It has been recognized for some time that, for health and the normal
functioning of the body, humans need to consume foods and drinks that
are sources of energy (calories) and which together provide protein and
contain a specific range of vitamins, minerals and trace elements.
However, awareness is now growing of the provision by foods, especially
plant foods, of a wide variety of substances that are yet to be
recognized as nutrients as such, but which may confer health-promoting
properties. These phytochemicals are represented in nature by various
groups of structures that together include 3000-4000 individual
compounds, and which possess a number of different properties(1).
Recommended daily intakes for micro nutrients as recommended by the Department of Health DRVs (Dietary Reference Values)(2)
A. Nutrient and Recommended daily intake for 50+ years
1. Calcium (mg) 700
2. Phosphorus (mg) 550
3. Magnesium (mg) 270
4. Sodium (mg) 1600
5. Potassium (mg) 3500
6. Chloride (mg) 2500
7. Iron (mg) 14.8
8. Zinc (mg) 9
9. Copper (mg) 1.2
10. Selenium (μg) 60
11. Iodine (μg) 140
12. Vitamin A (μg) 600
13. Thiamin (mg) 0.8
14. Riboflavin (mg) 1.1
15. Niacin (mg) 12
16. Vitamin B6 (mg) 1.2
17. Vitamin B12 (μg) 1.5
18. Folate (μg) 200
19. Vitamin C (mg) 40
20. Vitamin D* (μg) 10
B. Estimated Average Requirements (EARs) for energy
Age (years), Estimated energy requirement for males (kcals per day), Estimated energy requirement for females (kcals per day)
51-59 2550 1900
60-64 2380 1900
65-74 2330 1900
75+ 2100 1810
C. Proteins
Age (years) Estimated protein requirement for males (kcals per day) For females
51+ 53.3 46.5
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Sources
(1) http://bmb.oxfordjournals.org/content/56/1/18.full.pdf
(2) http://www.milk.co.uk/page.aspx?intPageID=116
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