Required Daily Nutrition: Vitamins
Hi, To all my Blog Readers,
“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”
“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”
- Ann Wigmore
Are you eating the right food with sufficient nutrition? What do we need to eat on a daily basis?
The balanced Nutrition will help you achieve a healthy lifestyle.
What it offers:
- Keep you away from diseases
- Save money from Medicines.
- Keep you in shape
- Look young
- Glowing Skin
- Hair Fall Control
- Energetic All day
- Focused Mind
- Long Life
The secret to achieving a healthy lifestyle is, we need to intake required Daily Nutrition as provided in the chart below.
Age: 15 - 70
Age: 15 - 70
RDI Chart - 1 (Vitamins & Minerals)
Vitamins
|
RDI (Recommended Daily Intake)
|
Calcium
|
1000 Milligrams/Day
|
Chloride
|
2300 Milligrams/Day
|
Vitamin B Complex
|
425 Milligrams/Day
|
Copper
|
900 Micrograms/Day
|
Flouride
|
5 Milligrams/Day
|
Folic Acid (Folate)
|
400 Micrograms/Day
|
Iodine
|
150 Micrograms/Day
|
Iron
|
18 Milligrams/Day
|
Magnesium
|
320 Milligrams/Day
|
Manganeese
|
1.8 Milligrams/Day
|
Molybednum
|
45 Micrograms/Day
|
Phosphorus
|
700 Milligrams/Day
|
Selenium
|
55 Micrograms/Day
|
Sodium
|
1500 Milligrams/Day
|
Vitamin A
|
700 Micrograms/Day (2310 IU/Day)
|
Vitamin B3 (Niacin)
|
14 Milligrams/Day
|
Vitamin B6
|
1.3 Milligrams/Day
|
Vitamin C
|
75 Milligrams/Day
|
Vitamin D (Calciferol)
|
15 Micrograms/Day (600 IU/Day)
|
Vitamin E (Alpha tocopherol)
|
15 Milligrams/Day (22.4 IU/Day)
|
Zinc
|
8 Milligrams/Day
|
Biotin
|
30 Micrograms/Day
|
Vitamin B5 (Pantochenic Acid)
|
5 Milligrams/Day
|
Note: For 15 under & 70 above age nutrition chart will be available soon.
The next question you would have in mind is what food to eat and how much?
All you need to do is, just follow my next blog RDI Chart for daily nutrition intake to understand the food are associated with the above nutrition chart and quantity required.
Follow the below link for my next blog:
For Kids, Teen & Seniors click on the menu above
References:
1) The Everything Family Nutrition Book
Author: Leslie Bilderback(Reviewed by Sandra K. Nissenberg,MS,RD
2) Krause’s Food & the Nutrition Care Process
Author:L.Kathleen Mahan,Janice L Raymond,Sylvia Escott-Stump
3) McGee on Food and Cooking: An Encyclopedia of kitchen Science.
Author:Fuchsia Dunlop
4) The Oxford Companion to Food by Alan Davidson
Author:Bob Granleese
5) Good Calories, Bad Calories: Challenging the Conventional Wisdom on Diet, Weight Control, and Disease
Author:Gary Taubes
6) Deep Nutrition: Why Your Genes Need Traditional Food
Author: Catherine Shanahan
