Food nutrition requirements and dietary guidelines

Why at all, do we need a nutritious food?

…Our body needs energy for three basic functions.

Firstly, to keep cellular metabolism and organ function in homeostasis, which is known as basic metabolic function (BMR). We all need energy first to keep our fundamental physiologic functions like heat production, blood circulation, respiration, digestive function, etc.

Secondly, to work, that is energy spent during physical activity.

And thirdly, some extra reserves to offbeat emergency situations like fasting, sickness, etc. Our body gets this energy through food that is proportionately balanced in all nutritional principles.American food and nutrition board recommends recommended daily allowance or RDA as appropriate nutrition scale according to the etimated average nutrition requirements of different groups based on age, sex, workstyle etc. This Recommended Daily Allowances (RDA) is levels of intake of essential nutrients, based upon scientific knowledge adequate to meet the known nutrient needs of all healthy persons.

United States department of Health and Human services has recommended the following food nutrition and dietary guidelines.
Food nutrition and dietary guidelines for healthy young adult

  1. Limit the intake of saturated fat, cholesterol, added sugars, salt, and alcohol.
  2. Balance calories from food and beverages for calories expended.
  3. Engage in regular physical activity for at least 30-60 minutes, five days a week.
  4. Consume upto nine servings and more varieties of fresh fruits and vegetables per day.
  5. Consume at least half of the daily grains as whole grains.
  6. Consume three cups per day of low fat-milk or milk products.
  7. Consume less than 10% of calories as saturated fat, less than 300 mg/day of cholesterol, and as little trans-fatty acids as possible.
  8. Consume plenty of fruits, vegetables, and whole grains that are rich in fiber.
  9. Use little added sugars or sweeteners.
  10. Restrict sodium to less than 2300 mg per day.
  11. Use alcohol sensibly and in moderation.
  12. Prepare food safely.From

Vitamins That Men Over 40 Should Take

Whether a man over 40 wants to lower his risk of developing certain age-related diseases or he still plans to have children, he must focus on getting enough amounts of certain vitamins. Vitamin D is essential for the health of the bones, while vitamin B12 helps the central nervous system of a man stay healthy. In theory, one should get all required vitamins from his food and not depend too much on any vitamin supplements.

Men over 40 have to get adequate amounts of vitamins to maintain optimal health. The body needs them for proper functioning of all body systems. But some vitamins are particularly important.

Antioxidants (vitamins E and C)

Antioxidants can help slow down the aging process, make the body cells healthy and boost the ability of the body to fight free radicals causing premature aging and disease. Also, it’s believed that vitamins C and E along with zinc and beta-carotene may help slow or even prevent the development of age-related degradation of muscles. As for vitamin E alone, it’s said to have a potential in preventing Alzheimer’s disease.

The best way to get the required amount of these vitamins is to eat at least 5 servings of vegetables and fruits rich in vitamins C and E – peanuts, whole grains, nuts, spinach, kale, broccoli, oranges, peas, cantaloupes and vegetable oils. The daily intake of vitamin C should be 90 mg, as for vitamin E, it’s 15 mg.

Vitamin D

Men who are over 40 especially need vitamin D. It’s hard to get this vitamin from food, it’s mainly synthesized in the skin from sun exposure, but this ability of the human body reduces with age. Vitamin D is essential for the bones as it helps the body absorb calcium in them. If a man gets not enough vitamin D from his diet (fatty fish, fortified mil and cereals, fish liver oils) and from the sunlight, it may cause reduced bone density, osteoporosis, tooth decay and brittle nails. Besides, vitamin D deficiency in males is associated with nervous system and heart disorders – tachycardia, arrhythmias, sudden blood pressure changes, irritability, excessive sleepiness, apathy, etc.

Nutritionists recommend getting vitamin D from supplements as it’s one of those vitamins that males are unlikely to meet their needs for through their diet alone, especially in winter. A man over 40 needs at least 15 mcg (600 UI) of vitamin D per day.

Vitamin B12

Vitamin B12 can be found in such foods as eggs, milk, fortified cereals, fish, meat and poultry. However, human body tends to get less of this vitamin with age. Some studies show that as people grow old, the production of stomach acid reduces. It is stomach acid that promotes the efficient absorption of vitamin B12, as before making use of this vitamin the body should separate it from the protein it’s contained in.

This vitamin helps maintain the health of the central nervous system. Low vitamin B12 levels are associated with decrease in cognitive and memory functions as well as other neurologic abnormalities.

A male who is over 40 needs 2.4 mcg of vitamin B12 every day.


Food should always be the first source from which one gets all required vitamins. Nutritionists state that a well-balanced diet is able to provide a person with all nutrients he needs. IdeallyFree Articles, any vitamin supplements for men over 40 should be administered by a health professional only. They should be chosen taking into account the age and chronic diseases of a person.

Vitamins In Foods

There are many different vitamins in food. Vitamins are essential to life, but most of us do not get the amount of vitamins we need in our every day diet. Certain foods are high not only in one vitamin, but many. Let us take Broccoli, for example.

Broccoli is probably one of the most nutritional foods on the face of the planet, yet many people dislike this green vegetable. Broccoli is high in most of the B vitamins and is both an antioxidant as well as an energy booster. Consumption of certain vitamins in food, such as broccoli, have been found to stave off cancer and even fight the disease. In addition to fighting off cancer and other illnesses, vitamins in food such as broccoli can alleviate depression, help with anxiety and can improve cardiovascular health.

Oranges are high in Vitamin C. Vitamins in food that protect us from colds and boost our immune system can be found in those foods high in vitamin C. In addition to oranges, most citrus fruits contain high quantities of Vitamin C as do strawberries, cherries, pineapple and tomatoes. Vegetables that are also high in vitamin C include broccoli, asparagus, potatoes and cauliflower. Melons and cabbage are also found to have substantial amounts of this valuable vitamin.

Vitamins in food are the most natural way to take the essential nutrients that we need to sustain good health. Most of us, however, do not get the amount of vegetables and other foods that are high in certain vitamins on a daily basis. For this reason, many people choose to take vitamin supplements to make up for any deficiencies they are experiencing by not consuming vitamins in food.

Remember when your mother told you to drink your milk so you could get strong bones and teeth? She was not lying. Milk is high in vitamin D that promotes strong bones and teeth. While children need this essential vitamin to grow, older people can also benefit from vitamin D as it is shown to stave off the effects of osteoporosis. Other foods that are also high in vitamin D include fish liver oils, egg yolks, shrimp and fish.

Another one of the many vitamins in food is Vitamin E, which is also a powerful antioxidant. In addition to preventing cancer and actually making cancer treatments more effective, Vitamin E can reduce damage to lungs caused by smoking. It protects the body from toxic chemicals. Vitamins in foods containing the E vitamin include most oils, peanuts, pecans, walnuts, peanut butter and soy beans.

Vitamins in foods that help your eyesight include Vitamin A that can be found in carrots. It is not an old wives tale that eating carrots helps your eyesight. Carrots contain Vitamin A that is actually shown to protect against night blindness and can even reverse cornea damage. While eating carrots does not guarantee having 20/20 vision, other benefits of eating carrots containing vitamin A include protection against cancer as well as the common cold and flu. Vitamin A is also known to combat certain infections and aid in the care of skin disorders.

Other foods that are high in vitamin A include liver, parsley, mint, spinach, carrots, dairy products, greens, cherries, sweet potatoes, greens, peaches, cantaloupe, apricots, squash and our old friend, broccoli.

Vitamins in foods such as fish can help control cholesterol and improve memory. Many people are taking fish oil supplements to stave off diseases such as Alzheimers disease and improve their concentration. People call fish brain food because the vitamins in food such as fish are proven to help with concentration and memory.

Liver is not one of the most favorite substances people can eat and many shy away from this food. But liver contains iron. Iron is essential for stamina, although you do not want to get too much iron in your blood. Women who are pregnant or those with anemia, however, can benefit greatly from this food.

Vitamins in food come in many different varieties. In order to make certain that you are getting the proper amount of vitamins in food you should eat seven different fruits and vegetables each day, drink orange juice and consume milk or dairy products and make sure you get whole grains as well as protein in your diet. To many people, this seems as if it is a daunting task. This is why so many people prefer to take vitamin supplements.

While vitamin supplements are an excellent way to get your daily requirements of certain vitamins, vitamins in food is one way to be sure that you are keeping your body healthy. If nothing else, at least try to consume broccoli as much as you can, in addition to taking your multivitamins. Of all the vitamins in food, broccoli contains the most beneficial supplements.