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ESTIMATED NUTRITIONAL REQUIREMENTS FOR HEALTHY ADULTS

(Reference:1. Sizer and Whitney, Nutrition 10th ed, Thomson, 2006; 2. www.beloit.edu/nutrition)

For my nutrition course, which is studying weight loss diets during fall, 2007, I am attempting to compile a table of all the nutritional requirements of a human being. IT IS NOT COMPLETE. ADDITIONS ARE WELCOME.

I. FATS – 65 g [30% of calories] including 3 ESSENTIAL FATTY ACIDS [Ref: (1) weak:http://efa-requirements.healthdiamonds.com/] (2) It is recommended that the pregnant and nursing woman should take at least 2.6g of omega-3 fatty acids and 100-300 mg of DHA daily-Ind J. of Ped (2005) 72 : 239-242

(Item 1) linoleic acid

minimum - 3 g/day; optimum -18 g/day

omega-6; C18:2cis(9,12); basis for inflammatory pathways; safflower and sunflower oil
(Item 2) linolenic acid minimum - 3 g/day optimum - 9 g/day omega-3; C18:3cis(9,12,15); basis for anti-inflammatory pathways; flax and linseed oil
(Item 3) DHA minimum - 300 mg/daily omega-3; C22:6cis; obtained only from cold water fish oil or bluegreen algae

II. PROTEINS –50g [10% of calories] including 9 ESSENTIAL AMINO ACIDS (There may also be conditional amino acids required for the young, but not for adults) from Essential Amino Acid Requirments, S. Dunn (1999) [http://www.bio.net/hypermail/protein-analysis/1999-December/007842.html] See discussion of essential amino acids with references here.

(Item 4) arginine not found, estimate 2 g/day  
(Item 5) histidine 1.6 g/day  
(Item 6) isoleucine 1.6 g/day Branched chain amino acid
(Item 7) leucine 2.4 g/day Branched chain amino acid
(Item 8) lysine 2 g/day  
(Item 9)

methionine and/or cystine

2.4 g/day  
(Item 10) phenylalanine or tyrosine 2.4 g/day  
(Item 11) threonine 1.2 g/day  
(Item 12) tryptophan 1.6 g/day  
(Item 13) valine 1.6 g/day Branched chain amino acid J. Biol.Chem (1955) Rose, WC et al.

III. CARBOHYDRATES –

(Item 14)A. FIBER – 25 g [11.5 g / 1 kCal]

IV. MAJOR VITAMINS

A. WATER SOLUBLE

(Item 15) vitamin B1 – Thiamine 1.5g  
(Item 16) vitamin B2 – Riboflavin 1.7 g  
(Item 17) vitamin B3 – Niacin 20 mg (UL=35)  
(Item 18) vitamin B5 – Pantothenate 10 mg  
(Item 19) vitamin B6 – Pyridoxine 2 mg (UL=100)  
(Item 20) vitamin B7 – Biotin 300 mcg  
(Item 21) vitamin B9 – folic acid 400 mcg ought to be 800 mcg
(Item 22) vitamin B12 – cyanocobalamin 6 mg  
(Item 23) vitamin B (no number yet) – choline 550 mg [vm.cfsan.fda.gov/~dms/flcholin.html]  
(Item 24) vitamin C – ascorbic acid 60 mg (UL=2,000) ought to be 500 mg x2

B. FAT SOLUBLE

(Item 25) vitamin A -retinol 5000 IU (UL=15,000)  
(Item 26) vitamin D –cholecalciferol 400 IU (UL=2000 ) should be 1,000 IU (UL=20,000)
(Item 27) vitamin E – tocopherol, tocotrienol 30 IU (UL=1000) should be 400 IU (UL =800)
(Item 28) vitamin K – phylloquinone 80 mcg  

V. TRACE ORGANIC NUTRIENTS – ANTIOXIDANTS; PHYTOCHEMICALS

The list of vitamins includes only those need in large amounts (mcg) to prevent short term diseases like scury or ricketts. Many trace vitamins required for long term health have yet to be discovered. Even choline, necessary especially from conception to age 4 for brain development, was not officially a vitamin until 2000. These trace vitamins include a variety of phytochemicals - nutrients from plants. Antioxidants from "a rainbow of fruits and vegetables" are different colors provide protection from free radicals. Polyphenols are also colored. Strawberries are essential for optimal enyzme activity in one part of the brain, blueberries in another part. Phytoestrogens from soy products appear to play a role in reducing breast cancer. Catechins found in olive oil reduce other disease incidence.

VI. MAJOR MINERALS - http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=1472933

(Item 29) calcium 1000 mg (UL=2500) ought to be 800 mg (UL = 1500) (2000 may cause prostate cancer)
(Item 30) chloride 3400 mg (UL=3600)  
(Item 31) chromium 35 mcg (UL=n.d.)  
(Item 32) copper 0.9 mg (UL=10)  
(Item 33) fluoride 4 mg (UL=10) for tooth enamel which contains fluoroapatite (see Water fluoridation controversy)
(Item 34) iodine 150 mcg (UL=1100)  
(Item 35) iron 18 mg (UL=45) should be UL=36 mg
(Item 36) magnesium 320-420 mg (UL=350)  
(Item 37) manganese 2 mg (UL=11)  
(Item 38) molybdenum 45 mcg (UL=2000)  
(Item 39) phosphorus 700 mg (UL=4000)  
(Item 40) potassium 3500 mg (UL=not found)  
(Item 41) selenium 55 mcg (UL=400) WHO states 26 mcg
(Item 42) sodium 2400 mg (UL=not found)  
(Item 43) zinc 11 mg (UL=40)  

VII. TRACE ELEMENTS -generally less than mcg amounts. Sufficient amounts are usually obtained from all food and water. NOTE: Thus far, whenever thorough trace analysis has been conducted to find an element functioning in the human body, that element has been found - though it may be only at the level of a few atoms per cell.

(Item 44) Bismuth   component of the "Peptobismol", helps control Heliobacter that causes ulcers
(Item 45) Boron UL=20 mg increases bone density
(Item 46) Bromine   required for biosynthesis of vitamin B12 family of coenzymes
(Item 47) Cobalt    
(Item 48) Indium   it has been speculated to enhance the absorption of all other minerals in a healthful matter. It may also help the healthy mineralization of organs.[4]
(Item 49) Nickel 100 mcg/day present in urease
(Item 50) Rubidium    
(Item 51) Silicon 5-10 mg/day proposed to be relevant to bone and cartilage formation, but role of silicon in human health remains controversial
(Item 52) Strontium    
(Item 53) Tin 3-4 mg/day  
(Item 54) Titanium    
(Item 55) Tungsten   some organisms utlilize tungsten in place of molybdenum.
(Item 56) Vanadium n.d. no biochemical function identified in humans, although it is found in lower organisms

VIII. WATER - There is no official requirement for water. The 8 glasses per day rule is a myth, and AJCN states that one should simply drink when thirsty.

IX. ENERGY - Men- 2600 calories/day Women - 2000 calories/day ; Assuming 30 to 60 min of moderate or vigorous activity (eg, brisk walking, jogging, biking, aerobic exercise, yard work) daily. [Merck Manual 2007http://www.merck.com/mmpe/sec01/ch001/ch001b.html ]

X. EXERCISE - Based on 2006 presentation at Linus Pauling Institute - based on moderate level of exercise (eg, brisk walking, jogging, biking, aerobic exercise, yard work)

Time
Effect
30 min/day
maintain health
60 min/day
maintain weight
90 min/day
lose weight

 
 
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