and weakness
Shortness of breath
Pale or yellowish skin
Bleeding gums
Joint pain
Easy bruising

Q: What are the symptoms of a vitamin E deficiency?

A: A vitamin E deficiency can lead to a range of health problems, including skin problems, hair loss, and vision impairment. Some common symptoms of a vitamin E deficiency include:

Dry, rough skin
Hair loss
Vision impairment
Muscle weakness
Fatigue

Q: Can I get enough vitamins B12, C, and E from plant-based sources?

A: While it is possible to get enough vitamins B12, C, and E from plant-based sources, it can be challenging to meet your daily recommended intake. Plant-based sources of vitamin B12 are limited, and you may need to take supplements or consume fortified foods to meet your needs. Vitamin C is more readily available in plant-based sources, but you still need to consume a variety of fruits and vegetables to meet your daily recommended intake. Vitamin E is also available in plant-based sources, but you may need to consume a variety of nuts, seeds, and vegetable oils to meet your daily recommended intake.

Q: Can I take supplements to meet my daily recommended intake of vitamins B12, C, and E?

A: Yes, you can take supplements to meet your daily recommended intake of vitamins B12, C, and E. However, it is essential to consult with a healthcare professional before taking any supplements to ensure that you are getting the right amount and that you are not interacting with any medications. Additionally, always choose high-quality supplements from reputable manufacturers.

Q: How can I ensure that I am getting enough vitamins B12, C, and E in my diet?

A: To ensure that you are getting enough vitamins B12, C, and E in your diet, follow these tips:

Eat a variety of foods: Consume a variety of foods, including animal products, fruits, vegetables, nuts, seeds, and whole grains.
Choose whole foods: Choose whole foods over processed and packaged foods, which are often low in vitamins and high in added sugars, salt, and unhealthy fats.
Cook at home: Cooking at home allows you to control the ingredients and portion sizes, making it easier to meet your daily recommended intake of vitamins B12, C, and E.
Consult with a healthcare professional: Consult with a healthcare professional or a registered dietitian to determine your individual vitamin needs and develop a personalized meal plan.

By following these tips and answering these frequently asked questions, you can ensure that you are getting enough vitamins B12, C, and E in your diet and supporting your overall health and well-being.