rda vitmains

RDA - Recommended Daily Allowance

RDA-the recommended daily allowance is a term we often see on packaging. But what does it mean and how should we use it?

What Is RDA?

The term Recommended Daily Allowances (RDA) refers to the amount of each nutrient that a person should consume per day in order to remain healthy.

It is of course highly important to eat a balanced diet consisting of essential nutrients. In what quantities should you eat these vitamins and minerals though?

The Recommended Daily Allowances (RDA) for each are stated for children and adults and refers to both genders.

Similar to Recommended Daily Allowances (RDA) is the dietary reference intake (DRI). Also, Adequate Intakes (AI), Estimated Average intakes (EAR) and Tolerable Upper Limits (UL) are available for you to read and decide upon the implications for you.


DRI is slowly becoming more and more widely accepted by nutritionists and medical professional alike and are expected to replace Recommended Daily Allowances (RDA) soon.

There are varieties of vitamins and minerals that we consume. These include fat soluble vitamins, water soluble vitamins and amino acids.

Exceeding RDA

If you exceed the RDA of certain fat soluble vitamins and minerals such as vitamin A which is stored in the liver, you can actually experience health issues that relate to this particular nutrient. Such problems may include liver damage.

Water soluble vitamins and minerals such as vitamin C which dissolves in water and therefore is not stored within the body can be taken in much higher quantities than fat soluble nutrients as they are removed from the body on a daily basis.

It is equally important to realise that a high intake of fruits and vegetables can provide you with all of the antioxidants that you require each day to help your body to detoxify itself against the threat of free radicals and the damage that is associated with them on your cells.

Consuming adequate quantities of such foods and nutrients that they contain and prevent arterial damage which can also help to prevent heart attacks and strokes. Too much however can actually harm your arteries and cause you health issues so avoid consuming too much!

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