Americans have been aiming for better health yet many don’t know what it takes to achieve optimal wellness. Here is a guide from RealSimple.com so one can better understand the daily amounts of vitamins and minerals needed to live a healthy life.
Calcium
• Recommendation: 1,000 milligrams a day.
• Benefits: Bone health, lowers cholesterol
• Sources: Dairy products; fish with bones and dark, leafy greens.
Fiber
• Recommendation: 25 grams a day.
• Benefits: Protects against coronary heart disease and reduces the risk of diabetes.
• Sources: Fruits, vegetables, legumes, nuts, seeds, whole grains.
Magnesium
• Recommendation: 310 to 320 milligrams a day.
• Benefits: Helps maintain normal muscle and nerve function. Also develops and maintains bones.
• Sources: Nuts, seeds, bran, halibut and other fish.
Potassium
• Recommendation: 4,700 milligrams a day.
• Benefits: Helps maintain healthy blood pressure and reduce the effects of salt; may reduce the risk of recurrent kidney stones and possibly decrease bone loss.
• Sources: Potatoes, tomato paste and puree, white beans, yogurt, soybeans, bananas.
Vitamin A
• Recommendation: 2,310 international units a day.
• Benefits: Important for vision, red blood cell production, embryonic development, and immune function.
• Sources: Organ meats; orange vegetables; green, leafy vegetables.
Vitamin C
• Recommendation: 75 milligrams a day.
• Benefits: Acts as a disease-fighting antioxidant; may help to maintain a healthy immune system.
• Sources: Fruits and vegetables, including citrus fruits, red and green peppers, kiwis, and guavas.
Vitamin E
• Recommendation: 15 milligrams a day.
• Benefits: Acts as a disease-fighting antioxidant; may support eye health.
• Sources: Some ready-to-eat cereals, some oils, almonds, peanut butter.
