What is the recommended daily intake of nutrients?

Reference daily values, recommended daily intake or recommended daily doses of nutrients, however, is the daily intake level of a nutrient that is considered to be sufficient to meet the requirements of most healthy individuals in every country. While developed for the US population, this rule has been adopted by other countries. This recommended daily intake of nutrients or whatever we call them, mean the values ​​of vitamins, minerals, proteins, fats and carbohydrates that we are recommended to be consumed every day. This is what we call RDI, which means the reference daily intake, RDI or sometimes also known as recommended daily intake, which means the amount of nutrients. Some people are recalculating the nutritional values ​​to be able to check if they may be malnourished for a particular type of minerals or vitamins. It should be noted here that you do not need to pay much attention to the values ​​that you will find in the table as these values are considered for an average healthy person. If you are dealing with any intense physical activity, these values ​​can be completely different because the food requirements need to be adjusted according to your own body.

Recommended daily intake of nutrients

The entries represent the recommended values, which means that for the normal functioning of the body you need to get about as much nutrients every day. Differences in nutrient intake may occur if you have a special diet for a particular purpose. In such cases, these values ​​do not apply, as it is necessary to compensate for carbohydrate deficiency with much higher protein intake, etc. If you are eating relatively unhealthy, however, these reference values ​​will serve as a good assistant to change your diet.

Recommended daily intake of essential nutrients, vitamins and minerals

Essential nutrients
Protein 50 g
Total Fats 78 g
Unsaturated fats 20 mg
Carbohydrates 280 g
Cholesterol 300 mg
Fiber 28 mg
Vitamins
Vitamin B1 – Thiamin 1,1 mg
Vitamin B2 – Riboflavin 1,3 g
Vitamin B3 – Niacin 15 mg
Vitamin B5 – Panthotenic acid 6 mg
Vitamin B6 – Pyridoksine 1,5 mg
Vitamin B7 – Biotin 30 mcg
Vitamin B9 – Folate 400 mcg
Vitamin B12 – Cobalamin 3 mcg
Holin 500 mg
Vitamin A – retinol 1000 mcg
Vitamin C – ascorbic acid 90 mg
Vitamin D – cholecalciferol 20 mcg
Vitamin E – tocopherols 15 mg
Vitamin K – phylloquinone 90 mcg
Minerals
Calcium 1000 mg
Iron 18 mg
Magnesium 400 mg
Potassium 4500 mg
Phosphorus 1000 mg
Manganese 2,3 mg
Zinc 10 mg
Copper 1 mg
Selenium 55 mcg
Chromium 30 mcg
Molibden 50 mcg
Sodium 2300 mg
Chloride 2300 mg
Fluoride 3,8 mg
Iodine 150 mcg

 
It depends on you where you’ll find all the important nutrients. I recommend that you use our nutrition calculator where you can calculate protein, fats, carbohydrates, sugars, vitamins and minerals of your favorite foods. I suggest you always consume real foods, natural whole foods. Any extremities are not a smart decision especially if you are overwhelmed with chronic disease. There is enough information available to help you calculate your desired values and which foods contain phytochemicals that you may be lacking.

The data of the reference daily intake values ​​will also come be welcome to everyone who wants to determine how much nutrients they gain from their existing diet. However, I do not recommend that this data makes you belief that you should follow these values every day, because stress can cause a lot of harm and unnecessary deplete you from all important nutrients, as if they were acquired with proper nutrition. Therefore, do not interfere with the dietary supplements as that are practically available today in any form of enriched flakes for example, but rather decide to consume natural foods to gain much more real value than just nutrients and calories. Natural food contain much more nutrients like beneficial phytochemicals. In the past, people were much healthier, even though no nutritional supplements such as vitamins and minerals were available.

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10.12.2018 | Health

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