Things that you need to know about vitamin and mineral supplementation.
Did you know that actually most vegetables, nuts seeds and grains actually when combined together and had during the day, spread out well. Can you complete your daily required intake of vitamins and minerals? Well that’s true.
Micronutrients are small milligrams that are needed for our system and most of the population ABUSES these supplements to think they can override bad eating habits???.
It doesn’t work that way. We cannot compromise on eating nutritiously well during the day and add supplemental items to “fix” something. When you do that, you are actually putting an “excess” of mg into your body which causes more distress.
I also often get a lot of questions about “boosting immunity” and with that people ask me about vitamin C dosage, consumption of supplements and pills.
I am saying the above to highlight some of the major concerns that you end up with excessive consumption of vitamins and minerals in your body. We all have vitamins and minerals for optimal function and that’s what I’ve talked at length about in my video for you today. Click on the link and hop on to my IGTV to view it.
Vitamins and minerals are essential for our survival however, these are called “micro” nutrients for a reason. We don’t need them in excess for our body to optimally perform daily. If you consume a varied diet, with lots of vegetables, in case you choose to eat meats or poultry or dairy, then those too… along with wholesome grains, which have the trace minerals and vitamins that we need for our daily required intake.
Now, what is the daily required intake, you may wonder?
It’s mentioned here for you to take care of or at least get started with:
| Micro-nutrient | Sources | RDA (adults) |
| Vitamin A | Dairy, fish, sweet potatoes, carrots, leafy greens | 700–900 mcg |
| Vitamin D | Sunlight, fish oil, dairy | 600–800 IU |
| Vitamin E | Flaxseed, chia, sunflower seeds, wheat germ, almonds | 15 mg |
| Vitamin K | Leafy greens, soybeans, pumpkin | 90–120 mcg |
| Micro-nutrient | Sources | RDA (adults) |
| Vitamin B1 (thiamine) | Whole grains, meat, fish | 1.1–1.2 mg |
| Vitamin B2 (riboflavin) | Organ meats, eggs, dairy | 1.1–1.3 mg |
| Vitamin B3 (niacin) | Meat, salmon, leafy greens, beans | 14–16 mg |
| Vitamin B5 (pantothenic acid) | Organ meats, mushrooms, tuna, avocado | 5 mg |
| Vitamin B6 (pyridoxine) | Fish, milk, carrots, potatoes | 1.3 mg |
| Vitamin B7 (biotin) | Eggs, almonds, spinach, sweet potatoes | 30 mcg |
| Vitamin B9 (folate) | Beef, liver, legumes, spinach, asparagus | 400 mg |
| Vitamin B12 (cobalamin) | Seafood, red meat, mushrooms | 2.4 mcg |
| Vitamin C (ascorbic acid) | Citrus fruits, bell peppers, ginger, Brussels sprouts | 75–90 mg |
| Micro-nutrient | Sources | RDA (adults) |
| Calcium | Dairy, leafy greens, most crucifers | 2,000–2,500 mg |
| Phosphorus | Salmon, yogurt, turkey | 700 mg |
| Magnesium | Almonds, cashews, legumes | 310–420 mg |
| Sodium | Salt | 2,300 mg |
| Chloride | Seaweed, salt, celery | 1,800–2,300 mg |
| Potassium | Lentils, squash, bananas | 4,700 mg |
| Sulfur | Garlic, onions, eggs, mineral water | None established |
| Micro-nutrient | Sources | RDA (adults) |
| Iron | Red meat & seafood, beans, dark leafy greens | 8–18 mg |
| Manganese | Pineapple, pecans, peanuts | 1.8–2.3 mg |
| Copper | Liver, crabs, cashews | 900 mcg |
| Zinc | Seafood, chickpeas, sprouts, beet greens | 8–11 mg |
| Iodine | Seaweed, cod, yogurt | 150 mcg |
| Fluoride | Mustard, water, crab | 3–4 mg |
| Selenium | Brazil nuts, sardines, macadamia nut | 55 mcg |
This is not to confuse you, but to guide you. So that you are aware that when you consume a variety of ingredients in different formats you are getting micro-nutrients daily for your required intake. If your diet isn’t varied, colourful as well then you are definitely missing out on micro-nutrients for your body to heal, thrive and perform. More info, down here:
CONSUME A RAINBOW and see your body thrive. 🙂 And don’t forget to check my IGTV on understanding how excess vitamins and minerals can damage your body.
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