Daily Nutrients Checklist

A lot of us go day to day feeling stressed out, lethargic, anxious, and wiped out because our bodies are not getting enough of the nutrients it needs! Take a look at the following checklist I made Inspired by the USDA (United States Department of Agriculture. Try to get your nutrients through actual food rather than taking vitamins/supplements! (Eat the following foods everyday to make sure you get enough of what you need.

Daily Food Checklist:

1,136 milligrams of calcium each day: 5.68 ounces of cheese or 3.89 cups of spinach
4,044 milligrams of potassium daily: 9.58 bananas or 6.63 white potatoes
380 milligrams of magnesium each day: 4.87 oz of almonds
30 micrograms of Biotin each day: 15 avocados
550 milligrams of choline for men but 425 milligrams for women : 14.47 cups of milk or 8.87 cups of Brussel Sprouts. For women: 11.18 cups of milk for women and 6.85 cups of brussell spouts.
600 International Units (IU) of vitamin D each day: 400 oz salmon
11 milligrams of zinc for men and 8 milligrams for woman: 6.11 cups of milk for men. 4.44 cups women
120 Micrograms of Vitamin K for Men and 90 Micrograms of Vitamin K for women: 0.55 of broccoli for men and .41 cups for females
15 Milligrams of Vitamin E: 7.89 tablespoons of olive oil.
90 milligrams of Vitamin C for men and 75 milligrams for women: 1.06 cups of strawberries for men;
.88 cups of strawberries for women
2.4 micrograms of Vitamin B12: 4.8 ounces of Brie Cheese
1.3 milligrams of Vitamin B6: 1.3 ounces of hazelnuts
900 micrograms of Vitamin A for men and 700 micrograms for women: 11.39 mangoes for men and 8.86 mangoes for females
Vitamin B1: Men = 1.2 milligrams; Women = 1.1 milligrams: 6.3 ounces of pecan for men; 5.79 ounces of pecan for women
Salt: : 500 milligrams of sodium; 750 milligrams of chloride.
Selenium: 55 micrograms of selenium: 1.45 cups of enriched noodles
1.3 milligrams of B2 for men and 1.1 milligrams for women: 5.65 ounces of almonds for men and 6.09 ounces for women
700 milligrams of phosphorus: 534 ounces of cheese.
5 milligrams of Vitamin B5: 2.51 avocados
15 milligrams of B3 for men and 14 milligrams for woman: 4.21 ounces of peanuts for men and 3.86 ounces of peanuts for women
45 micrograms of molybdenum: .35 cup of black beans
2.3 milligrams of manganese for men and 1.8 milligrams of manganese for women: 1.80 ounces of pecans for men and 1.41 ounces of pecans for women. Do not take more than 11 milligrams!!
8 milligrams of iron for men and 18 milligrams of iron for women- 4.23 ounces of cashews for men and 9.52 ounces of cashews for women
150 micrograms of Iodine: 2.5 potatoes
400 micrograms of Folic Acid: 4.82 cups of orange juice.
900 micrograms of Copper: 1.43 ounces of nuts
Chromium: Men = 35 mcg; Women = 25 mcg: 1.59 cups of broccoli for men and 1.14 cups for women
OMEGA 3 and OMEGA 6- sadly, my sources do not list the amount of omega 3 and omega 6 you need, but don’t forget those.
For OMEGA 3, consume fish!
FOR OMEGA 6, consume sunflower oil.

Check out the informative and very helpful sites below for more info!

Sources:

familydoctor.org editorial staff. “Vitamins and Minerals: How to Get What You Need.” familydoctor.org. American Academy of Family Physicians, April 2017. Web. 5 December 2017. Retrieved from https://familydoctor.org/vitamins-and-minerals-how-to-get-what-you-need/

Milan, Emily. “The Ultimate Guide to Vitamins and Minerals.” Greatist.com , Greatist, 10 August 2013. Web. 5 December 2017. Retrieved from https://greatist.com/health/ultimate-guide-vitamins-and-minerals

Kresser, Chris. “How too much omega-6 and not enough omega-3 is making us sick.” ChrisKresser.com, 8 May 2010. Web. 7 December 2017. Retrieved from https://chriskresser.com/how-too-much-omega-6-and-not-enough-omega-3-is-making-us-sick/


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