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Mens Health - Vitamins and Minerals - RDA

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  • Mens Health - Vitamins and Minerals - RDA

    Here is the US RDA of minerals and vitamins:http://www.vaughns-1-pagers.com/food/vitamin-mineral-chart.htm

    How about comprising a list of natural foods and quantities needed that supply the RDA? Add to the list a healthy source of that nutirient .

    Vitamin A: 110 gms (4 oz) of carrots. 200 gms (8 oz) of spinach.

    Vitamin B1:

    Vitamin B2:

    Vitamin B3:

    Vitamin B6:

    Vitamin B9:

    Vitamin B12:

    Choline: 4 large eggs.

    Vitamin C: 40gm green chili peppers. 100gm of brocolli or brussel sprouts. 200ml of OJ.

    Vitamin D:

    Vitamin E:

    Vitamin K:

    Calcium:

    Copper:

    Iodine:

    Iron:

    Magnesium: 400 gms (8oz) of wheat bran. 130gms (5oz) of almonds.

    Phosphorus:

    Zinc:

    Omega 3:

    Once we have a complete list, perhaps we could create the 'perfect' diet, with the least possible calories .
    How to Talk to a Climate Skeptic: http://grist.org/series/skeptics/
    Global Warming & Climate Change Myths: https://www.skepticalscience.com/argument.php

  • #2
    Originally posted by Nick the Noodle View Post
    Once we have a complete list, perhaps we could create the 'perfect' diet, with the least possible calories .
    Excellent idea but a couple of caveats Nick. First there is no "perfect" diet, just recall you recently developed food allergies that others don't have for example. I know for myself that I should move to whole grains and really cut down on refined carbs, and I ain't giving up tomatoes as long as they don't bother me. Well except in winter when I can't get fresh local tomatoes only imported cardboard tasting stuff. Also calorie needs vary as a function of age and level of physical activity etc.

    What we ought to do is find several alternative sources for each vitamin so we can pick the food best for our individual needs.

    Comment


    • #3
      Originally posted by joea View Post
      Excellent idea but a couple of caveats Nick. First there is no "perfect" diet, just recall you recently developed food allergies that others don't have for example. I know for myself that I should move to whole grains and really cut down on refined carbs, and I ain't giving up tomatoes as long as they don't bother me. Well except in winter when I can't get fresh local tomatoes only imported cardboard tasting stuff. Also calorie needs vary as a function of age and level of physical activity etc.

      What we ought to do is find several alternative sources for each vitamin so we can pick the food best for our individual needs.
      Absolutely .

      That is why I have included more than one food group next to each vitamin type. For example to get the required amount of vitamin A you could have 110 gms (4 oz) of carrots or 200 gms (8 oz) of spinach.

      Perhaps I should have made myself clearer .
      How to Talk to a Climate Skeptic: http://grist.org/series/skeptics/
      Global Warming & Climate Change Myths: https://www.skepticalscience.com/argument.php

      Comment


      • #4
        I'm allergic to nuts. And I have family who grows them.
        This bass guitar kills TERRORISTS!!!!!!!!!!!!!!!!!!!!

        Comment


        • #5
          Sounds weird, but Im allerigic to raw fruit. Apples, pears, bannanas and such.

          Comment


          • #6
            Originally posted by rebpreacher View Post
            I'm allergic to nuts. And I have family who grows them.
            Reminds me of the guy who said:

            "My mother specializes in fruitcakes."

            (Get it?)


            Philip
            "The whole problem with the world is that fools and fanatics are always so certain of themselves, and wiser people so full of doubts." Bertrand Russell

            Comment


            • #7
              Yeah, I do.
              This bass guitar kills TERRORISTS!!!!!!!!!!!!!!!!!!!!

              Comment


              • #8
                Anyone want me to continue with the list?
                Anyone else want to help out in adding to the list?
                How to Talk to a Climate Skeptic: http://grist.org/series/skeptics/
                Global Warming & Climate Change Myths: https://www.skepticalscience.com/argument.php

                Comment


                • #9
                  I'll try-can't promise much but I can do a vitamin a day I think. Not at work (shhh I'm here now).

                  Comment


                  • #10
                    Vitamin E: 1 tablespoon Wheat germ oil, 3 ounces dry roasted sunflower seeds

                    Comment


                    • #11
                      Originally posted by joea View Post
                      Vitamin E: 1 tablespoon Wheat germ oil, 3 ounces dry roasted sunflower seeds

                      And added to list.

                      How about comprising a list of natural foods and quantities needed that supply the RDA? Add to the list a healthy source of that nutirient .

                      Vitamin A: 110 gms (4 oz) of carrots. 200 gms (8 oz) of spinach.

                      Vitamin B1:

                      Vitamin B2:

                      Vitamin B3:

                      Vitamin B6:

                      Vitamin B9:

                      Vitamin B12:

                      Choline: 4 large eggs.

                      Vitamin C: 40gm green chili peppers. 100gm of brocolli or brussel sprouts. 200ml of OJ.

                      Vitamin D: 200gms of Salmon or Mackeral.

                      Vitamin E: 1 tablespoon Wheat germ oil, 3 ounces dry roasted sunflower seeds

                      Vitamin K:

                      Calcium: 1 litre of milk. 90gms of Parmesan cheese.

                      Copper:

                      Iodine:

                      Iron:

                      Magnesium: 400 gms (8oz) of wheat bran. 130gms (5oz) of almonds.

                      Phosphorus:

                      Zinc:

                      Omega 3:

                      Once we have a complete list, perhaps we could create the 'perfect' diet, with the least possible calories .
                      How to Talk to a Climate Skeptic: http://grist.org/series/skeptics/
                      Global Warming & Climate Change Myths: https://www.skepticalscience.com/argument.php

                      Comment


                      • #12
                        One more (you Brits will like this):

                        Vitamin B9 (folic acid): Marmite 100g provides 253% of the RDA!!!, or about 250 g of raw collard greens.

                        Comment


                        • #13
                          Originally posted by joea View Post
                          One more (you Brits will like this):

                          Vitamin B9 (folic acid): Marmite 100g provides 253% of the RDA!!!, or about 250 g of raw collard greens.
                          And added to list once more .

                          How about comprising a list of natural foods and quantities needed that supply the RDA? Add to the list a healthy source of that nutirient .

                          Vitamin A: 110 gms (4 oz) of carrots. 200 gms (8 oz) of spinach.

                          Vitamin B1:

                          Vitamin B2:

                          Vitamin B3:

                          Vitamin B6:

                          Vitamin B9: Marmite 100g provides 253% of the RDA!!! 250 gm of raw collard greens.

                          Vitamin B12: 2 gms of fried beef liver. 70 gms Cheddar cheese. 3 eggs.

                          Choline: 4 large eggs.

                          Vitamin C: 40gm green chili peppers. 100gm of brocolli or brussel sprouts. 200ml of OJ.

                          Vitamin D: 200gms of Salmon or Mackeral.

                          Vitamin E: 1 tablespoon Wheat germ oil, 3 ounces dry roasted sunflower seeds

                          Vitamin K:

                          Calcium: 1 litre of milk. 90gms of Parmesan cheese.

                          Copper:

                          Iodine:

                          Iron:

                          Magnesium: 400 gms (8oz) of wheat bran. 130gms (5oz) of almonds.

                          Phosphorus:

                          Zinc:

                          Omega 3:

                          Once we have a complete list, perhaps we could create the 'perfect' diet, with the least possible calories .
                          How to Talk to a Climate Skeptic: http://grist.org/series/skeptics/
                          Global Warming & Climate Change Myths: https://www.skepticalscience.com/argument.php

                          Comment


                          • #14
                            How about comprising a list of natural foods and quantities needed that supply the RDA? Add to the list a healthy source of that nutirient .

                            Vitamin A: 110 gms (4 oz) of carrots. 200 gms (8 oz) of spinach.

                            Vitamin B1:

                            Vitamin B2:

                            Vitamin B3:

                            Vitamin B6:

                            Vitamin B9: Marmite 100g provides 253% of the RDA!!! 250 gm of raw collard greens.

                            Vitamin B12: 2 gms of fried beef liver. 70 gms Cheddar cheese. 3 eggs.

                            Choline: 4 large eggs.

                            Vitamin C: 40gm green chili peppers. 100gm of brocolli or brussel sprouts. 200ml of OJ.

                            Vitamin D: 200gms of Salmon or Mackeral.

                            Vitamin E: 1 tablespoon Wheat germ oil, 3 ounces dry roasted sunflower seeds

                            Vitamin K:

                            Calcium: 1 litre of milk. 90gms of Parmesan cheese.

                            Copper:

                            Iodine:

                            Iron:

                            Magnesium: 400 gms (8oz) of wheat bran. 130gms (5oz) of almonds.

                            Phosphorus:

                            Zinc: 150 gms of lean beef. 150 gms of proper dark chocolate.

                            Omega 3: 100 gms of Mackeral or Salmon. 10gms of Flax seeds.
                            How to Talk to a Climate Skeptic: http://grist.org/series/skeptics/
                            Global Warming & Climate Change Myths: https://www.skepticalscience.com/argument.php

                            Comment


                            • #15
                              Two more:

                              Vitamin B1: 100 g tuna, 3 cups navy beans


                              Iodine: 200 g portion of ocean fish, 1 g of kelp, 1/4 teaspoon iodized salt*

                              *Just a reminder this is added table salt, most of us get way too much sodium in our diet already in processed foods-and my searching indicates added salt is not necessarily iodized. Also if you use sea salt there is usually none added. Those of us with no hypertension issues, and who limit industry added-salt can use table salt as a source. Otherwise fish and shellfish are great sources.

                              Comment

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