The necessary minerals, vitamins, amino acids, and nutrients required for the human body can vary depending on factors such as age, sex, health status, and lifestyle. However, here's a general overview of the essential nutrients and their recommended daily intake for adults:
Vitamins:
- Vitamin A: 700-900 micrograms (µg) for adults
- Vitamin C: 75-90 milligrams (mg) for adults
- Vitamin D: 600-800 International Units (IU) for adults (often higher for individuals with limited sun exposure)
- Vitamin E: 15 milligrams (mg) for adults
- Vitamin K: 90-120 micrograms (µg) for adults
- B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12): Varies, but generally ranges from 1 to 100 milligrams depending on the specific B vitamin.
Minerals:
- Calcium: 1000-1300 milligrams (mg) for adults
- Iron: 8-18 milligrams (mg) for adults
- Magnesium: 310-420 milligrams (mg) for adult males, 255-320 milligrams for adult females
- Potassium: 3400-4700 milligrams (mg) for adults
- Zinc: 8-11 milligrams (mg) for adult females, 11-14 milligrams for adult males
- Sodium: Less than 2300 milligrams (mg) per day (but not too low, as some sodium is essential)
Amino Acids:
- Essential Amino Acids: There are nine essential amino acids that the body cannot produce on its own and must be obtained through diet. These include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Other Nutrients:
- Omega-3 Fatty Acids: Varies, but around 1.1-1.6 grams per day for adult females and 1.6-2.2 grams per day for adult males.
- Fiber: 25 grams per day for adult females, 38 grams per day for adult males.
- Water: About 3.7 liters (125 ounces) for adult males and about 2.7 liters (91 ounces) for adult females from all beverages and foods per day.
It's important to note that these are general recommendations and individual needs may vary. It's always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice on nutrient intake.
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