Table 1.
The major source and RDA value of various micronutrients.
| Micronutrients | Source | RDA/RDI (Dietary Reference) Value/Day * |
|---|---|---|
| Sodium | Table salt, processed food, seaweed, cheese | >1500 mg |
| Potassium | Grains, lean meat, milk, potato, banana, avocado | 4700–4800 mg |
| Magnesium | Nuts, grains, pumpkin seed, avocado, spinach | 350–420 mg |
| Zinc | Grains, red meat, egg, salmon, oyster, crab | 8–12 mg |
| Calcium | Milk, tofu, okra, thyme, soybean, salmon, kale | 1000–1300 mg |
| Selenium | Brazil nuts, seafood, organ meat, grains, egg | 50–55 µg |
| Copper | Nuts, organ meat, oyster, grains, beans | 1–1.8 mg |
| Vitamin B6 | Milk, egg, lean meat, tuna, pistachios | 1.3–1.8 mg |
| Vitamin B12 | Liver, egg, salmon, mussels, red meat | 1.5–2.4 µg |
| Vitamin C | Citrus fruits, guava, kiwi fruit, broccoli, pepper | 70–90 mg |
| Vitamin D | Salmon, tuna, herring, egg, mushroom, meat | 10–20 µg |
| Vitamin E | Spinach, avocado, nuts, seeds oil, bell pepper | 10–15 mg |
RDA: Recommended daily allowance; RDI: Reference daily intake; *: Range varies from child to adult/pregnant or lactating women and gender by EU and FDA (Godswill et al., 2020) [16].