The Recommended Daily Allowance (RDA) is an important term in both nutrition and dietary. One thing to bear in mind is the fact that the body requires certain proportion of key elements. This means that the body as a unit is specific about the concentration of dietary elements that it needs to function. RDA has been used in the field of diets and nutrition to determine the amount of food elements that should be consumed in order to enhance a healthy living. Looking at the classes of vitamins and minerals that constitute a 100 percent RDA, health specialists have indicated that it is important for people to be vigilant because a reduction or overconsumption of these kinds of minerals can have adverse effects to the body.
Some of the vitamins that contain 100 percent RDA include Vitamin A, Vitamin D, Vitamin E, and Vitamin K. These our vitamins so essential to the body such that there reduction in the body often leads to deficiency diseases for example the lack of Vitamin D is associated to a deficiency disease known as Rickets(Zoumbaris, 2009, p.44). Patients suffering of rickets suffer from weak bones because Vitamin D is used in making sure that the bone structure of the human body has strong cartridge and resilience to pressure. It is worth noting that vitamins do not have to necessarily be consumed in its natural solute forms.
Today’s technology has allowed people to be able to take vitamins in water soluble forms. For example there are a number of water soluble 100 percent RDA vitamins that have over the years have been recommended by health specialists. These water soluble vitamins include ascorbic acid, Niacin, Thiamine, Riboflavin, Vitamin B12, Vitamin B6, and Folacin (Kaufman, 1990, p.47). Some of the foods that would increase ascorbic acid would include fruits, and green vegetable such as kale. Vitamin D is obtained directly from the sun. It is worth noting that the intake of these water soluble vitamins can have different effects to the bodies of different people the amount of intake is highly independent on age. The lesser the age of the individual, the lower the amount of intake that is prescribed for these water soluble vitamins. In addition, it is worth noting that there are also minerals that have 100 percent RDA. Some of these minerals includes phosphorous. Some of the food that are believed to contain includes vegetables and root tubers. Other minerals include iodine, iron, selenium, fluoride, zinc, and magnesium. These minerals are found in food like meat, mineral water, and green vegetables. One of the things that is important to note is the fact that some of these minerals just like vitamins can be found in water soluble formulas which increase their rate of palatability.
These food, mineral and vitamins, are important for better health. These foods are essential to the body such that the body cannot effectively function without the presence of these foods in the body. Key physiological processes within the body are dependent on these foods and elements. For example Iron is important in the process of body clotting. Vitamin K is also involved in the same process of making sure that enzymes effectively play their role. Therefore, in vitamins are in some incidences catalysts which speed up physiological body processes within the body. In addition is important to note that vitamins and minerals with a 100 percent RDA are necessary in boosting the immune system of the body. This means that the creation of more white blood cells and the strengthening of the bone marrow require the intake of minerals into the body.
One the ways that one can incorporate food with 100 percent RDA vitamins and minerals is through the consumption of foods that contain these elements. However, one thing that is worth noting is that the conventional way of food consumption involves the preparation of foods and consuming it. This approach to dietetics can be in some incidences difficult to ascertain whether the amount being consumed is more or less that the RDA. In order to help minimize this problem, the use of already prepared mixtures. This readymade mixture minimizes the likelihood of individuals exceeding the required amounts of these food elements. Though water soluble minerals and vitamins play a vital role in the body, it is important to note in making dietary decisions it worth to account of the costs involved. In most cases the availability of natural food is usually less expensive compared to the purchase of water soluble minerals or vitamins. Therefore, looking at feeding habits from an economic point of view is more realistic to consume natural foods. Some of the ways that one can incorporate minerals and vitamins into one’s diet includes through the consumption of natural foods that are believed to contain the required proportions of nutrients which conform to the RDA index. In this case I consumed 20 grams of fiber a day. This level of consumption was below the required minimum of approximately 85 grams. One of the ways that could be used to realistically increase the level of fiber in the body is through the consumption of foods that are believed to contain fiber elements. The addition of fiber rich foods in the salad bars and the deserts that are consumed on a daily basis is one great of increasing the level of fiber that is consumed by the body.
There is a difference that exists between soluble fiber and soluble fiber. Soluble fibers are those that can easily dissolve in water solutions. These kinds of fibers can easily mix with aqueous solutions in the body system. This means that soluble fibers have high adsorption levels because they can get to the blood stream at a faster rate. On the other hand, insoluble fibers do not dissolve in water solution. Instead of dissolving in water, insoluble fibers are able to dissolve in fat (Spiller, 2006, p.39).
The consumption of fruits is an important practice for better health. One of the key things to note is that different fruits have different levels of elements. This means that it is important to make sure that one consumes diverse types of fruits in a day in order to make sure that they benefit from the diverse elements and minerals that are found in different types of fruits. In my case, I consume more than 3 types of fruits as day. In addition, the diversity of the type of grains consumed is important. This is because various grains contain different food elements. For example in my case I consume a minimum of three types of grains in a day. Some of the grains that I consume include corn which is rich in starch, bean grains which are rich in amino acids, and cow peas which contain vitamins. This means that the diversity of grains consumed aids in the creation of a balanced diet. Some of the reasons that make it hard for fruits to be included within a given diet are because of their taste. In some cases some fruits are expensive to purchase taking into consideration budgetary constraints that are evident in today’s economy. Other things include the fact that some vegetable requires a lot of preparations before they can actually be consumed. Vitamins, minerals, and in some case water that is found in fruits makes them nutritious than most foods. Vitamins and minerals help boost the immunity of the body against diseases.
One the things that I have learned about my eating habits are that I am principled. This helps me to be disciplined in terms of the kind of diet that I consume. The overall observation from my eating habit is that I have met most of the targets that I have set. However, there are areas that require a little more work and care. This includes increasing the level of fiber that I consume. As a result of this exercise I give more attention to the nutrient content of the foods that I am consuming and make sure that I do not consume food merely because of its taste but because of its nutritional value.
Kaufman, N. B., & Beck, P. (1990). Vitamins & minerals (Rev. ed.). Fargo, ND: NDSU Extension Service, North Dakota State University.
Spiller, G. A., & Amen, R. J. (2006). Fiber in human nutrition. New York: Plenum Press.
Zoumbaris, S. K. (2009). Nutrition. Santa Barbara, Calif.: Greenwood Press/ABC-CLIO.