What is the daily dose of vitamins that you should take? Seems like an easy question but its answer is not that straightforward, at least on the consumption part. These values are governed by guidance factors like Recommended Dietary Allowance (RDA), Adequate Intake (AI), Dietary Value (DV), and Tolerable Upper Intake Level (UL) - and they all vary as per your Body Mass Index (BMI).
Food can be the best form of medicine if taken properly and sensibly. This is just why all the countries and regions have their staple diets that directly relate to their respective environmental and climatic factors. The same trait can also be seen in the vast differences in food practices around the world.
This fact is of special significance for fitness professionals. Even if the fitness goals and BMI of two professionals in the US and Europe are similar, their daily dietary requirements could well be miles apart. It is so because the assessment shall include their intake of vitamins, proteins, carbs, and all the nutrients like calcium, potassium, and magnesium in proper measures.
A vitamin chart is a representation of the vitamins that a human being would require for the proper functioning of his mind and body. Wellness experts prepare such a chart by listing the vitamins on the left side and their recommended intake amount on the right side.
A proper ratio of food nutrients is a direct measure of daily nutrition requirements. As per a simple rule of thumb, you should go for 50% of your daily energy requirements from carbohydrates, 20% from protein, and the rest from vitamins and good fats.
The following table lists the calorific intake for adults:
The above values are taken from Wikipedia and are verified by USDA.
A balanced diet chart is a mix of all the macro- and micro-nutrients that one should take in proper measures to stay fit and healthy. Your daily nutrition requirement should focus on taking macronutrients like proteins, vitamins, carbs, and other nutrients.
We recommend you consult a virtual wellness expert to know more about your dietary and fitness requirements, and what all you should eat to stay in shape. It is just as important to stay away from foods that can harm you, especially by lowering your immunity in these pandemic times.
Some of the macronutrients are as follows:
A balanced diet always starts with the proper assimilation of protein because it is the easiest of all nutrients to be consumed. An improper intake of proteins can simply negatively affect your physical and mental growth. They may also leave you with decreased immunity and a deficiency in the respiratory and cardiac systems.
A regular intake of simple food items like fish, red meat, low-fat cheese, poultry, eggs, and tofu can seal the deal for you. Leafy green vegetables and tomatoes are a near-perfect idea to get started too.
Carbohydrates always bear the bad reputation of making you fat and lethargic. A part of this may be true but by not taking any carbs, you would end up with weaker kidneys, brain, and heart muscles. This would also make your cholesterol either nosedive or shoot up- two conditions you possibly can’t afford to live with.
Consuming fructose and dextrose (through fruit sugar and grape sugar respectively) is a straightforward way to move ahead. Potatoes and brown sugars are also considered some obvious options. It is important to be cautious about a heavy intake of carbs because they may be difficult to give up.
Consumption of fats lies halfway between consuming proteins and carbohydrates. You can choose from consuming monounsaturated fats, polyunsaturated fats, saturated fats, and good cholesterol foods. Eating a proper quantity of saturated fats can lower the risk of heart diseases and bad cholesterol levels.
We recommend eating grains and potatoes (including sweet potatoes) along with seeds, vegetables, and fruits to get this done. Consuming healthy fats (Monosaturated fats) like milk and spaghetti and corn are more than welcome too. It would be best to stay away from consuming meals cooked in preheated vegetable oils and products made of white or plain flour (like pizzas and pasta).
Divided into more than 12 classes, Vitamins have the distinction of either being entirely soluble in the bloodstream or being a part of the fat in our body. They can be availed of from several different sources- this includes something as ubiquitous as sunlight too.
Some popular food items that should always be a part of the recommended daily intake are ham, soy, meat, poultry, mushrooms, grains, and cereals. You should continue to drink enough water to keep things in motion for the vitamins to do their work properly.
Adults should have 10 micrograms of vitamin D3 every day, either in supplements or in the diet. Taking more than 20 micrograms in a day can be dangerous, especially for older people and pregnant women.
Usually available through sunlight and several foods, Vitamin D is found in two variants. They are called Ergocalciferol (Vitamin D2) and Cholecalciferol (Vitamin D3). The required intake of these two vitamin sub-types depends on your age, location, medical history, season, exposure to sunlight, etc.
Recommended daily intake is about 400 to 800 IU or 10-20 microgram. However, in certain cases wherein your immunity and blood volume are low, you might need up to 4000 IU of Vitamin D.
Here are 13 types of Vitamins that you would need every day to have better health and fitness:
Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin)
Vitamin B5 (Pantothenic acid)
Vitamin B7 (Biotin)
Vitamin B9 and Folic Acid (also called Folate)
Vitamin B12 (cyanocobalamin)
Women may have quite different daily energy requirements from men. Most people underestimate their work schedule, and this fact is especially true for housewives.
Women should go with a mix of the following vitamins and minerals every day:
1. Vitamin A, B, C, and D
List of vitamins and their functions
You should start taking prenatal vitamins at least a month before you plan to conceive. This would help your body prepare itself for the changes during pregnancy.
Too much of everything is bad, and the same is true for Vitamin C. An ideal intake value of this vitamin is capped at 90 mg and you should not go above 2000 mg in a day. Its excessive consumption may cause stomach upset, diarrhea or nausea.
As mentioned above, excess of anything is bad. Taking too much vitamin B can disturb your metabolic process and make you excessively thirsty. You could experience more issues if you have been affected by gastrointestinal disorders for quite some time.
There is about 51 mg of Vitamin C in an orange.
Our bodies regenerate their cells and repair their biological processes when we are asleep. If you take an adequate amount of Vitamin C at night, it would help the body recover from the day’s tasks faster. If topically applied to the skin, this vitamin would help the skin cells cleanse and rejuvenate themselves.
Your dietary practices determine the way your health is shaped up. Proper nutrition can not only provide you with an adequate reserve of energy and life force, but it can also help you develop enough immunity and resilience to ward off infections and maladies. A unique subset of the same is your daily dose of vitamins, proteins, fats, fiber, and aforementioned minerals.
A proper diet plan can also help you live a fuller life by upping your physical and mental states. This also makes a strong case in the favor of consulting a personal nutritionist (online, if need be) and deriving the maximum advantage through her insights. The key is to get started with a positive intent today!
The above list is not exhaustive and we recommend that you consult a nutritionist to help you switch to a better and healthier lifestyle. Should you not have enough time, you can go for the services of an online personal nutritionist or dietician as well. She will also help you with a personalized nutrition chart.
Another less related but equally useful way is to take the guidance of a professional fitness trainer. You can get several perks like working at your place, getting personalized and on-demand guidance for specific issues from the world’s best trainers without paying any hefty subscription fees. You can also ask them for a personalized fitness and diet plan that you can use.
It might take some persistence and a conscious effort to get started with these new and healthier choices but they are well worth it. You can check out this link if you are a fitness expert and are looking for some smarter ways to bring your clientele on board to connect with them.