Why You Need to Understand the Importance of Recommended Daily Allowance
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I am sure you have heard the phrase Recommended Daily Allowance or RDA. Maybe you have seen this if you have checked out a food label. Many people have no clue what the recommended daily allowance is or why it is important. Well, when it comes to your health and nutrition, understanding recommended daily allowances and implementing them into your diet is a must to maximize your bodily systems and improve your overall health.
Remember, when it comes to your nutritional health, Knowledge is Power!
Genesis 9:3 Every living creature will be food for you; as I gave the green plants, I have given you everything.
Just because we have a plethora of options and uncountable methods of preparation does not mean we need to eat everything we come across. Your body only needs so much. This goes for both volume, calories and all the vitamins and minerals we consume. But what are all of the vitamins and minerals and how do they affect our body? What are the recommended daily allowances and how can I ensure I am getting these? What happens if I don’t take in what is recommended and heaven forbid, what if I take in too much? Will this cause me harm?
We are going to touch on these questions and more so keep reading!
Recommended Daily Allowance (RDA): average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy people.
Food and Nurtition Board of the Institute of Medicine
Everything we put in our bodies should have a positive purpose!
We should all be mindful of what we consume. However, various practices and new science have allowed us to significantly change the natural foods we are provided for consumption. Sometimes this is good, such as allowing longer shelf life. However, more likely than not, this is showing to be harmful to our bodies. The shear amount of preservatives we consume is mind blowing.
The very best foods to consume are in their natural state or minimally processed.
Processing of foods changes their chemical make-up and can take away nutrients they once held. The very best foods to consume are in their natural state or minimally processed.
Different foods, whether meats, grains, fruits or vegetables, have some form of nutrients in them. Different nutrients play a various roles in how the body functions from improving health to cell production. Not all nutrients hold the same value but you have likely heard of many of them. The following chart lists the most commonly discussed vitamins as well as their bodily uses and 3 of the best dietary sources for consumption.
Vitamins Bodily Uses Top 3 Sources
| Vitamin A | involved in immune function, vision, reproduction, and communication between cells | Sweet Potatoes, Spinach Carrots |
| Vitamin C | Immune function, helps with wound healing, absorption of iron, protein metabolism | Sweet red pepper Orange (fruit or juice) Grapefruit |
| Vitamin D | Help body absorb Calcium, bone growth, decreases risk of muscle spasms and cramping, decreases inflammation, improves glucose metabolism, cell growth, immune function, decrease osteoporosis (brittle bones) | Cod Liver Oil (Trout, Salmon) Mushrooms Milk 2% |
| Vitamin E | Acts as an antioxidant, improves immune function, vision and reproduction, involved in metabolic processes and helps prevent harmful blood clots | Wheat germ oil, sunflower seeds, almonds |
| Vitamin K | Mainly involved in hemostasis or blood clotting (the necessary kind), bone metabolism | Leafy Green Vegetables such as spinach, collards, broccoli, kale |
| Vitamin B6 | Assists in enzyme reactions that are involved in breaking down of substances in the body, brain development and immune function | Fish, starchy vegetables (potatoes) and non-citrus fruits |
| Vitamin B12 | Making of DNA, nerve and blood cell health, and prevention of anemia | Beef liver, clams, bluefish tuna |
| B9 Folate | Making of DNA and cell division (Super important for fetal growth/development) | Beef Liver, spinach, black eye peas |
| B7 Biotin | Turning carbohydrates, fats and proteins into energy | Beef liver, whole egg, salmon |
| B5 Pantothenic Acid | Turning food to energy and breaking down of fats in food | Boiled beef liver, shitake mushrooms, breakfast cereals |
| B3 Niacin | Turning food to energy, development and function of cells | Beef liver, chicken and turkey breasts and marinara sauce |
| B2 Riboflavin | Growth and development as well as function of cells, helps turn food into energy | Beef liver, fortified breakfast cereals, instant oats |
| B1 Thiamine | Turning food to energy, cell growth, development and function | Enriched white rice, breakfast cereals and enriched egg noodles |
| Iron | Carry oxygen all over the body, make hormones, growth and development | lean red meat, seafood, fortified cereals and bread |
| Zinc | Immunity, metabolism, wound healing, taste and smell | Chicken, red meats, fortified cereals |
Nutrients do not all come naturally in the foods listed in the chart above. In fact, nutrients are often added to foods. There are 3 ways to get vitamins and minerals:
- Endogenously (naturally found in foods): Remember preparation of the foods changes the amount they provide. Simply juicing a piece of fruit significantly changes the amount of vitamins they have.
- Exogenously (added to food): This is where food is fortified or modified to add specific vitamins such as most breakfast cereals.
- Supplemental: consuming non-natural product such as a multivitamin or supplement
All 3 ways can be appropriate to ensure you are getting enough of what your body needs, but keep in mind that not all supplements are created equal. You need to do your research and find a reputable company that makes supplements before using as they are not regulated by the Food and Drug Administration. Some studies have shown that the product does not match the label.
How much of each vitamin and mineral do you need?
The answer to this can be complicated because it depends on your gender and age as well as whether you are pregnant or lactating. The best source to look up your own specific needs would be:
https://www.nal.usda.gov/sites/default/files/fnic_uploads/recommended_intakes_individuals.pdf
Here the nutrients are broken down into age/gender as well as those that are pregnant or lactating.
Vitamin Deficiencies
Deficiencies of various nutrients can each cause different symptoms
If you have a limited diet such as vegetarian or vegan or restrict any of the basic food groups and are having concerning symptoms, talk to your healthcare provider to see if you need to have your vitamin levels checked.
Common symptoms of vitamin deficiencies include, but are by all means not limited to:
- changes in skin, hair, and nails (hair loss or brittling, skin patches or flaking, dandruff)
- ulcers or cracks on the corners of your mouth
- Rashes
- Abnormal jerking of legs or not able to relax leg muscles at night
- vision changes
It is not feasible or necessary to check your vitamin levels for no apparent reason.
Unless you have remarkable symptoms causing you to not live your best life, you do not need to have your levels checked. However, your healthcare provider may want to check various levels if you present with symptoms that are not attributed to other identifiable causes.
Over Consumption of Vitamins
Tell your healthcare provider all of the supplements you take along with your medications
Yes, you can have too much of a good thing and vitamins and minerals are not an exception. Our bodies are made to excrete overly consumed nutrients, however our systems can get overwhelmed. Or, if you have an illness that causes one or more of your systems to not work properly, you can have high levels of certain nutrients in your body. Depending on what nutrient is excessive, you may or may not show symptoms. These vary by nutrient, level and your body’s response so see your health care provider immediately if you think you may have abnormal buildup of certain vitamins or minerals.
If you think you or anyone else may have accidently consumed too much of any vitamin, mineral or any harmful substance, call 911 or poison control (1-800-222-1222) immediately!
Don’t let this information overwhelm you. As you will see in Understanding Food Labels, this information is spelled out for you on foods you buy at the store. However, understanding that all foods are not created equal will help you be more conscious of the foods you eat.
Please share in the comments any stories you have regarding vitamin deficiencies or excesses.
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