Nutrients

Supporting our nutritional health starts with simple changes in what we eat. Check out these foods based on the nutrients discussed and pick out one or two to try. I hope you find it rich in both flavor and health benefits!

Calcium

Amount: 1,000 mg/day (ages 19-50) - max. 2,500 mg/day

Foods

- Milk

- Fortified nondairy alternatives (ex: soy milk)

- Almond milk

- Yogurt

- Hard cheese

- Enriched cereals

- Kale

Vitamin D

Amount: 15 micrograms/day (ages 19-70) - max. 100 micrograms/day

Foods

- Fish liver oils

- Fatty fish

- Fortified milk products

- Fortified cereals

Magnesium

Amount: 310 mg/day (women age 19-30: 310 unless pregnant/breastfeeding) - max. 350 mg/day in supplements

Foods

- Green leafy vegetables

- Nuts

- Dairy

- Soybeans

- Potatoes

- Whole wheat 

- Quinoa

Fiber

Amount: 25 g/day (women ages 19-50)

Foods

- Plant foods:

- Oatmeal

- Lentils

- Peas

- Beans

- Fruits

- Vegetables

Iron

Amount: 18 mg/day (women age 19-50) - max. 45 mg/day

Foods

- Fortified cereals

- Beans

- Lentils 

- Beef

- Turkey (dark meat)

- Soybeans

- Spinach

Vitamin C

Amount: 75 mg/day (women 19-70) - max. 2,000 mg/day

Foods

- Oranges and other citrus fruits

- Red and green peppers

- Kiwi

- Strawberries

- Broccoli

- Tomatoes

Works Cited

Griffin, R. M. (2023, September 6). Vitamins and Minerals: Health Benefits and Food Sources. WebMD. https://www.webmd.com/food-recipes/vitamins-and-minerals-good-food-sources