Selenium: 1 Piece Salmon (145g) A Day

Selenium

Do you know that eating just 1 piece of salmon (145g) a day fully covers your daily selenium need (based on adult's need)?

Recommended daily intake: 55mcg

• 15mcg (0-6 months old)
• 20mcg (7-12 months old)
• 20mcg (1-3 years old)
• 30mcg (4-8 years old)
• 40mcg (9-13 years old)
• 55mcg (14-18 years old)
• 55mcg for adults (19 years & above)
• 60mcg for pregnant women
• 70mcg for breast-feeding women

Functions:

Proper functioning of thyroid gland, protect cells against free radical.

References:

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=95
https://www.healthaliciousness.com/articles/foods-high-in-selenium.php

Zinc: 3.5 Cups Oats (280g) A Day

Zinc

Do you know that eating 3.5 cups of raw oats (280g) a day covers your full daily zinc need (based on adult's need)?

Recommended daily intake: 11mg

• 2mg (0-6 months old)
• 3mg (7-12 months old)
• 4mg (1-3 years old)
• 5mg (4-8 years old)
• 8mg (9-13 years old)
• 9-11mg (14-18 years old)
• 8mg for women (19 years old & above)
• 11mg for men (19 years old & above)
• 11mg for pregnant women 
• 12mg for breast-feeding women 

Functions:

Aids cell growth, RNA development.

References:
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5708/2
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54
https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

This is equivalent to 2.5 bowls:

Selenium: Just 1 Large Piece Chicken (185g) A Day

Selenium

Do you know that eating just 1 large piece of chicken (185g) a day fully covers your daily selenium need (based on adult's need)?

Recommended daily intake: 55mcg

• 15mcg (0-6 months old)
• 20mcg (7-12 months old)
• 20mcg (1-3 years old)
• 30mcg (4-8 years old)
• 40mcg (9-13 years old)
• 55mcg (14-18 years old)
• 55mcg for adults (19 years & above)
• 60mcg for pregnant women
• 70mcg for breast-feeding women

Functions:

Proper functioning of thyroid gland, protect cells against free radical.

References:

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=95
https://www.healthaliciousness.com/articles/foods-high-in-selenium.php

Phosphorus: 1.5 Cup Raw Oats (135g) A Day

Phosphorus

Do you know that eating 1.5 cup of raw oats (135g) a day fully covers your daily phosphorus need (based on adult's need)?

Recommended daily intake: 700mg

• 100mg (0-6 months old)
• 275mg (7-12 months old)
• 460mg (1-3 years old)
• 500mg (4-8 years old)
• 1250mg (9-18 years old)
• 700mg for women
• 700mg for men (19 years & above)
• 700mg for pregnant women 
• 700mg for breast-feeding women 

Functions:

Builds strong bones, develops blood clotting, kidney function, normal heart rhythm.

References:
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5708/2
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54
https://www.nlm.nih.gov/medlineplus/ency/article/002424.htm

This is equivalent to 1 bowl:

Molybdenum: Just 1 Cup Raw Oats (61g) A Day

Molybdenum

Do you know that eating 0.8 cup of raw oats (61g) a day fully covers your daily molybdenum need (based on adult's need)?

Recommended daily intake: 4.5mg

• 0.2mg (0-6 months old)
• 0.3mg (7-12 months old)
• 1.7mg (1-3 years old)
• 2.2mg (4-8 years old)
• 3.4mg (9-13 years old)
• 4.3mg (14-18 years old)
• 4.5mg for adults (19 years & above)
• 5mg for pregnant women
• 5mg for breast-feeding women

Functions:

Acts as a catalyst for enzymes and helps facilitate the breakdown of certain amino acids in the body

References:
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5708/2
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=128
http://www.drweil.com/drw/u/ART03381/Molybdenum.html

This is equivalent to 2 bowls:

Manganese: Just 1/2 Cup Raw Oats (40g) A Day

Manganese

Do you know that eating 1/2 cup of raw oats (40g) a day fully covers your daily manganese need (based on adult's need)?

Recommended daily intake: 2.3mg

• 0.003mg (0-6 months old)
• 0.6mg (7-12 months old)
• 1.2mg (1-3 years old)
• 1.5mg (4-8 years old)
• 1.6-1.9mg (9-13 years old)
• 1.6-2.2mg (14-18 years old)
• 1.8mg for women (19 years old & above)
• 2.3mg for men (19 years & above)
• 2mg for pregnant women
• 2.6mg for breast-feeding women

Functions:

Brain and nerve function, form bones and cartilage, protect cells from damage, activates enzymes that help metabolism of proteins, fat and carbohydrates.

References:
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5708/2
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=77

This is how 1/2 cup looks like using our bowl (so that I don't have to measure everyday :-)):

Magnesium: 1 Bar Dark Chocolate (120g) A Day

Magnesium

Do you know that eating 1 bar of dark chocolate (120g) fully covers your daily magnesium need (based on adult's need)?

Recommended daily intake: 420mg

• 30mg (0-6 months old)
• 75mg (7-12 months old)
• 80mg (1-3 years old)
• 130mg (4-8 years old)
• 240mg (9-13 years old)
• 410mg (14-18 years old)
• 400mg (19-30 years old)
• 420mg (31 years old & above)
• 360mg for pregnant women 
• 320mg for breast-feeding women 

Functions:

Builds strong bones, teeth, regulates insulin and blood sugar levels, builds and repairs tissue.

References:
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5708/2
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Magnesium: 3 Cups Raw Oats (230g) A Day

Magnesium

Do you know that eating 3 cups of raw oats (230g) a day fully covers your daily magnesium need (based on adult's need)?

Recommended daily intake: 420mg

• 30mg (0-6 months old)
• 75mg (7-12 months old)
• 80mg (1-3 years old)
• 130mg (4-8 years old)
• 240mg (9-13 years old)
• 410mg (14-18 years old)
• 400mg (19-30 years old)
• 420mg (31 years old & above)
• 360mg for pregnant women 
• 320mg for breast-feeding women 

Functions:

Builds strong bones, teeth, regulates insulin and blood sugar levels, builds and repairs tissue.

References:
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5708/2
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

This is equivalent to 2 bowls:

Iron: 1 Bar Dark Chocolate (100g) A Day

Iron

Do you know that eating 1 bar of dark chocolate (100g) a day fully covers your daily copper need (based on adult's need)? 

But it may not be wise make it a daily choice because of the high calories: 100g = 600 kcal :-(

Recommended daily intake: 18mg

• 0.27mg (0-6 months old)
• 11mg (7-12 months old)
• 7mg (1-3 years old)
• 10mg (4-8 years old)
• 8mg (9-13 years old)
• 11-15mg (14-18 years old)
• 18mg for women (19 years old & above)
• 8mg for men (19 years old & above)
• 27mg for pregnant women 
• 9mg for breast-feeding women 

Functions:

Makes red blood cells, maintain a healthy immune system, builds bones, cartilage and other connective tissue, supply oxygen to cells for energy & growth.

References:
https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate#section5
http://nutritiondata.self.com/facts/sweets/10638/2
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

Iodine: 3 Cups Milk (750ml) A Day

Iodine

Do you know that drinking 3 cups of milk (750ml) a day fully covers your daily iodine need (based on adult's need)?

Recommended daily intake: 150mcg

• 110mcg (0-6 months old)
• 130mcg (7-12 months old)
• 700mcg (1-3 years old)
• 90mcg (4-8 years old)
• 120mcg (9-13 years old)
• 150mcg (14-18 years old)
• 150mcg for adults (19 years old & above)
• 220mcg for pregnant women 
• 290mcg for breast-feeding women 

Functions:

Regulates metabolism, helps nervous system development.

References:
https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
http://nutritiondata.self.com/facts/dairy-and-egg-products/69/2

Copper: 1 Bar Dark Chocolate (113g) A Day

Copper

Do you know that eating 1 bar of dark chocolate (113g) a day fully covers your daily copper need (based on adult's need)? 

But it may not be wise make it a daily choice because of the high calories: 100g = 600 kcal :-(

Recommended daily intake: 1.7mg

• 0.2mg (0-6 months old)
• 0.22mg (7-12 months old)
• 0.7mg (1-3 years old)
• 1mg (4-8 years old)
• 1.1-1.3mg (9-13 years old)
• 1.1-1.5mg (14-18 years old)
• 1.2mg for women (19 years old & above)
• 1.7mg for men (19 years old & above)
• 1.3mg for pregnant women 
• 1.5mg for breast-feeding women 

Functions:

Helps form heart, skeletal, nervous systems, arteries and blood vessels.

References:
http://nutritiondata.self.com/facts/sweets/10638/2
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=53
http://www.mayoclinic.org/drugs-supplements/copper-supplement-oral-route-parenteral-route/description/drg-20070120
https://www.nrv.gov.au/nutrients/copper

Chromium: 3.5 Cups Raw Oats (260g) A Day

 

Chromium

Do you know that eating 3.5 cups of raw oats (260g) a day fully covers your daily chromium need (based on adult's need)?

Recommended daily intake: 35mcg

• 0.2mcg (0-6 months old)
• 5.5mcg (7-12 months old)
• 11mcg (1-3 years old)
• 15mcg (4-8 years old)
• 21-25mcg (9-13 years old)
• 24-35mcg (14-18 years old)
• 25mcg for women (19 years & above)
• 35mcg for men (19 years & above)
• 30mcg for pregnant women 
• 45mcg for breast-feeding women 

Functions:

Regulates blood sugar levels.

References:
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5708/2
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=51
https://www.nlm.nih.gov/medlineplus/ency/article/002424.htm

This is equivalent to 2 bowls:

Calcium: 4 Cups Milk (1 litre) A Day

Calcium

Do you know that drinking 4 cups of milk (1 litre) a day fully covers your daily calcium need (based on adult's need)?

Recommended daily intake: 1200mg

• 200mg (0-6 months old)
• 260mg (7-12 months old)
• 700mg (1-3 years old)
• 1000mg (4-8 years old)
• 1300mg (9-13 years old)
• 1300mg (14-18 years old)
• 1000mg (19-50 years old)
• 1000mg for men (51-70 years old)
• 1200mg for women (51-70 years old)
• 1200mg for adults (71 years old & above)
• 1000mg for pregnant women 
• 1000mg for breast-feeding women 

Functions:

Builds strong bones, teeth, nerves, heart, muscles, develop heart rhythm & blood clotting.

References:
http://nutritiondata.self.com/facts/dairy-and-egg-products/69/2
https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/