Pregnant women and their nutrition intake

Pregnant women need more nutrients and a balanced diet to support the health of both the mother and the developing baby.

This section describes the nutrients and dietary requirements of pregnant women:

Essential nutrients:

Folic acid:

• Importance: Essential for the prevention of neural tube defects.
• Sources: green leafy vegetables, citrus fruits, pulses, fortified cereals.
• Supplements: Prenatal vitamins containing folic acid are generally recommended before and during pregnancy.

Iron:

• Importance: Promotes increased blood volume and prevents anemia.
• Sources: red meat, poultry, fish, lentils, spinach, fortified cereals.
• Supplementation: May be necessary during pregnancy as iron needs increase significantly.

Calcium:

• Importance: Essential for the development of the baby's bones and teeth.
• Sources: dairy products, fortified vegetable milks, tofu, leafy vegetables.
• Supplementation: if dietary intake is insufficient.

Vitamin D:

• Importance: Helps calcium absorption and bone health.
• Sources: sun exposure, oily fish, fortified milk, eggs.
• Supplementation: usually found in prenatal vitamins.

Omega-3 fatty acids (DHA):

• Importance: supports brain and eye development.
• Sources: oily fish (e.g. salmon and sardines), flaxseed, chia seeds, walnuts.
• Supplementation: Fish oil supplements may be considered if dietary intake is low.

Protein:

• Importance: Essential for the growth of fetal tissues, including the brain, and increases blood flow.
• Sources: red meat, poultry, fish, eggs, dairy products, legumes, nuts and seeds.

Iodine: 

• Importance: Essential for thyroid function and brain development.
• Sources: iodized salt, dairy products, fish and seafood, eggs.

Vitamins B6 and B12:

• Importance: B6 helps with morning sickness, B12 supports nerve function and red blood cell production.
• Sources: B6 - poultry, fish, bananas, potatoes; B12 - meat, dairy products, fortified cereals.

Dietary considerations:

• Hydration: drink enough fluids to support increased blood volume and amniotic fluid levels.
• Balanced diet: include a variety of foods from all food groups to provide a wide range of nutrients.

Avoid certain foods: avoid foods that pose a risk of food poisoning or contain toxic substances:

• Raw or undercooked meat, poultry and fish.
• Unpasteurized dairy products and fruit juices.
• Some fish high in mercury (shark, swordfish, mackerel, tilefish).
• Deli meats and hot dogs should not be cooked until steaming.

Eat small, frequent meals: Eating smaller, more frequent meals can help reduce nausea and maintain energy levels.
Limit caffeine: Limit caffeine intake to fewer than 200 mg (12 oz) cups per day.
Healthy snacks: choose nutritious snacks such as fruit, vegetables, yogurt and nuts.

Consult a health professional:

• Pregnant women should consult their doctor or registered dietitian to ensure they are getting the right nutrients through a meal plan that meets their individual needs. Regular prenatal check-ups can help monitor nutritional status and make any necessary adjustments.

Brown rice vs. White rice: Nutritional Comparison and Health Effects

 Brown rice and white rice are both staple foods consumed worldwide, but they differ greatly in nutritional profiles and health benefits.

 

Differences in nutrition

1. Processing:

• Brown rice: This is a whole grain, which means it contains all parts of the grain, including bran, germ and endosperm. Bran and germ are rich in fiber, vitamins and minerals.
• White rice: This is a refined grain in which bran and germ are removed, leaving a predominantly starchy endosperm. This process significantly reduces its nutritional content.

2.Fiber content:

• Brown rice: High in fiber and contains about 3.5 grams per cup cooked. Fiber aids digestion, provides a feeling of satiety and regulates blood sugar levels.
• White rice: less fiber and is cooked about 0.6 grams per cup. Lack of fiber can lead to faster spikes in blood sugar.

3.Vitamins and minerals:

• Brown rice: Rich in magnesium, phosphorus, selenium, thiamine, niacin and vitamin B6.
• White rice: It is often rich in iron and some B vitamins, but overall it contains less nutrients than brown rice.

4.Antioxidants:

• Brown rice: Contains higher levels of antioxidants due to the presence of bran and germ.
• White rice: Bran and germ are removed during processing, which results in significantly less antioxidants.

Health effects

1. Glycemic Index (GI):

•  Brown rice: Has a lower glycemic index (50 GI) compared to white rice, which means it causes a slower rise in blood sugar levels.
• White rice: A higher glycemic index (72 GI), which leads to a faster spike in blood sugar. This can be a concern for people with diabetes or insulin resistance.

2.Weight management:

• Brown rice: Higher fiber content provides a feeling of fullness and helps in weight management by reducing overall calorie intake.
• White rice: Less filling due to low fiber content, which can lead to overeating and weight gain. 

3.Heart health:

• Brown rice: The presence of fiber, antioxidants and magnesium supports heart health by lowering cholesterol levels and improving heart function.
• White rice: Lacks these beneficial ingredients and does not offer the same heart health benefits.

4.Digestive health:

• Brown rice: Fiber helps digestion and prevents constipation.
• White rice: It is easy to digest for some people, especially those with digestive disorders, but it does not have the same digestive benefits as brown rice.

Considerations:

1.Arsenic content:

• Brown rice: Arsenic tends to accumulate in the outer layer of grains, so it may have higher levels of arsenic compared to white rice. When cooking to reduce the level of arsenic, it is recommended to rinse the rice well and use plenty of water.

2.Cooking time and texture:

• Brown rice: It takes time to cook and is chewy.
• White rice: It is fast to cook and has a soft and supple texture, which some people prefer.

Conclusion:

Brown rice is generally considered nutritious due to its high fiber, vitamin and mineral content, but even if white rice is particularly concentrated, healthy eating individuals should choose based on their nutritional needs, health status, and personal preferences. Incorporating a variety of whole grains, including brown rice, can contribute to a balanced and healthy diet.

HAIRFALL

Hair fall, also known as hair loss or alopecia, is a common condition that affects people of all ages and genders. It can occur for various reasons and can range from mild to severe. Here are some of the common causes of hair fall 

1. Genetics: Family history plays a significant role in determining whether you'll experience hair loss. Genetic factors can lead to male pattern baldness ( androgenetic alopecia) or female pattern baldness. 

2. Hormonal Changes: Hormonal changes can lead to temporary hair loss. This can occur during pregnancy, childbirth, menopause, or due to conditions similar as polycystic ovary syndrome (PCOS).

3. Medical Conditions: Certain medical conditions and diseases can cause hair loss. These include thyroid disorders, autoimmune conditions (like alopecia areata), and skin conditions (like psoriasis).

4. Medications and Treatments: Some medications and medical treatments, similar as chemotherapy for cancer, can result in hair loss as a side effect. 

5. Poor Nutrition: A lack of essential nutrients, particularly vitamins and minerals like iron and vitamin D, can lead to hair loss.

6. Stress: High  situations of stress can lead to a condition known as telogen effluvium, where a large number of hair follicles enter the resting phase of the hair growth cycle simultaneously, leading to increased hair shedding. 

7. Hairstyling Practices: Excessive use of heat tools, tight hairstyles (like braids and ponytails), and harsh chemical treatments can damage the hair and lead to breakage and hair loss.

8. Aging: As people age, hair growth can slow down, and hair may become thinner and more prone to shedding. 

9. Infections: Certain fungal and bacterial infections of the scalp can cause hair loss. These infections can inflame the hair follicles and lead to temporary or endless hair loss if not treated promptly.  

10. Life Factors: Poor life choices, similar as smoking, excessive alcohol consumption, and lack of exercise, can contribute to hair loss. 

It's important to note that some degree of hair shedding is normal as part of the hair's natural growth cycle. However, if you notice excessive hair fall or thinning, it's a good idea to consult a medical professional, such as a dermatologist, to determine the underlying cause and admit applicable treatment recommendations.

Treatment options for hair fall depend on the underlying cause and may include  life changes, dietary adjustments, medications, topical treatments, and in some cases, hair transplant procedures.

However, seeking guidance from a healthcare provider can help you identify the cause and develop an appropriate plan of action, if you are concerned about hair fall.

Hair fall due to inheritable factors is often referred to as androgenetic alopecia or male/ female pattern baldness. It's one of the most common causes of hair loss and is primarily told by genetics and hormonal factors. Here is how it generally works 

Male Pattern Baldness ( Androgenetic Alopecia: In men, this type of hair loss  generally follows a distinct pattern, starting with a receding hairline and thinning at the crown of the head. It's primarily caused by a hormone called dihydrotestosterone( DHT), which is a byproduct of testosterone. DHT miniaturizes hair follicles, causing them to produce thinner and shorter hairs until the follicles eventually stop produc ing hair altogether.

Female Pattern Baldness ( Androgenetic Alopecia): In women, the pattern of hair loss is different from men. Women with androgenetic alopecia generally experience diffuse thinning over the crown of the scalp, which can lead to widening part lines and reduced hair viscosity. Hormones like DHT also play a part in female pattern baldness, but the mechanisms can be more complex than in men. 

Treatment Options:

While you cannot change your genetic predisposition to hair loss, there are treatments available that can decelerate down the progression of hair loss and, in some cases, stimulate new hair growth. Some common options include

1. Minoxidil: This topical drug is available over-the-counter and is applied directly to the scalp. It can help slow down hair loss and promote hair regrowth.

2. Finasteride: This prescription drug is more generally used by men and works by reducing the situations of DHT in the scalp, which can slow down hair loss and potentially promote regrowth. 

3. Low- Level Laser Therapy: Devices that use low- level laser therapy (LLLT) can stimulate hair follicles and potentially improve hair viscosity and growth. 

4. Hair Transplant: In cases of more advanced hair loss, hair transplant procedures can be considered. This involves moving hair follicles from areas of the scalp with healthy hair to areas with thinning or no hair. 

5. Camouflage Techniques: Hairstyling, hairpieces, wigs, and hair filaments can help conceal the appearance of thinning hair.

It's important to note that the effectiveness of these treatments can vary from person to person. However, it's advisable to consult a dermatologist or a healthcare professional who specializes in hair loss to discuss the most applicable options based on your individual situation and preferences, If you are considering any treatment for genetic hair loss. 

Hair fall due to hormonal changes can do as a result of various factors that disrupt the natural balance of hormones in your body. Hormones play a crucial part in regulating hair growth, and any significant changes in hormone situations can lead to hair loss. Then are some common hormonal changes that can contribute to hair fall

1. Pregnancy and Postpartum: During pregnancy, hormonal changes can cause an increase in hair growth due to higher levels of estrogen. However, after giving birth, estrogen levels drop, and numerous women experience a period of hair shedding, known as postpartum telogen effluvium. This shedding is generally temporary and resolves on its own  within a few months.

2. Menopause: Menopause is associated with a decrease in estrogen levels. This decline can lead to thinning of the hair and changes in hair texture for some women.  

3. Poly cystic Ovary Syndrome (PCOS): PCOS is a hormonal disorder that can lead to elevated levels of androgen( male hormones) in women. This hormonal imbalance can contribute to hair thinning or excessive hair growth ( hirsutism) on the face, chest, and back.

4. Thyroid Disorders: Both an under active thyroid (hypothyroidism) and an hyperactive thyroid (hyperthyroidism) can disrupt the normal hair growth cycle and affect in hair loss. 

5. Stress and Cortisol: Chronic stress can lead to an increase in cortisol levels, which can negatively affect hair growth. High levels of stress can trigger a type of hair loss called telogen effluvium, where further hair follicles enter the resting phase and subsequently shed. 

6. Medications and Birth Control: Some medications, including certain birth control pills, can impact hormone levels and contribute to hair loss as a side effect.

7. Aging: As you age, hormone levels can change, leading to changes in hair growth patterns. This can affect in hair becoming thinner and more prone to shedding.

8. Adrenal Gland diseases: Disorders of the adrenal glands, similar as Cushing's syndrome, can lead to imbalances in various hormones, including cortisol, which can impact hair growth.

9. Hormone Replacement Therapy: Some individuals undergoing hormone replacement therapy (HRT) for gender transition may experience changes in hair growth patterns as a result of hormonal adjustments.

However, it's important to consult a healthcare professional, If you suspect that hormonal changes are contributing to your hair fall. They can perform relevant tests to assess your hormone levels and determine the underlying cause of your hair loss. Treatment options will depend on the specific hormonal imbalance and may include life changes, hormonal therapies, and other interventions aimed at addressing the root cause of the issue.

Hair fall can be a symptom of various medical conditions and diseases. In some cases, addressing the underlying medical condition can lead to a reduction in hair loss. Here are some medical conditions that can contribute to hair fall 

1. Thyroid diseases (Hypothyroidism and Hyperthyroidism): Thyroid hormones play a pivotal role in regulating the hair growth cycle. An underactive thyroid (hypothyroidism) or an overactive thyroid (hyperthyroidism) can disrupt this cycle and lead to hair loss. 

2. Alopecia Areata: This is an autoimmune condition in which the immune system attacks the hair follicles, leading to sudden hair loss in small, round patches on the scalp and other areas of the body.

3. Lupus: Systemic lupus erythematosus( SLE) is an autoimmune disease that can cause hair loss, along with other symptoms  similar as joint pain, skin rashes, and fatigue.

4. Iron Deficiency: Anemia Anemia occurs when there's a lack of red blood cells or hemoglobin in the blood. Iron deficiency anemia can lead to hair loss because iron is essential for hair growth.

5. Celiac Disease: Celiac disease is an autoimmune disorder triggered by the consumption of gluten. It can lead to nutrient deficiencies, including iron and zinc, which are important for hair health.  

6. Psoriasis: Psoriasis is a chronic skin condition that can affect the scalp and cause inflammation, which in turn can lead to hair loss.

7. Dermatitis and Scalp Infections: Various scalp conditions, such as fungal infections (e.g., ringworm) or seborrheic dermatitis, can cause inflammation and hair loss.

8. Hormonal Imbalances: (PCOS and Adrenal Disorders) Conditions like polycystic ovary syndrome (PCOS) and adrenal gland disorders can cause hormonal imbalances that contribute to hair loss. 

9. Autoimmune Diseases: Away from alopecia areata and lupus, other autoimmune conditions like Hashimoto's thyroiditis and Sjögren's pattern can lead to hair loss. 

10. Cancer and Chemotherapy: Some types of cancer and chemotherapy treatments can lead to temporary hair loss due to their effects on rapidly dividing cells, including hair follicles. 

11. Medication: Side Effects Certain medications, similar as anticoagulants, beta- blockers, and antidepressants, can have hair loss as a side effect. 

12. Chronic Illness or Surgery: Prolonged illnesses, major surgeries, and high fever can lead to temporary hair shedding as the body redirects resources away from non-essential functions like hair growth. 

However, it's important to consult a medical professional, similar as a dermatologist or primary care physician, If you suspect that a medical condition is causing your hair loss. They can diagnose the beginning condition and recommend applicable treatment options. Treating the medical condition may help address the hair loss issue, but it's important to have a comprehensive evaluation to determine the best course of action. 

Hair fall can be a symptom of various medical conditions and diseases. In some cases, addressing the underlying medical condition can lead to a reduction in hair loss. Here are some medical conditions that can contribute to hair fall

Hair fall medications and treatments:

Certainly, there are various medications and treatments available to address hair fall and promote hair growth. The choice of treatment depends on the underlying cause of your hair loss and your individual circumstances. It's important to consult a healthcare professional before starting any treatment to determine the most appropriate option for you. Here are some common specifics and treatments for hair fall  

1. Minoxidil: Minoxidil is an over-the-counter topical solution that's applied directly to the scalp. It's available in various strengths and formulations. Minoxidil can help promote hair growth, slow down hair loss, and increase hair follicle size. It's generally used for male and female pattern baldness.  

2. Finasteride: Finasteride is a prescription  drug primarily used for male pattern baldness. It works by inhibiting the production of dihydrotestosterone( DHT), a hormone that contributes to hair loss. Finasteride can slow down hair loss and promote hair regrowth, especially in the crown area of the scalp. 

3. Low- position Ray remedy (LLLT): LLLT devices, similar as laser combs or caps, use low- level lasers to stimulate hair follicles and improve hair growth. They're available for home use and may be used as an adjunct to other treatments.

4. Platelet- Rich Plasma (PRP) Therapy: PRP therapy involves drawing a small amount of your blood, processing it to concentrate the platelets, and then injecting the platelet-rich plasma into the scalp. PRP contains growth factors that can stimulate hair follicles and promote hair growth. 

5. Hair Transplant Surgery: Hair transplant procedures involve taking hair follicles from areas of the scalp with healthy hair growth (donor site) and transplanting them to areas with thinning or no hair (recipient site). This surgical option is effective for individuals with more advanced hair loss. 

6. Topical Corticosteroids: Topical corticosteroid creams or lotions can be prescribed to treat inflammatory conditions of the scalp that may contribute to hair loss, similar as alopecia areata or psoriasis. 

7. Anti-Androgen Medications: Medications that block the effects of androgens (male hormones) can be used to treat conditions like polycystic ovary syndrome (PCOS) and female pattern baldness

8. Hormone Replacement Therapy (HRT): Hormone replacement therapy may be recommended for women experiencing hair loss due to hormonal imbalances, such as menopause. Hormone replacement can help restore hormonal levels and potentially improve hair health.

9. Nutritive Supplements: If hair loss is associated with nutritive deficiencies, supplements containing essential nutrients like biotin, zinc, iron, and vitamins can be helpful. Still, it's important to consult a healthcare provider before starting any supplements.

10. life style Changes: Adopting a healthy lifestyle that includes a balanced diet, regular exercise, stress management, and good hair care practices can contribute to overall hair health.

Remember, results from treatments can vary, and it's essential to have realistic expectations. Consulting a healthcare provider, rather a dermatologist or a healthcare professional specialising in hair loss, is crucial to entering accurate diagnosis and individualised recommendations grounded on your specific condition and needs.

Food contains all the Necessary Minerals, Vitamins, amino acids, nutrients etc

It's challenging for any single food to contain all the essential nutrients in the necessary quantities, but a well-balanced diet that includes a variety of foods from different food groups can help ensure you get all the essential nutrients your body needs. Here are some examples of foods that are rich in various essential nutrients:

1. Leafy green vegetables: Spinach, kale, Swiss chard, and other leafy greens are rich in vitamins A, C, K, and folate (a form of vitamin B9), as well as minerals like calcium and magnesium.
2. Fish: Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, vitamin D, and protein. They also contain minerals like calcium and iron.
3. Nuts and seeds: Almonds, walnuts, flaxseeds, chia seeds, and hemp seeds are rich in healthy fats, protein, fiber, and various vitamins and minerals including vitamin E, magnesium, and zinc.
4. Whole grains: Foods like quinoa, brown rice, oats, and whole wheat bread provide complex carbohydrates, fiber, and essential B vitamins like thiamine, riboflavin, niacin, and folate.
5. Legumes: Beans, lentils, chickpeas, and other legumes are excellent sources of plant-based protein, fiber, iron, zinc, and various B vitamins.
6. Dairy products: Milk, yogurt, and cheese are rich in calcium, protein, vitamin D, vitamin B12, and other essential nutrients.
7. Fruits: Berries, citrus fruits, bananas, apples, and other fruits provide vitamins A, C, and K, as well as potassium, fiber, and various antioxidants.
8. Lean meats and poultry: Chicken, turkey, lean beef, and pork provide high-quality protein, iron, zinc, and B vitamins.

Including a variety of these foods in your diet can help ensure you're getting a wide range of essential nutrients. It's also important to pay attention to portion sizes and to consume foods in moderation as part of a balanced diet.

Necessary Minerals, Vitamins, amino acids, nutrients etc required for human body per day

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:

1. 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.

1. 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)

1. 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.

1. 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.

Vitamins and Minerals

Vitamins and Minerals

Vitamins and minerals are essential substances that our bodies need to develop and function normally. The known vitamins include A, C, D, E, and K, and the B vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxal (B6), cobalamin (B12), biotin, and folate/folic acid. A number of minerals are essential for health: calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, sulfur, cobalt, copper, fluoride, manganese, and selenium. The Dietary Guidelines for Americans 2015-2020 recommends that people should aim to meet their nutrient requirements through a healthy eating pattern that includes nutrient-dense forms of foods.

Multivitamin/Multimineral Supplements

Multivitamins/multiminerals (MVMs) are the most frequently used dietary supplements, with close to half of American adults taking them. MVMs cannot take the place of eating a variety of foods that are important to a healthy diet. Foods provide more than vitamins and minerals. Many foods also have fiber and other substances that can provide health benefits. However, some people who don’t get enough vitamins and minerals from food alone, or who have certain medical conditions, might benefit from taking one or more of these nutrients found in single-nutrient supplements or in MVMs. However, evidence to support their use for overall health or disease prevention in the general population remains limited.

• Most individuals can get all of the necessary vitamins and minerals through a healthy eating pattern of nutrient-dense foods. The Dietary Guidelines for Americans 2015-2020 provides recommendations for specific populations, including women who are or may become pregnant, women who breastfeed, and people ages 50 and over.
• Taking an MVM increases overall nutrient intake and helps some people get the recommended amounts of vitamins and minerals when they can’t or don’t get them from food alone. But taking an MVM can also raise the chances of getting too much of some nutrients, like iron, vitamin A, zinc, niacin, and folate/folic acid, especially when a person takes more than a basic, once-daily product that provides one hundred percent of the Daily Value (DV) of nutrients.
• The Age-Related Eye Disease Study (AREDS), which was led by NIH’s National Eye Institute and concluded in 2001, showed that daily high doses of vitamins C and E, beta-carotene, and the minerals zinc and copper—called the AREDS formulation—can help slow the progression to advanced age-related macular degeneration (AMD), a blinding eye disease.
• Data from the later AREDS2 study showed that removing beta-carotene from the AREDS formulation didn’t lessen its protective effect against developing advanced AMD. AREDS2 also showed that neither omega-3 fatty acids nor lutein/zeaxanthin, when added to the original AREDS formulation, affected the need for cataract surgery.
• There’s no standard or regulatory definition for MVMs, or any dietary supplement, as to what nutrients they must contain or at what levels. Manufacturers choose which vitamins, minerals, and other ingredients, as well as their amounts, to include in their products. Simply stated, dietary supplements aren’t required to be standardized in the United States. However, they are required to bear a Supplement Facts label and ingredient list describing what’s in the product.
• Read the Supplement Facts label to identify MVMs in your supplement product. Be sure to check the percent daily value (%DV) to see what proportion of your daily allotment you’re getting.
• People with healthier diets and lifestyles are more likely to take dietary supplements, making it hard to identify any benefits from their use. There’s no convincing evidence that MVMs help prevent chronic disease.

Safety

• Taking a daily dose of a basic MVM is unlikely to pose a health risk for most people. However, if you consume fortified foods and beverages (such as cereals or drinks with added vitamins and minerals) along with dietary supplements, you should make sure that your total intake of vitamins and minerals is not more than the safe upper limits for any nutrients. Read the Nutrition Facts label on packaged foods or the Supplement Facts label of MVMs to see if the level far exceeds 100% DV. For more information on safe upper levels of nutrients, visit the NIH Office of Dietary Supplements at: ods.od.nih.gov/factsheets/list-all/.
• Smokers, and possibly former smokers, should avoid MVM products that provide more than 100%DV for vitamin A (either as preformed retinol or beta-carotene or some combination of the two) because two studies have linked high supplemental doses of these nutrients with an increased risk of lung cancer in smokers.
• Taking excess amounts of vitamin A (preformed retinol form, not as beta-carotene) during pregnancy has been shown to increase the risk of birth defects.
• Except in cases of iron deficiency or inadequacy, or unless a physician recommends otherwise, adult males and postmenopausal women should avoid using iron supplements or MVMs containing more than their Recommended Daily Allowance for iron (8 mg/day). Iron supplements may be recommended for women of childbearing age, pregnant women, preterm infants, older infants, and teenage girls because they are at greater risk of developing deficiency. Yet, iron supplements are a leading cause of poisoning in young children, so parents and guardians should keep iron-containing supplements out of the reach of children.
• MVMs providing nutrients at or up to 100% DV do not typically interact with medications. However, if you take a blood thinner, such as warfarin (Coumadin® and other brand names), talk to your health care provider before taking any MVM or dietary supplement that contains vitamin K (this vitamin lowers the medicine’s effectiveness, and doctors base the medicine’s dose partly on the overall amount of vitamin K a person usually consumes in foods and supplements).

Daily Nutrition intake

Daily reference intake of adults:

• Energy: 8,400kJ/2,000kcal
• Total fat: less than 70g
• Saturates: less than 20g
• Carbohydrate: at least 260g
• Total sugars: 90g
• Protein: 50g
• Salt: less than 6g

The reference intake for total sugars includes sugars from milk and fruit, as well as added sugar.  

See How much sugar is good for me? to learn more about added sugar and the sugar in milk and fruit. 

Reference intakes aren't meant to be targets. They just give you a rough idea of how much energy you should be eating each day, and how much fat, sugar, salt and so on.

Unless the label says otherwise, reference intakes are based on an average-sized woman doing an average amount of physical activity.

This is to reduce the risk of people with lower energy requirements eating too much, and to make sure information on labels is clear and consistent.

How can I tell if a food is high in fat, saturated fat, sugars or salt?

There are guidelines to tell you if a food is high in fat, saturated fat ("saturates"), sugars or salt, or not:

Fat

High in fat: more than 17.5g of fat per 100g 

Low in fat: 3g of fat or less per 100g

Saturated fat (saturates)

High in saturates: more than 5g of saturates per 100g 

Low in saturates: 1.5g of saturates or less per 100g 

Sugars

High in sugars: more than 22.5g of total sugars per 100g 

Low in sugars: 5g of total sugars or less per 100g

Salt

High in salt: more than 1.5g of salt per 100g 

Low in salt: 0.3g of salt or less per 100g