General overview of the daily body requirements for different vitamins and minerals based on standard recommendations. However, please note that specific requirements may vary depending on factors such as age, gender, activity level, health conditions, and individual needs. It is always best to consult with a qualified healthcare professional for personalized nutrition advice.
Here are the daily body requirements for some common vitamins and minerals:
Vitamins
Vitamin A:
Recommended Dietary Allowance (RDA) for adults: 900 micrograms (mcg) for men and 700 mcg for women.
Good food sources: Sweet potatoes, carrots, spinach, kale, liver, eggs, and dairy products.
Vitamin B1 (Thiamin):
RDA for adults: 1.2 milligrams (mg) for men and 1.1 mg for women.
Good food sources: Whole grains, pork, fish, beans, nuts, and seeds.
Vitamin B2 (Riboflavin):
RDA for adults: 1.3 mg for men and 1.1 mg for women.
Good food sources: Dairy products, meat, poultry, fish, fortified cereals, and leafy green vegetables.
Vitamin B3 (Niacin):
RDA for adults: 16 mg for men and 14 mg for women.
Good food sources: Meat, poultry, fish, beans, nuts, whole grains, and fortified cereals.
Vitamin B6 (Pyridoxine):
RDA for adults: 1.3 mg for men and women up to age 50, and 1.5 mg for men over 50 and women over 50.
Good food sources: Meat, fish, poultry, beans, nuts, seeds, whole grains, and bananas.
Vitamin B12 (Cobalamin):
RDA for adults: 2.4 mcg for both men and women.
Good food sources: Animal-derived foods such as meat, fish, poultry, eggs, and dairy products. Vegetarians and vegans may need to supplement.
Vitamin C (Ascorbic acid):
RDA for adults: 90 mg for men and 75 mg for women.
Good food sources: Citrus fruits, strawberries, kiwi, bell peppers, broccoli, tomatoes, and leafy green vegetables.
Vitamin D:
RDA for adults: 600-800 International Units (IU) for most adults, but higher amounts may be needed for certain populations.
Good food sources: Fatty fish, fortified dairy products, eggs, and sunlight exposure on the skin.
Vitamin E:
RDA for adults: 15 mg for both men and women.
Good food sources: Nuts, seeds, vegetable oils, fortified cereals, and leafy green vegetables.
Vitamin K:
Adequate Intake (AI) for adults: 120 mcg for men and 90 mcg for women.
Good food sources: Leafy green vegetables, cruciferous vegetables, and vegetable oils.
Minerals
Calcium:
RDA for adults: 1000-1300 mg for most adults, depending on age and gender.
Good food sources: Dairy products, fortified plant-based milk, leafy green vegetables, and fortified foods.
Iron:
RDA for adults: 8 mg for men and postmenopausal women, and 18 mg for premenopausal women.
Good food sources: Meat, poultry, fish, beans, lentils, tofu, fortified cereals, and leafy green vegetables.
Magnesium :
The Recommended Dietary Allowance (RDA) for magnesium, as established by the National Institutes of Health (NIH) in the United States, is as follows:
Infants (0-6 months): 30 milligrams (mg)
Infants (7-12 months): 75 mg
Children (1-3 years): 80 mg
Children (4-8 years): 130 mg
Males (9-13 years): 240 mg
Females (9-13 years): 240 mg
Males (14-18 years): 410 mg
Females (14-18 years): 360 mg
Males (19-30 years): 400 mg
Females (19-30 years): 310 mg
Males (31 years and older): 420 mg
Females (31 years and older): 320 mg
Pregnant females (all ages): 350-360 mg
Breastfeeding females (all ages): 310-320 mg
It's important to note that these are general guidelines, and individual magnesium requirements may vary depending on factors such as activity level, diet, and underlying health conditions. It's always best to consult with a healthcare professional for personalized recommendations on magnesium intake.