How To Get Your Recommended Daily Intake of Micronutrients


Eating nutrient dense foods such as Australian superfoods is the most convenient, balanced and effective means of getting your daily consumption of vitamins and minerals while remaining within a healthy calorie count.

Because superfoods are exceedingly rich in micronutrients in comparison to others, supplements such as multi vitamins and protein powders are less necessary. Find out why natural sources of these micronutrients are much more beneficial to your body here.

With the knowledge and access to such an abundance of superfood ingredients, not much has to change within a clean diet in order to increase your nutrient intake.

The below RDI’s (recommended daily intake) apply to women aged 19 – 30 years:


Green, plant foods are among the richest sources of this B complex vitamin, a nutrient that plays a powerful role in disease risk-reduction and supports production of nervous system functions. Folate is particularly vital in pregnant women.

RDI: 400 UG/day

RECOMMENDED FOODS: beans, lentils, Finger Limes, spinach, Kakadu Plum, Riberries


Outside of strengthening bones and teeth, Calcium can reduce PMS symptoms and help to prevent weight gain by promoting your body’s ability to burn fat while reducing its tendency to store it.

RDI: 1000 mg/day

RECOMMENDED FOODS: salmon, Wattleseed, spinach, Davidson Plum, Lemon Myrtle


Fibre is crucial for normalising bowel movements, lowering cholesterol levels and controlling your blood sugar levels. A high fibre diet also reduces the risk of heart attack.

AI (adequate intake): 25g/day

RECOMMENDED FOODS: nuts, legumes, artichokes, broccoli, Brussels sprouts, Davidson Plum


Zinc is vital for proper growth and immune function. It also works to reduce the risk of inflammatory diseases and plays a significant role in maintaining skin health and structure.

RDI: 8mg/day

RECOMMENDED FOODS: Seafood, mushrooms, Davidson Plum, spinach, Quandong, pumpkin seeds, cocoa powder


Manganese is an essential mineral in all diets, contributing profoundly to the absorption of calcium, healthy thyroid functioning, normal bone growth and structure and glucose metabolism.

RDI: 5mg/day

RECOMMENDED FOODS: raspberries, Riberries, garlic, pine nuts, Lemon Myrtle, mussels, pineapple


Vitamin A helps increase your body’s immunity against infections, ensures healthy eyes and promotes soft and supple skin by promoting moisture retention and preventing acne.

RDI: 700ug/day

RECOMMENDED FOODS: egg yolk, cheddar, Lemon Myrtle, sweet potatoes, carrots


The health benefits of vitamin E are rooted in its antioxidant properties that help to protect against toxins and reduce the risk of heart disease, high cholesterol and the risk of developing cancer.

AI: 7mg/day

RECOMMENDED FOODS: sunflower seeds, Quandong, paprika, Finger Lime, plant oils, Davidson Plum


Studies show that natural vitamin C is more easily absorbed by the body than synthetic vitamin C. It is a vital antioxidant that strengthens the immune system and plays a vital role in brain function. You only need 0.15 grams of Freeze Dried Kakadu Plum powder to get your RDI of vitamin C!

RDI: 45mg/day

RECOMMENDED FOODS: citrus fruits, Kakadu Plum, raspberries, pineapple, papaya, peppers, broccoli, peas

As nature has it, our Earth provides us with ample plants and ingredients containing all of the important micronutrients our bodies need to function and grow – particularly native Australian superfoods.

A smoothie, a raw bar and some plant based meals and your RDI’s are basically covered. Try adding a few of these suggested powerful ingredients to your kitchen pantry.


Work with a dietitian to plan a natural, nourishing diet personalised to your own health requirements. If you are taking supplements for a specific illness, always consult with your doctor.



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