National Institute Of Health has suggested amounts of micronutrients to be taken daily through diet to stay healthy. These RDA will help to evaluate health condition of an individual.
|
Micronutrient |
RDA |
Age group |
|
Vitamin A |
300-600mcg of RAE 700-900mcg 750mcg 1200mcg |
Up to 1 year Adults Pregnant women lactating women |
|
Vitamin D |
400 IU 600IU 800IU 600IU
|
Up to 1 year Adults Above 70 years Pregnant and lactating |
|
Vitamin E |
4-5mg 6-15mg 15mg 19mg |
Upto 1 year Adults Pregnant women Lactating |
|
Vitamin K |
2.5mcg 30-90mcg |
Upto 1 year Adults |
|
Calcium |
200-260mg 700-1200mg 1300mg |
Upto 1 year Adults Pregnant and lactating |
|
Iron |
11mg 7-10mg 8-18mg 27mg 9-10mg |
Upto 1 year 1-13 years 14-51 years pregnant women lactating |
|
Sodium |
0.12-0.37g/d 1-1.2g/d 1.2-1.5g/d 1.5g/d
|
Upto 1 year 1-3years Adults pregnant women lactating |
|
Copper |
200-220mcg/d 340-440mcg/d 700-900mcg/d 1000mcg/d 1300mcg/d |
Upto 1 year 1-3 years Adults Pregnant lactating |
|
Fluoride |
0.01-0.5mg/d 0.7-1.0mg/d 2-4mg/d 3mg/d |
Upto 1 year 1-3 years Adults Pregnant lactating |
|
Iodine |
110-130mcg/d 90mcg/d 120-150mcg/d 220mcg/d 290mcg/d |
Upto 1 year 1-3 years Adults Pregnant lactating |
|
Chloride |
0.18-0.57g/d 1.5-1.9g/d 1.8-2.3g/d 2.3g/d
|
Upto 1 year 1-3 years Adults Pregnant lactating |
|
Magnesium |
30-75mg/d 80-130mg/d 240-420mg/d 350-400mg/d 310-360mg/d |
Upto 1 year 1-3 years Adults Pregnant lactating |
|
Manganese |
0.003-0.6mg/d 1.2-1.5mg/d 1.6-2.3mg/d 2.0mg/d 2.6mg/d |
Upto 1 year 1-3 years Adults Pregnant lactating |
|
Phosphorous |
100-275mg/d 460-500mg/d 700-1250mg/d
|
Upto 1 year 1-3 years Adults Pregnant lactating |
|
Potassium |
0.4-0.7g/d 3-3.8g/d 4.5-4.7g/d 4.7g/d 5.1g/d |
Upto 1 year 1-3 years Adults Pregnant lactating |
|
Zinc |
2-3mg/d 3.5mg/d 8-11mg/d 11-12mg/d 12-13mg/d |
Upto 1 year 1-3 years Adults Pregnant lactating |
|
Selenium |
15-20mcg/d 20-30mcg/d 40-55mcg/d 60mcg/d 70mcg/d |
Upto 1 year 1-3 years Adults Pregnant lactating |
|
Molybdenum |
2-3mcg/d 17-22mcg/d 34-45mcg/d 50mcg/d |
Upto 1 year 1-3 years Adults Pregnant lactating |
|
Chromium |
0.2-5.5mcg/d 11-15mcg/d 20-35mcg/d 29-30mcg/d 44-55mcg/d |
Upto 1 year 1-3 years Adults Pregnant lactating |
Doctor prescribe supplements of micro-nutrients, as given. Most minerals are electrolytes, which have crucial role in maintaining water balance in the body to make kidneys and heart function normal. Any disturbance in these values may have serious effects such as kidney failure, chest pain, heart related diseases, etc.