Essential nutrients are substances that our bodies require for normal functioning, but cannot produce in sufficient quantities or at all. These nutrients must be obtained through our diet. Here are some essential nutrients for humans and their recommended daily quantities:

  1. Carbohydrates:
    • Recommended Daily Quantity: 130 grams per day (minimum requirement)
  2. Proteins:
    • Recommended Daily Quantity: 0.8 grams per kilogram of body weight. For example, a person weighing 68 kilograms would require about 55 grams of protein per day.
  3. Fats:
    • Recommended Daily Quantity: 20-35% of total daily calorie intake. This can vary based on individual needs and health conditions.
  4. Vitamins:
    • Recommended Daily Quantities:
      • Vitamin A: 700-900 micrograms
      • Vitamin B1 (Thiamine): 1.1-1.2 milligrams
      • Vitamin B2 (Riboflavin): 1.1-1.3 milligrams
      • Vitamin B3 (Niacin): 14-16 milligrams
      • Vitamin B5 (Pantothenic acid): 5 milligrams
      • Vitamin B6: 1.3-1.7 milligrams
      • Vitamin B7 (Biotin): 30 micrograms
      • Vitamin B9 (Folate/Folic acid): 400-600 micrograms
      • Vitamin B12: 2.4 micrograms
      • Vitamin C: 75-90 milligrams
      • Vitamin D: 600-800 international units (IU)
      • Vitamin E: 15 milligrams
      • Vitamin K: 90-120 micrograms
  5. Minerals:
    • Recommended Daily Quantities:
      • Calcium: 1,000-1,300 milligrams
      • Iron: 8-18 milligrams (depending on gender and age)
      • Magnesium: 310-420 milligrams (depending on gender and age)
      • Phosphorus: 700-1,250 milligrams
      • Potassium: 2,600-3,400 milligrams
      • Sodium: Less than 2,300 milligrams (for adults)
      • Zinc: 8-11 milligrams
  6. Water: This is essential for all bodily functions. The RDI for water is 8 glasses per day for adults.

These quantities are general recommendations and may vary depending on age, sex, weight, activity level, and specific health conditions. It’s always best to consult a healthcare professional or a registered dietitian for personalized dietary advice.

The quantities of essential nutrients that you need each day will vary depending on your age, sex, activity level, and overall health. It is important to talk to your doctor or a registered dietitian to determine your specific needs.

Here are some additional resources that you may find helpful: