Student Vitamin Intake Calculator
Here’s the table in a plain text format:
| Vitamin/Nutrient | Recommended Daily Intake | Benefits for Students | Food Sources | Deficiency Symptoms |
|---|---|---|---|---|
| Vitamin C | 65-90 mg | Supports immune system, aids in stress management, enhances iron absorption | Citrus fruits, berries, bell peppers, broccoli | Fatigue, weakened immune system, slow wound healing |
| Vitamin D | 600-800 IU | Supports bone health, mood regulation, immune function | Sunlight exposure, fortified dairy products, fatty fish | Weakened bones, fatigue, depression |
| Vitamin B12 | 2.4 mcg | Supports cognitive function, red blood cell formation, energy production | Meat, fish, eggs, dairy products, fortified cereals | Fatigue, memory problems, anemia |
| Omega-3 Fatty Acids | 250-500 mg | Supports brain function, reduces inflammation, may improve mood | Fatty fish, flaxseeds, chia seeds, walnuts | Poor concentration, dry skin, mood swings |
| Iron | 18 mg (women), 8 mg (men) | Essential for oxygen transport, supports cognitive function and energy levels | Red meat, beans, lentils, spinach, fortified cereals | Fatigue, weakness, difficulty concentrating |
| Calcium | 1000 mg | Supports bone health, muscle function, nerve signaling | Dairy products, leafy greens, fortified plant-based milks | Weak bones, muscle cramps, numbness in extremities |
| Magnesium | 310-400 mg | Supports energy production, muscle and nerve function, stress management | Nuts, seeds, whole grains, leafy greens | Fatigue, muscle cramps, irritability |
| Zinc | 8-11 mg | Supports immune function, wound healing, and protein synthesis | Oysters, beef, pumpkin seeds, lentils | Weakened immune system, slow wound healing, loss of taste |
| Vitamin E | 15 mg | Acts as an antioxidant, supports immune function and skin health | Nuts, seeds, vegetable oils, avocado | Weakened immune system, vision problems |
| Folate (Vitamin B9) | 400 mcg | Supports cell division, DNA synthesis, and red blood cell formation | Leafy greens, legumes, fortified grains | Anemia, fatigue, irritability |
Note: These recommendations are general guidelines. Individual needs may vary based on factors such as age, gender, activity level, and overall health. Students should consult with a healthcare professional or registered dietitian for personalized advice.
Note: These recommendations are general guidelines. Individual needs may vary based on factors such as age, gender, activity level, and overall health. Students should consult with a healthcare professional or registered dietitian for personalized advice.
This table provides a comprehensive overview of essential vitamins and nutrients for students, including their recommended daily intake, benefits, food sources, and deficiency symptoms. It’s designed to be easily readable and informative, offering students a quick reference guide for their nutritional needs.