Vitamin RDA – RDA Vitamins And Minerals

RDA stands for ‘Recommended Dietary Allowance’ or ‘Recommended Daily Allowance’. RDA establishes nutritional norms for assessing and planning of dietary intake and also measures that the levels of intake are adequate to meet the requirements of all healthy people.

RDA carries the quantity intake of fat soluble vitamins, water soluble vitamins, amino acids, minerals, trace elements, enzymes.

RDA Vitamins & Minerals:

Some of the RDA recommended measures of vitamins and minerals are:

  • Vitamin A: 

    According to RDA: 900 micrograms for men and 700 for women. It found in carrots, dark colored fruits and vegetables.

  • Vitamin B 12:

    According to RDA: 2.4 micrograms which 3 ounces of beef can be taken. People above 50 are unable to absorb beef so they can have fortified grains.

  • Vitamin C:

    According to RDA: 75 milligrams grams for women, 90 for men. It is found in citrus fruits.

  • Vitamin D:

    According to RDA: 200 international units for all and 400 international units for people above 50 years of age. It is found in fortified milk.

  • Vitamin E:

    According to RDA: 15 milligrams for all.

  • Folic Acid:

    According to RDA: 400 micrograms for all. Found in spinach and fortified foods.

  • Calcium: According to RDA: For Adults 1000 milligrams daily, for teenagers 1300 milligrams and for people above 50 years 1200 milligrams. Dairy products are rich source of calcium.
  • Vitamin K:

    According to RDA: 120 micrograms for men, 90 micrograms for women. It is found in green vegetables.

  • Iron:

    According to RDA: 8 milligrams for men and postmenopausal women, Premenopause women requires 18 milligrams and pregnant ladies require 27 milligrams.

  • Zinc:

    According to RDA: 11milligrams for men, 8 for women.

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