Table 1.

Nutrient Daily Recommendations and Food Sources.

Nutrient	EAR	RDA	Optimal Intake	Food Sources [111]
Vitamin A
	500–625	700–900	N/A	Beef liver, sweet potato, spinach, pumpkin and carrots
	μg RAE	μg RAE
Vitamin C
	60–70 mg	75–90 mg	200 mg [99]	Red pepper, orange juice, kiwifruit, broccoli, strawberries
Vitamin D
	400 IU(10 μg)	600–800 IU (15–20 μg) Skeletal health	1500–2000 IU (38–50 μg) [65] Dose to maintain a blood level of 25(OH)D ≥ 30 ng/mL	Trout, salmon, mushrooms, milk (vitamin D fortified), Ready-to-eat cereal, fortified with at least 10% of DV for vitamin D, eggs
Vitamin E
	12 mg(18 IU)	15 mg (22.4 IU)	Older adults: 134 mg (200 IU) [86]	Sunflower seeds, almonds, safflower oil, peanut butter, spinach
Zinc
	6.8–9.4 mg	8–11 mg	Older adults:	Oysters, crab, beef, baked beans, yogurt
			30 mg [16]