Hello All,

I read over Marcus's excellent nutriental guide, and it was nice to finally see most of the information I was looking for in one place. The only thing he didn't go into much was micronutrients. Does anyone know a website that can help me calulate the required amount of different micronutrients that we are suppose to intake each day? I have found plenty of websites telling me all about each of them, and what they do, but nothing comprehensive about the required amount.

Thanks,
Michael

Did you read to the end of that thread? I added some additional information in a post later on, but I think many people don't get that far. :confused:

Here's a brief reference table, but it helps you only minimally unless you've memorized all of the nutrients contained in all of the foods you eat.
Nutrient Amount for men /day Amount for women/day
Biotin 30 micrograms (mcg) 30 micrograms (mcg)
Calcium 1,000-1,200 milligrams (mg) 1,000-1,200 milligrams (mg)
Chloride 1,800-2,300 mg 1,800-2,300 mg
Chromium 30-35 mcg 20-25 mcg
Choline 550 mg 425 mg
Copper 900 mcg 900 mcg
Fluoride 4 mg 3 mg
Folic acid 400 mcg 400 mcg
Iodine 150 mcg 150 mcg
Iron 8 mg 8-18 mg
Magnesium 400-420 mg 310-320 mg
Manganese 2.3 mg 1.8 mg
Molybdenum 45 mcg 45 mcg
Niacin 16 mg 14 mg
Pantothenic acid 5 mg 5 mg
Phosphorus 700 mg 700 mg
Protein 56 grams (g) 46 grams (g)
Riboflavin 1.3 mg 1.1 mg
Selenium 55 mcg 55 mcg
Thiamin 1.2 mg 1.1 mg
Vitamin A 900 mcg 700 mcg
Vitamin B-12 2.4 mcg 2.4 mcg
Vitamin B-6 1.3-1.7 mg 1.3-1.5 mg
Vitamin C 90 mg 75 mg
Vitamin D 5-15 mcg or 200-400 international units (IU) 5-15 mcg or 200-400 international units (IU)
Vitamin E 15 mg or 22.5 IU 15 mg or 22.5 IU
Vitamin K 120 mcg 90 mcg
Zinc 11 mg 8 mg

Fitday.com (http://www.fitday.com/) will also keep track of your daily nutrients for you, under the "reports" tab, but it doesn't recommend the specific foods that would help you out if you're short.

I recommend the World's Healthiest Foods site. The list of essential nutrients is here (http://www.whfoods.com/nutrientstoc.php). Click on each nutrient for a thorough discussion of it's function, recommended intake, and some good sources. There is also a food advisor (http://www.whfoods.com/foodadvisor.php) that recommends what you should add to your diet to make up for deficiencies.

Of course, there is some controversy about what are the "required" and "ideal" amounts of some micronutrients, as there is debate about what the "correct" macronutrient intake is, so use your best judgement. :)

My take on it: If I'm eating a variety of fruit and vegetables, and in addition making these vegetables and fruits part of all my 6 meals of the day, I don't need to worry much about exact amounts of micronutrients. I know I get a lot of them anyway.

Not saying that you shouldn't read up and look for the information - it's interesting stuff :)

My take on it: If I'm eating a variety of fruit and vegetables, and in addition making these vegetables and fruits part of all my 6 meals of the day, I don't need to worry much about exact amounts of micronutrients. I know I get a lot of them anyway.

Not saying that you shouldn't read up and look for the information - it's interesting stuff :)

Well, what can I say I am anal retentive. Well that, and I am studying to become a Physicist, and anyone can tell you that those who love physics love numbers. Keeping track of all the little details, and my progressive stats are what keeps me motivated.


guava,

Thanks for that website, thats pretty much what I was looking for. I didn't read down to your post, after finishing his I was about read out.


Michael

I edited that post in marcus's sticky to include more information on micronutrients. There wasn't as much there as I remembered.

My take on not worrying about specific nutrients is that some of them can be difficult to miss, if you just follow a generalized food guide, instead of including specific specialty foods. I think some foods are more rich in nutrients, and should be stressed above others. If you always choose potatoes as your vegetables, apples as your fruits, and pasta as your grain source, you'd be short on several valuable things. For example, Vitamin K is found in only a few foods, and I find I'm short on it unless I eat spinach every day. Vitamin D is also difficult to get sufficient quantities unless you drink 3 glasses of milk per day (yogurt and soy milk are not always fortified). I also find that I'm sometimes short on iron if I don't eat organ meats or beans more frequently than the food guide would recommend.

I understand however, that it's better to think about foods as a whole, instead of separating out the nutrients that they contain and trying to meet those targets. Here's a link that addresses this concern Unhappy Meals (http://www.nytimes.com/2007/01/28/magazine/28nutritionism.t.html?ex=1327640400&en=a18a7f35515014c7&ei=5090&partner=rssuserland&emc=rss).The simplest method for me to get everything I need is to follow the superfoods diet in my signature, and take a multivitamin for insurance. That seems to cover everything quite nicely, and is quite easy and delicious. :eat: