Not a bibliography

Where the numbers come from

Numbers on this site are DRI-style targets for a healthy person, not prescriptions. They change with the age slider because the underlying tables change - they are not a vibe. Where ICMR-NIN 2020 disagrees with IOM (especially iron), both are shown. Food portions are Indian kitchen measures: 1 fist cooked greens (~80-100 g), 1 palm protein (~80-100 g cooked), 1 katori dal (~150 ml), 1 glass milk (200 ml). This is a coach, not a textbook and not your clinician. Anaemia, fracture, neuropathy, pregnancy and kidney disease need a person who can examine you.

1. 1.

   NAM / IOM Dietary Reference Intakes

   Life-stage RDA/AI figures used in every panel (iron, calcium, D, A, C, B12, folate, zinc, magnesium, choline, potassium AI 2019, fibre AI). These are the numbers the product brief named (e.g. girls 14-18 iron 15 mg, adult women 18 mg, calcium 1,300 mg at 9-18).

2. 2.

   ICMR-NIN 2020 Nutrient Requirements for Indians

   Cited wherever Indian cereal-legume bioavailability changes the practical target - notably iron (adult woman 29 mg, man 19 mg at ~8% absorption). Also used for Indian energy bands and lactation increments.

3. 3.

   Harvard T.H. Chan School - Nutrition Source vitamin & mineral syntheses

   Food-first interpretation, upper limits, and the evidence posture on isolated high-dose antioxidants and vitamin E.

4. 4.

   WHO - anaemia, complementary feeding, zinc in diarrhoea, iodised salt, infant feeding

   6-month exclusive breastfeeding, 11 mg iron at 7-12 months as a public-health problem, iodised salt, measles + vitamin A.

5. 5.

   PROT-AGE / geriatric protein position papers

   1.0-1.2 g/kg (up to 1.5 g/kg when ill) in older adults, leucine 2.5-3 g per meal - against using the 0.8 g/kg adult RDA as a sarcopenia plan.

6. 6.

   AREDS2 (NEI)

   10 mg lutein + 2 mg zeaxanthin in established AMD under ophthalmology - not a general gummy licence. Food lutein from spinach/amaranth/corn/egg yolk.

7. 7.

   DASH and potassium-sodium trials

   Endothelial and BP effects of potassium-rich food patterns versus sodium-heavy ones.

8. 8.

   Paediatric iron and cognition reviews

   The 5-20 IQ-point range in severe early iron deficiency is the range reported across classic supplementation and longitudinal studies; it is not a precise promise for every child, and it is not fully reversible. Used here as the documented cost of neglect, not as a scare figure invented for copy.

9. 9.

   AHA / ISSFAL-style omega-3 guidance

   Fatty fish twice weekly or 250-500 mg EPA+DHA; pregnancy DHA 200-300 mg as expert consensus rather than an IOM RDA.

10. 10.

    MRC Vitamin Study and peri-conception folic acid policy

    400 µg folic acid before neural-tube closure (week 4). Food folate is not a substitute for that specific tablet window.

11. 11.

    BodyParts3D 4.0 - Database Center for Life Science, CC BY 4.0

    The 3D ecorche uses two adult BodyParts3D references: the TARO male (2,234 meshes) and a female BodyParts3D / HuBMAP hybrid (3,004 parts). System colours and studio lighting are adapted from that atlas. Geometry is simplified for the web. It is an anatomical reference, not a scan of the person using the slider.

12. 12.

    Female Atlas (BodyParts3D + HuBMAP), CC BY 4.0

    Packed female anatomy shown when Sex is Female: uterus, ovaries, vagina, cervix, mammary tissue. Pregnancy-reference meshes (placenta) stay hidden unless you open Hormonal. HuBMAP 3D Reference Organ Set for Female v1.5 (Browne & Schlehlein, 2023) supplied historical organ coverage.