Optimal Micronutrient Intake

[Guest guest]

Hi folks:

We regularly talk here about trying to maximize our micronutrient

intake 'per calorie'. So here's a couple of questions:

The 'ON' in CRON stands for optimal nutrition. But we know that some

of the vitamins and minerals in our diet, while essential in adequate

amounts, are dangerous in large amounts.

The list of such nutrients certainly includes: vitamins A and D,

sodium and iron.

Here are two questions: first: are there other nutrients, beyond

those listed above, that it is possible to ingest in

excessive/hazardous (sub-'optimal' because of excess) amounts at a

caloric intake of 2000 healthy calories or less? If so which are they?

Second, what is the best way to bring our intakes of them closer to

the RDA? I have previously noted that a single good-sized portion of

some fortified foods can provide more than the tolerable upper limit

of iron, for example.

I frequently see my intake of sodium, iron, manganese and phosphorus

at more than three times the RDA, for example. Is this something I

should do something about?

Or should I be congratulating myself on maximizing my intake of

nutrients on a limited caloric intake?

Rodney.