Achieving the recommended daily amount of vitamins and minerals is challenging for most. Many American diets are low in fruits and vegetables, which contain a high amount of vitamins and minerals. Instead, many diets contain a high percentage of refined grains, added sugars and fats. A healthy, balanced diet is a great way of insuring adequate daily vitamin and mineral intake.
Nutrients
In the United States intake of vegetables, fruits, whole grains, milk and milk products and oils are lower than recommended. Because of this many nutrients, such as potassium, dietary fiber, calcium, vitamin D and folic acid are not adequate to meet daily needs. To help achieve these goals eat a variety of fruits and vegetables, consume at least half of grains as whole, increase intake of fat free and low fat dairy products, increase intake of lean proteins and increase intake of seafood.
Dietary Guidelines
The dietary reference intakes and dietary guidelines recommendations are divided into categories based on gender and age. The categories include, children one to three years, females four to eight years, males four to eight years, females nine to 13 years, males nine to 13 years, females 14 to 18 years, males 14 to 18 years, females 19 to 30, males 19 to 30, females 31 to 50, males 31 to 50, females 51 plus and males 51 plus. The minerals listed include calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper and selenium. The vitamins listed include A, D, E, C, thiamine, riboflavin, niacin, folate, B6, B12, choline and K.
Minerals
Of the minerals listed in the dietary guidelines, the recommended daily intake for potassium and calcium are generally not achieved. The recommended daily intake of potassium for females and males 19 to 51 plus years is 4,700 mg. The recommended daily intake of calcium for females and males 19 to 50 years is 1,000 mg, for females and males 51 plus years is 1,200 mg. Foods high in potassium include potatoes, prune, carrot, tomato and orange juice, bananas and cooked spinach. Foods high in calcium include fortified cereal, fortified orange juice, yogurt, cheese and milk.
Vitamins
The vitamins of concern are vitamin D and folate. The recommended daily intake of vitamin D for females and males 19 to 51 plus years is 15 mcg. The recommended daily intake of folate for females and males 19 to 51 plus years is 400 mcg. Foods high in vitamin D include salmon, tuna, sardines and milk. Foods high in folate include lentils, beans, broccoli, spinach, brussel sprouts and asparagus.
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