Aussia Healthy Diet Guide

When it comes to good health, nutrition is the key factor to become healthier.

The best source of nutrients are not from supplements, but from real, natural foods that you eat including:

  • Non processed meats
  • Vegetables
  • Fruits
  • Foods high in fiber
Nutrient RDI highest RDA or DRI
Vitamin A 900 μg 900 μg
Ascorbic Acid Vitamin C 60 mg 90 mg
Calcium 1000 mg 1300 mg
Iron 18 mg 18 mg
Cholecalciferol Vitamin D 400 IU (10 μg) 800 IU
Tocopherol Vitamin E 30 IU 15 mg (33 IU of synthetic)
Vitamin K 80 μg 120 μg
Thiamin Vitamin B1 1.5 mg 1.2 mg
Riboflavin Vitamin B2 1.7 mg 1.3 mg
Niacin Vitamin B3 20 mg 16 mg
Pyridoxine Vitamin B6 2 mg 1.7 mg
Folate 400 μg 400 μg
Cobalamine Vitamin B12 6 μg 2.4 μg
Biotin 300 μg 30 μg
Pantothenic acid Vitamin B5 10 mg 5 mg
Phosphorus 1000 mg 1250 mg
Iodine 150 μg 150 μg
Magnesium 400 mg 420 mg
Zinc 15 mg 11 mg
Selenium 70 μg 55 μg
Copper 2000 μg 900 μg
Manganese 2 mg 2.3 mg
Chromium 120 μg 35 μg
Molybdenum 75 μg 45 μg
Chloride 3400 mg 2300 mg