Consuming enough vitamins and minerals is essential in a healthy and balanced diet. Knowing the proper amounts to eat is the first step, followed by what foods from which to get these nutrients. The recommended dietary allowance, or RDA, is the amount needed to meet the needs of 97 percent of healthy individuals. When not enough research has been performed to create an RDA, an adequate intake, or AI, is used for these nutrients and should meet the needs of most individuals.
Potassium
The National Research Council has determined that the AI for potassium is 4,700 mg per day. You can get your daily requirement of potassium by consuming foods such as milk, bananas, cantaloupe, legumes, nuts, yams and green leafy vegetables.
Vitamin A
The RDA for vitamin A is 900 mcg per day for men and 700 mcg per day for women. Toxicity with vitamin A can occur when you consume greater than 3,000 mcg per day. You can get your daily requirement for vitamin A by consuming beef liver, dairy products, spinach, broccoli and carrots.
B Vitamins
The RDA or AI for the B vitamins are: thiamin, 1.1 mg for women and 1.2 mg for men; riboflavin, 1.1 mg for women and 1.3 mg for men; niacin, 14 mg for women and 16 mg for men; pantothenic acid, 5 mg per day; biotin, 30 mcg per day; B-6, 1.3 mg per day; folate, 400 mcg per day; and B-12, 2.4 mcg per day. Toxicity symptoms can be seen when you consume greater than 35 mg of niacin, 100 mg of B-6 and 1,000 mcg of folate. You can meet your daily requirements for the B vitamins by consuming whole grain and enriched flour products, meat products, beans and spinach.
Vitamin C
The RDA for vitamin C is 90 mg for men and 75 mg for women. If you are a smoker, you need an additional 35 mg per day. Toxicity symptoms can be seen when you consume greater than 2,000 mg per day; however, many people can consume much greater quantities and have no adverse effects. You can meet the daily requirement for vitamin C by consuming oranges, papaya, Brussels sprouts, grapefruit and broccoli.
Vitamin D
The RDA for vitamin D is about 200 to 400 international units, or IUs. However, recent research indicates that individuals may need at least 1,000 IUs per day. Toxicity symptoms can be seen with greater than 4,000 IUs per day but many experts think this is grossly underestimated. You can get your daily requirement for vitamin D by getting five to 15 minutes of sun exposure daily, drinking fortified milk and eating saltwater fish.
Vitamin E
The RDA for vitamin E is 15 mg per day. Toxicity symptoms can be seen when you consume greater than 1,000 mg per day. You can get your daily requirement for vitamin E by consuming wheat germ oil, soybean oil and nuts.
Vitamin K
The AI for vitamin K is 120 mcg for men and 90 mcg for women. Natural sources cannot cause toxicity but synthetic sources in enormous dosages can cause toxicity symptoms. You can get your daily requirement for vitamin K by consuming green vegetables, soy beans and beef liver.
References
- "Advanced Nutrition and Human Metabolism"; Sareen Gropper; 2009
- "Krause's Food and Nutrition Therapy"; L. Kathleen Mahan; 2008
- "Perspectives in Nutrition"; Gordon Wardlaw; 2007
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