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Get the recommended daily amounts of the vitamins and minerals you need to maintain good health.
A recent USDA report found that Americans aren't getting enough calcium, fiber, magnesium, potassium, or vitamins A, C, and E. While you won't have a major health event as a result, the recommended amounts will help you maintain your health and decrease your risk of chronic diseases. Here are the figures (as they pertain to women) and a little help interpreting them.
Calcium
Recommendation: 1,000 milligrams a day
Benefits: Bone health
Sources: Dairy products; fish with bones; dark, leafy greens
Recommendation: 1,000 milligrams a day
Benefits: Bone health
Sources: Dairy products; fish with bones; dark, leafy greens
Fiber
Recommendation: 25 grams a day
Benefits: Protects against coronary heart disease and reduces the risk of diabetes
Sources: Fruits, vegetables, legumes, nuts, seeds, and whole grains
Recommendation: 25 grams a day
Benefits: Protects against coronary heart disease and reduces the risk of diabetes
Sources: Fruits, vegetables, legumes, nuts, seeds, and whole grains
Magnesium
Recommendation: 310 to 320 milligrams a day
Benefits: Helps maintain normal muscle and nerve function and develop and maintain bones
Sources: Nuts, seeds, bran, halibut, and other fish
Recommendation: 310 to 320 milligrams a day
Benefits: Helps maintain normal muscle and nerve function and develop and maintain bones
Sources: Nuts, seeds, bran, halibut, and other fish
Potassium
Recommendation: 4,700 milligrams a day
Benefits: Helps maintain healthy blood pressure and reduce the effects of salt; may reduce the risk of recurrent kidney stones and possibly decrease bone loss
Sources: Potatoes, tomato paste and puree, white beans, yogurt, soybeans, and bananas
Recommendation: 4,700 milligrams a day
Benefits: Helps maintain healthy blood pressure and reduce the effects of salt; may reduce the risk of recurrent kidney stones and possibly decrease bone loss
Sources: Potatoes, tomato paste and puree, white beans, yogurt, soybeans, and bananas
Vitamin A
Recommendation: 2,310 international units a day
Benefits: Important for vision, red blood cell production, embryonic development, and immune function
Sources: Organ meats; orange vegetables; green, leafy vegetables
Recommendation: 2,310 international units a day
Benefits: Important for vision, red blood cell production, embryonic development, and immune function
Sources: Organ meats; orange vegetables; green, leafy vegetables
Vitamin C
Recommendation: 75 milligrams a day
Benefits: Acts as a disease-fighting antioxidant; may help to maintain a healthy immune system
Sources: Fruits and vegetables, including citrus fruits, red and green peppers, kiwis, and guavas
Recommendation: 75 milligrams a day
Benefits: Acts as a disease-fighting antioxidant; may help to maintain a healthy immune system
Sources: Fruits and vegetables, including citrus fruits, red and green peppers, kiwis, and guavas
Vitamin E
Recommendation: 15 milligrams a day
Benefits: Acts as a disease-fighting antioxidant; may support eye health
Sources: Some ready-to-eat cereals, some oils, almonds, and peanut butter
Recommendation: 15 milligrams a day
Benefits: Acts as a disease-fighting antioxidant; may support eye health
Sources: Some ready-to-eat cereals, some oils, almonds, and peanut butter
Copyright 2008 Time Inc. REAL SIMPLE is a registered trademark of Time Inc. Used with permission.
©ConAgra Foods, Inc. All Rights Reserved.
Start Making Choices does not provide medical advice.
Information is intended for educational purposes only. See additional information.
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