Nutrition Case

INTAKE VS. DRIs

Protein

I exceed the Recommended Dietary Allowance for protein. My actual intake was 137.14 grams versus the recommended 46 grams. This can result in an interference with my body's calcium absorption. If my calcium absorption is lowered, my calcium excretion will increase. This will not be good for my bones. I will also be at risk for obesity and dehydration. These days, it is common that many people eat more protein than needed.

Thiamin

I exceed the Recommended Dietary Allowance for thiamin. My actual intake was 1.86 mg versus the recommended 1.0 mg/day. There are no reported toxicity symptoms.

Riboflavin

I exceed the Recommended Dietary Allowance for riboflavin. My actual intake was 2.24 mg versus the recommended 1.0 mg/day. The upper limit for riboflavin is 1.1 mg/day. Although I am above the upper limit, there are no reported toxicity symptoms.

Niacin

I exceed the Recommended Dietary Allowance for niacin. My actual intake was 36.91 mg versus the recommended 14 mg/day. The upper limit for niacin is 35 mg/day, which means that my current intake is at toxic level. This can result in painful flush, hives, nausea, vomiting, liver damage or impaired glucose tolerance. In order to reduce niacin level, I should decrease my consumption of chicken breast, tuna canned in water and liver.

Vitamin B6

I exceed the Recommended Dietary Allowance for vitamin B6. My actual intake was 3.19 mg versus the recommended 1.2 mg/day. The upper limit for vitamin B6 is 100 mg/day. Although I am not above the toxic level I exceed the Recommended Dietary Allowance and this can result in depression, headaches, skin lesions, irritability, fatigue and muscle weakness leading to an inability to walk. In order to reduce vitamin B6, I should decrease my consumption of chicken breast, bananas and cornflakes.

Vitamin B12

I exceed the Recommended Dietary Allowance for vitamin B12. My actual intake was 5.72 µg versus the recommended 2.4 µg/day. Although I exceed the Recommended Dietary Allowance, there are no reported toxicity symptoms.

Folate

I meet the Recommended Dietary Allowance for Folate.

Vitamin C

I exceed the Recommended Dietary Allowance for vitamin C. My actual intake was 210.78 mg versus the recommended 65 mg/day. The upper limit for vitamin C is 2,000 mg/day, which means that my current intake is not at toxic level. Although I exceed the Recommended Dietary Allowance and this can result in nausea, abdominal cramps, diarrhea, headache, insomnia, fatigues and GI distress. In order to reduce Vitamin C, I should decrease my consumption of fruits such as watermelon, orange, strawberries and vegetables such as broccoli.

Vitamin D

I exceed the Recommended Dietary Allowance for vitamin D. My actual intake was 9.11 µg versus the recommended 5 µg/day. The upper limit for vitamin D is 50 µg/day, which means that my current intake is not at toxic level. Although, I exceed the Recommended Dietary Allowance and this can result in raising the concentration of blood calcium. Excess blood calcium tends to precipitate in the soft tissue, forming stones, especially where calcium is concentrated in an effort to excrete it. If my current intake was at toxic level, I might suffer from toxicity disease, which is Hypervitaminosis D. In order to decrease my current intake of vitamin D, I should reduce foods such as margarine, butter, juices, cereals, as well as liver.

Vitamin A

I exceed the Recommended Dietary Allowance for vitamin A. My actual intake was 1,067.7 µg versus the recommended 700 µg/day. The upper limit for vitamin A is 3,000 µg/day, which means that my current intake is not at toxic level. Although I exceed the Recommended Dietary Allowance for vitamin A, this can result in reduced bone mineral density, liver abnormalities and birth defects. In order to reduce vitamin A level, I should decrease my consumption of liver, cream, butter, eggs as well as deep orange fruits such as apricots and cantaloupe.

Vitamin E

I am deficient in vitamin E. My actual intake was 7.02 mg versus the recommended 15