Healthy happy you.
Potassium
1 What Does Your RDI Look Like: Potassium
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2 What Does Your RDI Look Like: Iron
Spinach
3 What Does Your RDI Look Like: Vitamin A
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4 What Does Your RDI Look Like: Vitamin C
Vitamin D
5 What Does Your RDI Look Like: Vitamin D
almonds
6 What Does Your RDI Look Like: Calcium
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7 What Does Your RDI Look Like: Vitamin B12
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8 What Does Your RDI Look Like: Zinc
Food
9 What Does Your RDI Look Like: Omega-3s
Back in my vegetarian phase during college, my mom always said, "If you don't eat beef, you won't get enough iron." While it is a great source of this valuable mineral, red meat is not the only meat that contains iron. Chicken, turkey, and seafood such as oysters, tuna, and salmon are also high in iron. When it comes to vegetarian sources, beans, leafy greens, nuts, egg yolks, potatoes with the Read more
Omega-3s fall into the category of healthy fats because they have so many benefits. These essential fatty acids reduce inflammation, stabilize your mood, lower your cholesterol, and have been found to reduce your risk of coronary heart disease. The RDI of omega-3s is 1.1 grams per day. It's easy to get your fill since omega-3s come from a variety of sources including fish, flaxseeds, walnuts, Read more
I don't worry too much about vitamin C, since citrus fruits are high in the vitamin and eat some just about every day, especially during the Summer. This vitamin is beneficial for protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. An adult woman doesn't need much — 75 mg of vitamin C a day. Since it's a common Read more
When the mineral zinc comes to mind, I mostly link it with fighting colds. While it's true that it helps support a healthy immune system, that's not all zinc does. It's essential for cell division and the synthesis of DNA and protein. It also stimulates 300 enzymes, which are responsible for many of your body's functions. Zinc heals and protects your skin, is needed for proper thyroid Read more
Vitamin B12 is extremely important for your health because it helps maintain nerve cells and red blood cells. More importantly though, it's needed in order to make DNA, the genetic material found in every cell in your body. An adult woman needs 2.4 micrograms (mcg) of B12 a day. If she's pregnant she needs 2.6 mcg, and if she's breastfeeding, she needs 2.8 mcg. That's a pretty small amount, but Read more
I'm sure when you hear the word potassium, you automatically think of bananas. While it's true that they're great sources of this valuable mineral, many other foods contain potassium too. Before I get into that you should know how much you need everyday and why you need it. The RDI of potassium is 4,200 mg. Potassium is necessary for maintaining blood pressure, proper nerve, kidney, and heart Read more
Drink Your Milk. Milk Does a Body Good. Got Milk? Alright already, so we know we are supposed to be getting calcium daily, and dairy products do contain this valuable mineral, but you can find calcium in many other foods including broccoli, almonds, salmon, and fortified orange juice. Try to get your calcium from the food you eat, rather than supplements, since a new study shows that it's Read more
I was talking to a friend of mine the other day and she was on her way to the beach to get her "daily dose of Vitamin D," she said. While it's true that 10-15 minutes of sunshine (ultraviolet-B), 3 times a week, is all the time your body needs to produce the required amount of Vitamin D, I wouldn't use it as an excuse to go out and bake in the sun. Remember that too much sun exposure can lead Read more
I know I'm supposed to be getting a certain amount of Vitamins and Minerals each day - That's what RDI is (formerly known as RDA). It stands for Reference Daily Intake and it represents the suggested daily intake levels for nutrients. That being said, when it comes to Vitamin A, women should get 700 mcg (micrograms) or 2,310 IU (International Units) a day. This vitamin helps with vision, bone Read more
