Here are the figures for women.
Calcium
Recommendation: 1,000 milligrams a day.
Benefits: Bone health.
Sources: Dairy products; fish with bones; dark, leafy greens.
Fiber
Recommendation: 25 grams a day.
Benefits: Protects against coronary heart disease and reduces the risk of diabetes.
Sources: Fruits, vegetables, legumes, nuts, seeds, whole grains.
Magnesium
Recommendation: 310 to 320 milligrams a day.
Benefits: Helps maintain normal muscle and nerve function and develop and maintain bones.
Sources: Nuts, seeds, bran, halibut and other fish.
Potassium
Recommendation: 4,700 milligrams a day.
Benefits: Helps maintain healthy blood pressure and reduce the effects of salt; may reduce the risk of recurrent kidney stones and possibly decrease bone loss.
Sources: Potatoes, tomato paste and puree, white beans, yogurt, soybeans, bananas.
Vitamin A
Recommendation: 2,310 international units a day.
Benefits: Important for vision, red blood cell production, embryonic development, and immune function.
Sources: Organ meats; orange vegetables; green, leafy vegetables.
Vitamin C
Recommendation: 75 milligrams a day.
Benefits: Acts as a disease-fighting antioxidant; may help to maintain a healthy immune system.
Sources: Fruits and vegetables, including citrus fruits, red and green peppers, kiwis, and guavas.
Vitamin E
Recommendation: 15 milligrams a day.
Benefits: Acts as a disease-fighting antioxidant; may support eye health.
Sources: Some ready-to-eat cereals, some oils, almonds, peanut butter.
