Feeling healthy
The Recommended Dietary Allowance (RDA’s) are standards set by worldwide food and nutrition associations that provide guidelines about the amounts of each vitamin we need to consume on a daily basis to avoid deficiencies. Recommended levels vary from country to country. However, RDAs are calculated to meet the needs of healthy people, rather than the needs of those who are ill, stressed, on medications or live in an environment that results in their nutrient requirements to be raised.

They are also meant for people who are not particularly active. Besides, even those who exercise a lot could have greater needs. Take vitamin C, for instance, the US RDA has recommended a dose of up to 60 mg per day, which is adequate to prevent deficiency diseases like scurvy. However, if you smoke, each cigarette depletes your body by 15mg of vitamin C. If you happen to be under stress, your body uses even more vitamin C. If you suffer from any infection, you require more reserves of vitamin C to support your immune system in its fight against infection. Hence, your vitamin C levels could get completely depleted and you could become deficient in it. So, though people may get the RDA of all vitamins in their diet, it does not mean that they are free from the threat of nutrition–based illnesses.

Nutrition is an individual thing
What is a healthy amount of a particular nutrient for one person may turn out to be deficient for another. While a balanced diet would usually prevent illnesses caused by vitamin deficiencies, it may not ensure optimum health for all. This means that although severe vitamin deficiencies are rare in developed countries, there are a lot of people who feel that they are just not feeling as well or as fit, or look as good as they can be. That’s when vitamin supplements could help.

Health insurance for your body
Taking a high–quality multi–vitamin and multi–mineral formula could serve as a foundation of a nutrition supplementation program. However, this does not mean that a deficiency will automatically occur if you don’t take a supplement. Research has established the safety and efficacy of vitamin supplements. So don’t take any chances and take a vitamin supplement.
Following is a suggested daily dietary intake:

• About 5–7 servings of carbohydrates (equivalent to about 2 1/2 cups of brown rice or wholegrain noodles, or 5–7 slices of whole meal bread (NB: NOT white rice or white bread which are not as nutritious)
• About 5 servings of vegetables (2 1/2 cups of cooked vegetables or 5 cups of salad)
• About 2–3 servings of fruits (2–3 pieces of fruit or 1–2 cups of chopped fresh fruit)
• About 3 servings of protein (only 120 gm of fish, or 105 gm of meat, or 3/4 cups of legumes or 3 cups of milk)
• About 2 servings of good quality fats (1 tablespoon of vegetable oil)
• About 6–8 glasses of water (1–2 liters)