Recommended daily allowances (RDAs) are guidelines used to set the standard for daily nutritional amounts required by a healthy person. However, the designated amounts only give us the bare minimum nutritional intake which is required to prevent deficiency diseases such as night blindness, rickets and scurvy.They do not account for the amounts need to maintain maximum health efficiency.
Instructions
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1. Maintain a proper balance. Recent studies have shown that these days, our bodies require larger doses of vitamins than was originally thought, in order to allow them to function at an optimum level. To keep the metabolism in tune our bodies need the proper balance of vitamins and minerals. Too much of a single one can result in very similar symptoms as a deficiency of the same vitamin or mineral would cause.
2. Vitamin A is needed to enable the body's adequate immune system response. If you are deficient in this vitamin ten you will be more prone to infectious diseases, particularly viral infections. Vitamin A therapy has also been used to treat a wide variety of skin disorders. It is available in tablet or liquid forms. The usual daily dosage is 5,000 IU for men and 2,500 IU for women.
3. Vitamin B12 deficiency can casue depresion. B12 supplementation has also been shown to be effective in reversing mental impaired mental functioning in elderly people who showed low levels of this vitamin. In men, vitamin B12 supplementation can increase the sperm count. This vitamin is necessary only in a very small quantity and the RDA is 2mcg.
4. Vitamin C is one of the body's most important antioxidants. It works to prevent diseases associated with damage caused by free radicals such as heart disease, cancer, Alzheimer's disease and Parkinson's disease. Low levels can increase the risk factor for asthma and other allergies. In healthy individuals a daily dose of 100-500mg is recommended, though if you have an illness such as diabetes, asthma or a cold then an increased dosage of 500-2,000mg may be taken.
5. Vitamin D stimulates the absorption of calcium and is important for the development of bones and teeth in growing children. Vitamin D supplementation both alone and combined with calcium can reduce the risk of osteoporosis. The RDA for vitamin D is 200 to 400 IU.
6. Vitamin E is an antioxidant that protects cell membranes. Like other antioxidants it helps reduce the risk of diseases such as cancer, diabetes and Alzheimer's. RDA for this vitamin is 100-800 IU.
7. Iron is an essential mineral because it helps transport oxygen from the lungs to the body's tissues and carbon dioxide back to the lungs. Iron deficiency is the most common nutrient deficiency in the US. Vitamin C enhances iron absorbtion. RDA for adults is between 12-15mg and 30mg for pregnant women.
8. Potassium is an electrolyte and is important for many body functions such as regulation of water balance, function of the heart, muscle and nerve cells. Deficiency usually occurs through excessive sweating, vomiting or urination. RDA is 1.9 to 5.6g
9. Selenium is a trace mineral which helps vitamin E prevent damage from free radicals. Selenium deficiency can lead to cardiovascular disease, inflammatory disease and higher risk for cancer. There is no specific RDA for selenium but a daily dose of 50-200mcg is most often recommended.
10. Zinc is another trace mineral that is found in all the body's cells. It is vital for proper immune functin, sensory function and wound healing. RDA for adults is 12-19mg.
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