Studies on selenium intake and cancer risk suggests that adequate intake
of selenium can protect humans against several types of cancers, including prostate, liver, and colorectal cancer.
In addition, adequate intake
of fiber promotes satiety and has been demonstrated to help prevent obesity, diabetic cardiovascular disease and various forms of cancer.
The researchers calculated that adequate intake
of magnesium and vitamin K was associated with a lower risk of death from all causes, and adequate intake
of zinc and vitamins A and K correlated with a lower risk of death from cardiovascular disease; however, these benefits were derived only from food sources, not supplements, the study found.
For the association between nutrient intake and risk of death, the researchers discovered that adequate intake
of Vitamin K and magnesium indicated a lower risk of death.
The sodium Adequate Intake
(AI) levels for individuals aged 14-50 years is unchanged at 1,500 mg daily, but that for individuals aged 51 years and older has been increased to the 1,500-mg level.
It is advised that they choose beans (particularly soya and soya products), nuts, dark green vegetables, calcium-fortified food such as soya milk, juice or cereals to achieve an adequate intake
. Vitamin B12 deficiency is common for vegans.
of vitamin K for people age 19 or older is 120 micrograms (meg) for men and 90 meg for women.
Additionally, these new analyses have found that the current food patterns recommended by the 2015-2020 Dietary Guidelines for Americans are insufficient to meet the Adequate Intake
(AI) for choline in most age-sex groups.
For instance, as per the "Dietary Guidelines for Americans", the adequate intake
for fiber for men is 38 gram per day and for women, it is 25 gram per day, but intakes average is only 15 gram per day.
Since the body has limited vitamin K storage capacity, regular adequate intake
is important (90 micrograms/day for women and 120 micrograms/day for men).
He added that malnutrition was of a more serious nature, which arose from lack of adequate intake
of quality animal protein.
Instead, the authors promote a healthy eating pattern that emphasizes adequate intake
of plant foods, protein sources, low-fat dairy products, vegetable oils, and nuts, and limits consumption of sweets, sugar-sweetened beverages, and red meats.