VITAMINS

There Are Many Vitamins And Minerals That Keep Up A Healthy, Nutritionally Balanced Diet. These Elements Are Needed To Convert Food Into Energy, Create Amino And Fatty Acids, Generate Tissue Growth , And Drive Many Other Internal Processes. Generally A Varied Diet Including Whole Grain Foods, Lean Meat, Vegetables, Legumes, Fruits And Nuts Is An Excellent Source Of Essential Vitamins And Minerals.

NOTE:Some Nutrients Are Particularly Important To Certain Age Groups. (As Demonstrated Below. ) But It Is Important To Balance These Nutrients At All Stages Of Life.

IF IN DOUBT?  SEE YOUR DOCTOR !

VITAMIN.      RDA .  BENEFITS.                SOURCES.

Vitamin 'A'       700-900mcg    Night Vision.                                   CHEESE; EGGS; SALMON;

                                               Growth And Tissue Growing.           YELLOW ORANGE AND
                                              
                                               Maintaining Healthy Skin.                  LEAFY VEGETABLES.
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Vitamin 'B'        1 To 2.4mcg   DNA Metabolism.                            EGGS, MILK,YOGURT,
             12
                                               Red Blood Formation .                     FISH, SHELLFISH,
                                         
                                               Central Nerve System Maintenance. FORTIFIED CEREALS.
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Vitamin 'C'      45-90mcg        Controls Infection .                            CITRUS FRUIT, BROCCOLI

                                               Powerful Antioxand.                          BERRIES, GREEN AND RED

                                               Helps Make Collagen.                      PEPPERS,

                                                                                                       FORTIFIED CEREALS.
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Vitamin 'D'     5-10mcg          Maintenance Of Bones.                       FORTIFIED MILK, CEREAL,

                                             Maintenance Of Teeth.                        EGG YOLK, BUTTER, SALMON,
                                                                                                                           
                                                                                                       MILD EXPOSURE TO SUNLIGHT.
                                                                                                               (30 Minutes in any Week)

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Vitamin 'E'     15mcg              Protects Muscle.                                NUTS AND SEEDS,

                                             Protects Red Blood Cells.                    VEGETABLE OILS,

                                             Antioxand  Benefits.                             WHOLE GRAIN,

                                             Helps The Body Use.                           LEAFY GREENS.

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Calcium      1000mcg         Combination Of Vitamins 'A'&'K' .           MILK, YOGURT, CHEESE,

                                          Maintenance Of Bones.                          ICE CREAM, SALMON,

                                          Maintenance Of Teeth.                             BROCCOLI, KALE,

                                                                                                         COLLARD GREEN, SPINACH,

                                                                                                          MUSTARD GREENS.

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Fiber         20-35 grams     Prevents Constipation.                                VEGETABLES, BRAN.

                                         Stabilizes Blood Sugar Levels.                    WHOLE GRAINS, SEEDS,

                                         May Lower Blood Cholesterol .                   WHOLE FRUIT, OATMEAL,

                                                                                                            BARLEY, POPCORN.

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Folic Acid    400mcg        Protects Against Neurological Birth Defects.   ASPARAGUS, BROCCOLI

                                        Improves Heart Health .                                  AVOCADOS, BEANS,

                                                                                                              LENTILS, ORANGES,

                                                                                                              SOYBEANS, PEAS,

                                                                                                              TURKEY, BOK CHOY,

                                                                                                               SPINACH.

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Iron                8-18mg      Formation Of Hemoglobin Which                    BEEF, CHICKEN, TUNA,

                                        Blood Cells Use To Carry Oxygen                   SHRIMP, DRIED BEANS,

                                        To The Body.                                                  NUTS, SPINACH,

                                                                                                               WHOLE GRAINS  GRAINS,

                                                                                                                 STRAWBERRIES.

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Magnesium    300-400mg  Promotes Nerve Function.                             WHOLE GRAINS, NUTS

                                         Helps The Body Insulin.                                  BEAN SEEDS, FISH,

                                         Helps The Body Make Bone & Teeth.            AVOCADOS ,

                                                                                                                LEAFY GREEN
   
                                                                                                                VEGETABLES.
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Potassium     90-120mcg   Regulates Blood Clotting.                                 GREEN VEGETABLES,

                                        Regulates Water Balance.                                  BRUSSEL SPROUTS,

                                        Helps Maintain Blood Pressure.                        YOGURT, AVOCADOS,

                                                                                                                BANANAS, ORANGE JUICE,

                                                                                                                POTATOES.

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Zinc            8-11mg         Reduces Inflammation.                                      MEAT, POULTRY,

                                        Boosts The Immune System.                             OYSTER, EGGS,

                                        Production Of DNA                                         MILK PRODUCTS,

                                                                                                                LEGUMES, SEEDS, NUTS.

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