Tip For The Day - Nutrition: How much is "Plenty," "Enough," and "Too Little"?
What is a "good" day's food?
Is it important to know whether or not you are getting adequate nutrition?
The Minerals (Several of Which Have No Recommended Daily Amount (RDA)
Could you have named them?
The chances are pretty good that you could have named most of those dozen minerals that have varying degrees of importance to your health. Almost half of them are undefined as to how much is plenty, enough, or too little.
All can be found in one or more common foods, indicating that they have a role in plant, animal, or seafood growth (leading me to wonder if you have played the old guessing game of "Animal, Mineral, or Vegetable" lately.)
Some of these minerals act as a catalyst in the use of certain types of foods, some act to control certain bodily functions and organs, others play a role in how effectively we absorb and use some of our foods and stored fats.
As such, minerals play sometimes lesser, sometimes critical roles in our over-all health.
The RDA for these various minerals vary from 70 micrograms for a child, in the case of Iodine, to 1.3 grams in the case of Calcium and Phosphorous for adults.
For the specifics on each mineral, please go to the link below under the title "Sources of Information..... ."
The Vitamins (Several of Which Have No Established RDA)
How many on the list of Vitamins were previously unknown to you?
Of the 19 listed vitamins in this list, five have been insufficiently studied to specify an RDA for average daily consumption. Of the others, Vitamin D is striking in that its RDA is increasing in recent months as we find out more and more about how widely it is used by our bodies, and the fact that most Americans are now considered to be deficient in the amount of Vitamin D they need each day.
There is another concern we must consider in trying to reach at least the minimum amounts of all the vitamins and minerals we need each day. There can be interactions between them, some interactions making it difficult for the body to absorb a given vitamin or mineral, while other interactions can aid in absorption.
What all this boils down to is this, unless you are writing down food values for a recipe, or planning a specific menu for a specific client or patient, latch onto a copy of the federal government's "Food Pyramid" and eat that variety and proportion of healthy foods with nutritious calories to power your day, while considering adding a single, multiple vitamin/mineral supplement to be on the generous-to-my-body side.
Then, if you are still dragging instead of bragging, consult your health care provider for their assessment of where your diet is insufficient to your needs.
We are each a one-of-a-kind biotic machine. The current RDA varies for men, women, and children of certain ages (even for adults of varying ages.) There is no "one size fits all" level for each of these vitamins and minerals. A good guide is the urging to "exercise moderation in all things." (A dozen donuts and 3 cans of soda might see you through a day, but continuing that kind of diet day after day will see you through and into a 6' by 3' by 5' plot of soil.)
There are two formulas which have relevance here. They are:
Calories In (if more than calories out) = Weight Gain
Calories out (if more than calories in) = Weight Loss
What we have been considering here is what we need in those "calories in," to keep and sustain good (or better) health.
Now play "Animal, Mineral, Or Vegetable?" and teach the kids to eat broccoli. It's nature's most complete food, and less dangerous than blue green algae.
Good Nutrition: It Powers The Day!
© 2014 Demas W. Jasper All rights reserved.
Keeping the bones healthy....
- Tip For The Day - Healthy Bones
Vitamin D, Calcium, Magnesium, are all important to strong bones, but a study showed that even more important is exercise, weight-bearing exercise. Bringing the weight to bear means getting up and on
Sources of information on dietary needs for good nutrition:
- Nutrition, United States Recommended Daily Allowances, USRDA
What Is United States Recommended Daily Allowances (USRDA). USRDAs were devised by the FDA for nutritional labeling. These are the lists on processed foods and vitamin products that tell what percentage of each of 19 essential nutrients you get per s