The essentials

RDAs offer recommendations for protein and 18 essential vitamins and minerals, which include:

1 Vitamin A

I

Folate

1 Vitamin D

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Vitamin B12

i Vitamin E

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Phosphorus

1 Vitamin K

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Magnesium

i Vitamin C

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Iron

1 Thiamin (vitamin B1)

i

Zinc

1 Riboflavin (vitamin B2)

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Copper

1 Niacin

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Iodine

1 Vitamin B6

I

Selenium

The newest essential nutrient, choline, won its wings in 2002, but no RDAs have yet been established. Calcium also has an Adequate Intake (AI) rather than an RDA.

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