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*Vitamin A: Helps maintain healthy eyes,skin,hair, mucous membranes.
Sources - Dark green leafy vegetables, yellow /orange fruits and
vegetables, fish liver oils, carrots, spinach, milk, cheese, peaches,
eggs, melon, apricot
RDI (Reference Daily Intake) - 800 RE for adult women; 1,000 RE for
adult men.
*Vitamin B1: Helps maintain normal health of the heart, brain, nervous
system and normal red blood cell levels.
Sources - Whole grains, wheat germ, nuts, legumes
RDI - Between 1.1 to 1.5 mg for adults
*Vitamin B2: Helps maintain normal health of the eyes, skin, nails and
hair.
Sources - Avocado, milk and dairy products, green vegetables such as
broccoli, turnip greens, aspargus, and spinach
RDI - Between 1.3 to 1.7 mg for adults
*Vitamin B3: Helps maintain normal health of the nervous system,
circulatory system. Needed for protein and carbohydrate metabolism.
Sources - Almonds, peanuts, poultry, fish, whole and enriched grains,
dried beans, and peas
RDI - Between 15 to 19 mg for adults
*Vitamin B5: Helps maintain normal health of the nervous system.
Sources - Avocado, whole grains, found in almost all foods
*Vitamin B6: Helps maintain normal health of the nervous system, brain
and reproductive process.
Sources - Legumes, oatmeal, poultry, fish, eggs, and whole grains
RDI - Between 1.6 to 2.0 mg for adults
*Vitamin B12: Helps maintain blood cells healthy, nervous system,
boosts the immune system, helps prevent heart disease.
Sources - Dairy products, poultry and eggs
RDI - 2 mcg for adults
*Vitamin C: Helps maintain a healthy immune system. Used in the
production of collagen. Helps to maintain healthy bones, cartilage and
teeth.
Sources - Citrus fruits, peppers, raw cabbage, pineapple, potatoes,
parsley, tomato, green vegetables
RDI - 75 mg for women, 90 mg for men
*Vitamin D: Essential for growth and maintenance of strong bones.
Sources - Milk and milk products, eggs
*Vitamin E: An antioxidant that helps maintain the integrity of body
cells. Maintains healthy circulation and muscle function, including
the heart.
Sources - Corn, nuts, egg yolk, nuts, sunflower seeds, wheat germ,
vegetable oils, wholegrain cereals, apples, carrots, celery
RDI - 15 mg alpha-tocopherol for adults
*Folic Acid: A form of folate, helps maintain cells grow and divide,
reduces risk of certain birth defects,important for red blood cells
and crucial in creating amino acids
Sources - Leafy green vegetables, legumes, asparagus, broccoli,
cabbage, oranges, whole grains
RDI - 400 mcg for adults
*Calcium: Helps maintain strong healthy bones and teeth. Aids normal
heart action. Assists normal health of the muscles and nervous system.
Sources - Dairy products, almonds, soy beans, egg yolk, calcium-
fortified orange juice or soy milk, and green leafy vegetables such as
broccoli, kale, and collards.
RDI - 1,000 mg for adults
*Iron: Helps in making hemoglobin in blood and myoglobin in muscle,
which supply oxygen to cells.
Sources - Whole grains: wheat, millet, oats; Pulses: soybeans, dried
beans and peas, kidney beans; Vegetables: broccoli, spinach and other
leafy vegetables; Dried fruits: almonds, prunes, raisins, and
apricots
RDI - Between 10 to 12 mg for men and 12 to 15 mg for women
*Manganese: Helps maintain assists the normal health of the nervous
system, normal co-ordination between the brain, nerves and muscles.
Sources - Sunflower seeds, coconuts, pecans, walnuts, almonds, corn,
olives, whole grains, nuts, legumes (dried beans), vegetables, fruit,
instant coffee, tea, and cocoa powder
*Magnesium: Helps maintain healthy muscles, arteries and bones.
Assists the normal health and function of the heart, muscles and
nervous system.
Sources - Almonds, cashews, soy beans, dark green leafy vegetables,
milk, nuts, legumes (dried beans), bananas, wheat bran, whole grains
RDI - Between 280 to 300 mg for women, 350 to 400 mg for men.
*Monounsaturated fat: A nutrient that provides dietary energy without
raising cholesterol levels.
Sources - Olive oil, canola oil, and peanut oil.
*Potassium: Assists the normal function of the nervous system, helps
maintain correct acid/alkaline balance in blood and tissues.
Sources- All vegetables, citrus fruits, apricots, banana, potato,
nuts, avocado, milk, meat and poultry
*Zinc: Helps maintain normal reproduction, healthy immune function,
healthy skin.
Sources - Sunflower and pumpkin seeds, milk, dairy products, wheat
germ, whole grains, ginger, oysters
RDI - Between 12 to 15 mg for women and 15 mg for men |
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