A Comprehensive Guide to Different Types of Diets: Which One is Right for You?

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  Choosing the right diet can be overwhelming with so many options available. Each diet has unique benefits, potential drawbacks, and scientific backing. In this blog, we’ll explore some of the most popular diets, their health impacts, and who they might suit best—all based on credible sources like the   World Health Organization (WHO), National Institutes of Health (NIH), and Academy of Nutrition and Dietetics . 1. Mediterranean Diet Overview:  Inspired by the eating habits of countries bordering the Mediterranean Sea, this diet emphasizes whole foods, healthy fats, and moderate protein. Key Features: Rich in fruits, vegetables, whole grains, legumes, nuts, and olive oil. Moderate intake of fish, poultry, dairy, and eggs. Limited red meat and processed foods. Health Benefits: Linked to reduced risk of heart disease, stroke, and type 2 diabetes ( Mayo Clinic, 2023 ). Supports brain health and longevity ( NIH, 2021 ). Best For:  Those seeking a balanced, sustainable d...
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Recommended Dietary Allowances (RDAs) for Vitamin D by Age Group

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Recommended Dietary Allowance (RDA) for vitamin D 
RDAAI*UL**
Life Stage GroupMaleFemale
0-6 months*400 IU (10mcg)1000 IU (25mcg)
6-12 months*400 IU (10mcg)1500 IU (37.5mcg)
1-3 years600 IU (15mcg)600 IU (15mcg)2500 IU (62.5mcg)
4-8 years600 IU (15mcg)600 IU (15mcg)3000 IU (75mcg)
9-13 years600 IU (15mcg)600 IU (15mcg)4000 IU (100mcg)
14-18 years600 IU (15mcg)600 IU (15mcg)4000 IU (100mcg)
19-50 years600 IU (15mcg)600 IU (15mcg)4000 IU (100mcg)
51-70 years600 IU (15mcg)600 IU (15mcg)4000 IU (100mcg)
>70 years800 IU (20mcg)800 IU (20mcg)4000 IU (100mcg)
Pregnancy
14-18 years600 IU (15mcg)4000 IU (100mcg)
19-50 years600 IU (15mcg)4000 IU (100mcg)
Lactation
14-18 years600 IU (15mcg)4000 IU (100mcg)
19-50 years600 IU (15mcg)4000 IU (100mcg)


source: Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010. Link.

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