Important Nutrients
What element helps to improve concentration, learning and overall academic performance?
Iron
DRI for Iron
11mg/day for males
15mg/day for females
What are some iron rich foods?
What vitamin helps with iron absorption?
Vitamin C
DRI for Vitamin C
75mg/day for males
65mg/day for females
What fruits and vegetables are high on vitamin C?
Oranges, strawberries, grapefruit, lemon, broccoli, dark leafy greens, cabbage, etc.
What nutrient is vital for muscle growth and repair?
Protein
DRI for protein
0.85g/kg/day
What foods are high on fiber?
Fresh fruits and vegetables, whole grains and legumes.
What nutrient is good for digestive health and helps maintain a healthy weight?
Fiber
DRI for fiber
38g/day for males.
26g/day for females
What are some protein sources?
Meat, poultry, eggs, dairy products, beans, tofu, nuts.
What nutrient is crucial for building strong bones and teeth?
DRI for calcium
1300 mg/day
What foods are high in calcium?
Dairy products, leafy greens, and fortified foods.