peer response about what they wrote
Honey Nut Cherrios
Vitamin D 2mcg, Calcium 130mg, Iron 3.6mg, Potassium 150mg, Vitamin A 10%, Vitamin C 10%, Thiamin 20%, Riboflavin 10%, Niacin 10%, Folate (45mcg folic acid), Vitamin B12 20%, Phosphorus 8%, Magnesium 8%, Zinc 20%.
Kimchi
Iron 0.4mg, Potassium 100mg
Eggs
Vitamin D 1mcg, Calcium 30mg, Iron 0.9mg, Potassium 70mg, Omega-3
2% Milk
Vitamin D 2.5mcg, Calcium 300mg, Potassium 410mg, Vitamin A 150mcg
Coconut Water Strawberry Banana
Calcium 36mg, Potassium 470mg, Vitamin C 5mg, Phosphorus 19mg, Magnesium 19mg
I will start with Potassium because it is in all of my food and beverages that I chose. All these items consumed together would not be enough potassium for the day, it’s a great start. Surprisingly potassium is in a lot of foods in my house like bananas. We just read that potassium is the most abundant positively charged ion within cells. It is one of the major minerals, plays an important role in the sodium potassium pump and helps muscles to contract. My family doesn’t have to worry about a deficiency in potassium. We eat quite a bit of food with potassium in them like broccoli and peas. Moving on to calcium I myself do not drink milk and most of my kids do not either. I am also in full blown menopause so I really need to consider calcium supplements because quite frankly I do not eat many foods rich in calcium. As for my household, in general there are plenty of foods in the house with calcium like yogurt, cheese and raisin bran. This assignment made me feel a little better about how I grocery shop and has only made me more conscious of the labels on the foods I buy. Because we eat in more than we eat or order out and based on the RDA we are doing pretty good with our vitamins and minerals. For example we should be having 1,000mg of calcium, about 3,500 of potassium, vitamin C 90mg. We were a very active family before covid and are now trying to get back into being more active and going back outside more and get some good old natural vitamin D. So yes we do get sufficient amounts of vitamins and minerals from our food. (Ryan Raman, MS, RD 2020 (healthline.com) The President and Fellows of Harvard Health Publishing (health.harvard.edu).
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