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HOW MUCH VITAMINS AND MINERALS DO YOU NEED PER DAY

Vitamins and minerals needed per day  The vitamins and minerals are the micronutrients that are needed by our body for nourishment. They are essential for our overall health. We should our foods each day that are rich in vitamins and minerals to remain healthy. We should get enough of the following nutrients: calcium potassium fibre  magnesium vitamins A, C, D, and try to get more of these nutrients in our daily diet. Keep in mind that it’s best to get these nutrients through food, instead of just taking a multivitamin. This is because it is easier for our body to absorb micronutrients through food. Calcium Our body needs calcium to build strong bones and teeth in childhood and adolescence. As an adult,we need calcium to maintain bone mass. According to the USDA, the average adult should get around 1200 milligrams of calcium each day. The following foods are good sources of calcium: nonfat or low-fat yogurt, nonfat or low-fat cheese,low-fat milk or skim milk, fish and seafood ,beans such as soybeans,and white beans,spinach,oatmeal.

Who will need most? Boys ages 9 to 13 years. Girls ages 9 to 18 years. Men older than 70 years. Women older than 50 years. Vegetarians. People who are lactose intolerant.

Quick Tip: Almonds also contain calcium and can be a perfect snack.

Potassium Potassium helps our body maintain a healthy blood pressure. The USDA recommends that the average adult should consume approx 4 milligrams of potassium each day. The following foods are good sources of potassium: Potatoes: sweet potatoes,white potatoes,Beans: white beans,soybeans, kidney beans, Yogurt: nonfat yogurt, low-fat yogurt,skimmed milk, Fruit: bananas, peaches, cantaloupe,honeydew melon.sea fish, Tomato-based products: paste, puree juice sauce.

Tip: Cut up a banana and mix it with a cup of low- or nonfat yogurt to make a healthy snack or light lunch. Magnesium Magnesium is a nutrient that helps our body produce energy, and helps our muscles, arteries, and heart work properly. According to the USDA, an average adult should get 380 milligrams of magnesium each day. The following foods are good sources of magnesium: Vegetables: pumpkin,spinach ,Bran cereal, Beans: soybeans, white beans,black beans, Tofu,Brown rice, Nuts: brazil nuts,almonds,cashews, peanuts.

Who might not get enough? Children ages 4 to 18. Adults age 51 and older. People who are obese.

Vitamin A Vitamin A is associated with vision development and cellular growth and maintenance. The following foods are good sources of vitamin A: Organ meats, such as liver and giblets,

Vegetables: sweet potatoes, pumpkin, carrots, spinach,Cantaloupe

Who might not get enough? Children ages 4 to 18. Adults age 51 and older. People who are obese. Vegetarians. People who abuse alcohol.Quick Tip: A medium-sized sweet potato provides more than 100% of the daily-recommended amount of vitamin A!




Vitamin C Vitamin C helps the body form collagen (which is the main protein used as connective tissue in the body) in blood vessels, bones, cartilage, and muscle. The following foods are good sources of vitamin C: Fruits: guava, oranges, kiwi, strawberries, cantaloupe, papaya,pineapple,mango, Vegetables: raw red sweet pepper, raw green sweet pepper, Brussels sprouts,broccoli ,sweet potatoes,cauliflower

Who might not get enough? Children ages 4 to 18. Adults age 51 and older. People who are obese. People who smoke. Pregnant/breastfeeding women.Quick Tip: Make fresh fruit a part of every breakfast. One cup (about a handful) of halved strawberries or cubed cantaloupe provides the recommended daily amount of vitamin C. Vitamin D Our body needs vitamin D so that it can absorb calcium to promote bone growth and maintain strong bones and teeth. The average adult needs 600 International Units (IU) of vitamin D each day. Older adults (ages 70 and older) need 800 IU each day. Most people get some level of vitamin D through exposure to sunlight. However, using sunscreen will decrease your exposure to vitamin D. It is also difficult to get enough vitamin D through diet alone because there are not a lot of food choices rich in vitamin D. In fact, some primary food sources of vitamin D come from foods that have added vitamin D (called fortified foods). The following foods are sources of vitamin D: Fatty fish: salmon, swordfish, canned tuna,Fortified milk,Fortified orange juice, Fortified cereal, Fortified yogurt,Cheese, Swiss.

Who might not get enough? Children ages 4 to 18. Adults age 70 and older. People who are obese.

Vitamin E Vitamin E is an antioxidant, which is a nutrient that helps fight damage to the cells in the body. The following foods are good sources of vitamin E: Nuts and seeds: sunflower seeds,almonds ,hazelnuts,peanuts, brazil nuts,Turnip greens,Peanut butter, Spinach, Avocado,Tomato-based products: paste sauce, puree.

Who might not get enough? Children ages 4 to 18. Adults age 51 and older. People who are obese.

Tip: A small handful of almonds provides half of the daily recommended amount of vitamin E.

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