IET D , N ITIO NUTR PLEMENTS & SUP
Daily nutritional
requirements of each and every nutrient your body needs
E
ssential for a functional organism and good health, proper nutrition should certainly be one’s most important everyday concern, particularly if his or her actual nutrition lacks important nutrients and is not structured adequately. Every person’s mechanism works in a different way, which may be very, little or not at all influenced by the way his or her metabolism works. The metabolism starts with all the processes through which the animal and organic foods are turned into less complex compounds, so they can be then absorbed into the organism to accomplish their roles - to fuel, repair and grow the body. Every food from one’s nutrition has a specific number of calories, fats, carbohydrates, vitamins, minerals, antioxidants, proteins and other nutrients. Moreover, every person’s body has specific nutritional requirements, which need to be fulfilled by consuming the foods with the best nutritional values and only a small quantity of calories. Here are the daily allowances and other indications regarding the daily nutritional requirements of each and every nutrient your body needs. Vitamins Each Vitamin has a different daily allowance, so you will need to know each of them in order to decide how much you need. Starting with vitamin A, which can be consumed in two forms (retinol, coming from animal sources, and beta-carotene, coming from organic one), adult women should consume about 800 RE, while adult men should take about 1000 RE. RE stands for Retinol Equivalents and 1 RE is equal to 3.3 IU of retinol and 10 IU of beta-carotene. Usually, people whose age exceeds 24 should consume approximately 5 micrograms of vitamin D, while children do not need more than 3 micrograms of this vitamin daily. In case of vitamin C, the recommended daily allowance for adult people is 60 milligrams and everything that is higher than that will work only in case of colds. As for vitamin K, adult women should take no more than 65 micrograms, while adult men should take approximately 80 micrograms. The rest of the vitamins are not incredibly important or, at least, not that important compared to these ones. The RDA for vitamin B6 is 1.6 mg for adult women and 2 mg for men; for vitamin B3, specialists recommend 15 mg for adult women and 19 mg for men; for vitamin B2, women need to take 1.3 mg and men 1.7 mg; as for vitamin B1, 1.5 mg is enough for males and 1.1 mg is the RDA for women.
Proteins First things first, proteins should be the primary nutrients to consider, given that most organs are composed of them. Exactly like water, protein is one of the nutrients that support the body’s stricture and thus, it needs to be consumed in proper quantities every day. For instance, a regular 160-pound person is made of less than an ounce of vitamins, 1 pound of carbohydrates, 5 pounds of minerals, 25 pounds of fat, 29 pounds of protein and about 100 pounds of water. The suggested daily allowance for protein is 0.8 grams per kilogram for person aged 15 years or higher and 1 gram (or higher) of protein per kilogram for children. If you are not used to working with kilograms instead of pounds, simply divide your body weight measured in pounds to 2.2 and you will get your weight in kilograms. Thus, 130 pounds will become about 59 kilograms and will demand about 47 grams of protein.
First Fit | May 2014 | firstfitnewsletter.com
Minerals Calcium is essential for the organism, promoting bone growth, retention and development, as well as membrane permeability, muscle contraction and blood clotting. The recommended daily allowance for calcium varies, but people between 11 and 24 years should take approximately 1,200 mg of this mineral, while adult people should consume 800 mg. specialists advise not to take higher amounts, otherwise you risk to inhibit the absorption of many other essential minerals. The same RDA applies for phosphorus, but the only difference is that toxicity from a diet is not a reason of concerns. Adult women should consume 280 mg of magnesium, while adult men may take up to 350 mg. Also, iron should be consumed carefully, with only 15 mg for women and 10 mg for men. The RDA for zinc is 12 mg and for selenium, anything that goes between 55 and 70 micrograms.
Fats
Carbohydrates
We have heard about fats a lot during the time, as being the ones making you overweight or obese, but what you really do not know about them is that they are very important for your organism, serving as carriers of the vitamins. Nutritionists recommend consuming only 30 percent of fats from the total number of calories you consume; this would equal approximately 24 grams of fats for an average women and about 32 grams for an average man.
Carbohydrates are usually present in fruits, grains, pasta, rice, legumes and other similar sources. It is imperiously necessary to be more considerate to the amount of carbohydrates you consume, because they can easily turn into fats in a short time otherwise. Bear in mind that one gram of carbohydrates provides exactly four calories, so if you consume about 2.200 calories daily, you should limit yourself only to 275 grams of carbohydrates
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