Eating & Drinking for Health / The Required Daily Amounts of some Essential Nutrients / Organic Food / Yin Yang Health / Berries & Health / Tea & Health

The Required Daily Amounts of some Essential Nutrients

Calcium
Adults 19 to 50: 1000 MG CALCIUM/DAY
Adults over 50: 1200 MG CALCIUM/DAY

Iron
Men over 18 years: 8 MG IRON/DAY
Premenopausal females over 13 years: 15 MG IRON/DAY
Pregnant women 27 MG IRON/DAY
Breast-feeding women 9 to 10 MG IRON/DAY
Postmenopausal women 8 MG IRON/DAY

Zinc
Men 19 and over: 11 MG ZINC/DAY
Women 19 and over: 8 MG ZINC/DAY

Vitamin B-12
Pregnant and breast-feeding women 2.6 to 2.8 MCG VITAMIN B-12/DAY
All other adults 2.4 MCG VITAMIN B-12/DAY

Vitamin D
Adults up to 50 years old: 5 mcg or 200 IU MCG OR IU VITAMIN D/DAY
Adults 51 to 70: 10 mcg or 400 IU MCG OR IU VITAMIN D/DAY
Adults 71 and over: 15 mcg or 600 IU MCG OR IU VITAMIN D/DAY

Some Nutrients Sources for Vegetarians

CALCIUM
Legumes (1/2 C cooked)
Navy beans 60 mg per serving
Black beans 46 mg per serving
Vegetarian baked beans 64 mg per serving

Soyfoods (1/2 C)
Cultured soy yogurt, fortified 367 mg per serving
Tofu 120-430 mg per serving
Soymilk, calcium fortified 100-159 mg per serving
Soy nuts 120 mg per serving

Nuts and seeds
Almonds, 1/4 C 88 mg per serving
Almond butter, 2 Tbsp 86 mg per serving

Vegetables (1 C cooked)
Broccoli 79 mg per serving
Collard greens 239 mg per serving
Turnip greens 208 mg per serving

Fruits
Dried figs, 5 137 mg per serving
Calcium-fortified orange juice, 1 C 300 mg per serving

Dairy Cow's milk, 1/2 C 137-158 mg per serving
Cheddar cheese, 1/4 oz 153mg per serving
Yogurt, plain 1/2 C 137-230
mg per serving

IRON
Breads, cereals, and grains
Whole wheat bread, 1 slice 0.9 mg per serving
Cereal, fortified, 1 C 2.1 to 18 mg per serving
Oatmeal, instant, 1/2 cup 1.6 mg per serving

Vegetables (1/2 C)
Broccoli 0.9 mg per serving
Bok choy 0.7 mg per serving
Tomato juice, 1 C 0.7 mg per serving
Turnip greens 0.6 mg per serving

Legumes (1/2 C cooked)
Baked beans, vegetarian 1.7 mg per serving
Black beans 1.8 mg per serving
Navy beans 2.3 mg per serving

Soyfoods (1/2 C)
Soybeans, cooked 4.4 mg per serving
Tofu 6.6 mg per serving
Soymilk 0.4-1.0 mg per serving

Nuts/seeds (1/4 C)
Cashews 1.5 mg per serving
Pumpkin seeds 5.2 mg per serving
Sunflower seeds 2.3 mg per serving
Other foods
Blackstrap molasses, 1 tablespoon 3.5 mg per
serving

ZINC
Breads, grains, and cereals
Cereal, fortified 1 oz. 0.7-15 mg per serving
Wheat germ, 2 tablespoons 1.8 mg per serving

Legumes (1/2 C cooked)
Adzuki beans 2.0 mg per serving
Baked beans, canned 1.8 mg per serving
Lima beans 0.9 mg per serving
Lentils 1.2 mg per serving

Soyfoods (1/2 C cooked)
Soybeans 1.0 mg per serving
Tofu 1.0 mg per serving
Veggie meats, 1 oz. 1.2-2.3mg per serving

Vegetables (1/2 C cooked)
Peas 1.0 mg per serving
Mushrooms 0.7 mg per
serving

VITAMIN D
Cereals, fortified, 1 oz 0.5-1mcg per serving
Egg yolk, large, 1 0.6mcg per serving
Cow's milk, fortified 1.2-1.3mcg per serving
Soymilk, fortified, 1/2 c 0.5-1.5mcg per serving

RIBOFLAVIN mg per serving
Almonds, 1/4 c 0.3mg per serving
Cereal, fortified, 1 oz 0.2-1.7mg per serving
Cow's milk, 1/2 c 0.2mg per serving
Yogurt, 1/2 c 0.3mg per serving
Egg, large, 1 0.6mg per serving
Mushrooms, cooked, 1/2 c 0.2mg per serving
Nutritional yeast miniflakes, 1 tbsp 1.9mg per serving
Soymilk, fortified, 1/2 c 0.2mg per serving

VITAMIN B-12
Cereals, fortified, 1 oz 0.6-6.0mcg per serving
Cow's milk, 1/2 c 0.4-0.5mcg per serving
Egg, large, 1 0.5mcg per serving
Nutritional yeast miniflakes, 1 tbsp 1.5mcg per serving
Soymilk, fortified, 1/2 c 0.4-1.6mcg per serving
Veggie "meats," fortified, 1 oz 0.5-1.2mcg per serving

LINOLENIC ACID (OMEGA-3 FATTY-ACIDS)
Canola oil, 1 tbsp 1.3-1.6grams per serving
Flaxseed, ground, 1 tbsp 1.9-2.2grams per serving
Flaxseed oil, 1 tsp 2.7grams per serving
Soybean oil, 1 tbsp 0.9grams per serving
Soybeans, cooked, 1/2 c 1.0grams per serving
Tofu, 1/2 c 0.7grams per serving
Walnuts, 1/4 c 2.7grams per serving
Walnut oil, 1 tbsp 1.4-1.7grams per serving