Nutrition Facts - Some Vital Information

Usually with nutrition facts the necessary daily percentage of calories, vitamins and minerals is meant. Do you get that by all means, this necessary daily percentage stands upon individual difference of human body? A full-grown man and neonate are unequal in want of daily nutrition facts. As a general rule an essential daily dose estimate according to the age, growth, weight and time of year or a country of living. It is attributed to the fact that vitamin and other nutrition facts requirement occasionally depend on the climate, thus northland people are in want of large dose of vitamin D than southerners.

As well the nutrition facts requirement is different for babyhood (they need an ample quantity of calcareous spar, vitamin D and vitamin C), teenagers (are in want of more calories than an adult person), and pregnant women (feel the need of folic acid). So not only age but other requirements should be taken into account.

For a common grown up person (not pregnant women) the calculation should be made in accord with a body mass index (BMI) and lifestyle (sedentary, somewhat active, active, very active lifestyle).

Let us consider a common case, a 30 year old woman, 160 -165 cm tall, with a current weight of 52 – 60 kg, who leads a somewhat active lifestyle (an average townswoman).

BMI is a standardized ratio of weight to height, and is often used as a general indicator of health. The "normal" BMI for an adult woman the indicated height is 18.5to 24.9. This signifies that a healthy weight range is variable from 47 to 64 kg. Bring to notice, BMI does not take body composition into account. A weight above this range could be considered as healthy if your percentage body fat is less than average. But, keep in mind an asthenic weights less than a normosthenic, and a normosthenic in its turn weights less than a hypersthenic person. Here we deal with bony mass of the body.

Important! Precise definition of the calories you need can only be accomplished by individual physiological testing.

Recommended daily needs:
Vitamin A (after 20 years) – 700 mg\day;
Vitamin C - 75.0 mg;
Vitamin D - 0,01mg;
Vitamin Е - 15 mg;
Vitamin K - 90 mcg;
Vitamin B6 - 1.3 mg;
Vitamin B12 – 2.4 mcg;
Folate - 400 mcg;
Thiamin - 1.1 mg;
Riboflavin - 1.1 mg;
Niacin - 14 mg;
Pantothenic Acid – 5 mg;
Biotin - 30 mcg;
Magnesium – 310 mg;
Manganese1.8 – mg;
Molybdenum - 45 mcg;
Phosphorus - 700 mg;
Selenium - 55 mcg;
Choline – 425 mg;
Calcium - 1000 mg;
Chromium – 25 mcg;
Copper - 0.9 mg;
Flouride - 3 mg;
Iodine - 150 mcg;
Iron – 18 mg;
Total Carbohydrate – 130 g;
Dietary Fiber - 25g;
Linoleic Acid - 12000 mg;
Alpha-Linoleic Acid – 1100 mg;
Protein – 40g;
Zinc – 8 mg.