1. Magnesium
Magnesium helps in DNA repair and energy production,Countering Inflammation,Regulating Blood Pressure, Improves Insulin Sensitivity.
Recommended dietary allowance (RDA) of Magnesium for Adult Men : 440mg/d and Women:370mg/d
Best Sources: Leafy greens, nuts, seeds, legumes, whole grains, and avocados.
2. Vitamin D
Vitamin D is essential for Bone health, Regulates Cell Growth,Supports Immune System, Prevents Cancer, Low levels of vitamin D are associated with heart disease, Obesity, and Diabetes.
RDA of Vitamin-D for Adult Men and Women : 600 IU/d
Best Sources: Sunlight, fatty fish (salmon, mackerel), fortified milk, eggs, and mushrooms.
3. Vitamin E
Vitamin E is a powerful Antioxidant , Strengthens body Immune System, Helps to maintain eye health, Promotes healthy skin and also helps in regeneration of cells.
RDA of Vitamin-E for Adult Men and Women: 15mg/d
Best Sources: Almonds, sunflower seeds, spinach, and broccoli.
4. B-Complex Vitamins
B vitamins are essential for metabolic health, helps in reducing the risk of Type 2 diabetes, dementia, and depression. They also play a key role in red blood cell production and maintaining a healthy Central Nervous system(CNS).
Best Sources: Whole grains, beans, peas, lentils, eggs, dairy, and green leafy vegetables.
5. Vitamin A
Vitamin A helps in Anti-aging benefits for the skin (retinol), Strengthens the immune system,Improves vision, Supports heart and lung health.
RDA of Vitamin-A for Adult Men:460 ug/d
RDA of Vitamin-A for Adult Women:390 ug/d
Best Sources: Carrots, sweet potatoes, spinach, kale, and liver.
6. Calcium
Helps in maintaining healthy bones and teeth,Supports nerve transmission and muscle function, Aids in blood clotting,Deficiency can cause heart issues, high blood pressure, and brittle bones.
“Vitamin D is essential for the body to absorb calcium effectively.”
RDA of Calcium for Adult Men and Women :800mg/d
Best Sources: Dairy products (milk, cheese, yogurt), leafy greens (kale, bok choy), fortified plant-based milks, and tofu.
7. Vitamin-C
Vitamin C boosts the immune system, aids in tissue repair and regeneration, helps lower blood pressure, enhances iron absorption, and reduces the risk of heart disease.
RDA of Vitamin-C for Adult Men: 65mg/d
RDA of Vitamin-C for Adult Women:55 mg/d
Best Sources: Citrus fruits (oranges, lemons), strawberries, bell peppers, and broccoli.
8. Selenium
Selenium supports thyroid function, neutralizes free radicals, protects cells from oxidative stress, and helps prevent insulin resistance and metabolic dysfunction.
RDA of Selenium for Adult Men and women: 40 ug/d
Best Sources: Brazil nuts, seafood, poultry, and whole grains.
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Author : Sreenidhi Varma – Clinical Dietician