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AntioxidantAntioxidants may neutralize the effects of free radicals (oxidants), which many scientists believe can be a cause of cell damage. Examples of antioxidant nutrients include vitamins C and E and vitamin A as Beta-Carotene.Beta-CaroteneBeta-Carotene is an important source of vitamin A. It is believed to be a superior source of vitamin A because it is readily converted into a more active form of the substance. Good sources of Beta-Carotene include: red, yellow, orange and many dark green leafy vegetables.BiotinBiotin is important for cell growth and the metabolism of fats, sugar and some amino acids. It helps to release energy from carbohydrates. Good sources of biotin include: eggs, liver, yeast breads and cereals.BoronBoron is a mineral present in the diet and in the human body in trace amounts. Boron may promote bone and joint health, particularly in women. Sources of boron include: raisins, peanuts, juices, fruits (other than citrus), leafy vegetables, legumes and nuts.Calcium (Elemental)Calcium is crucial in forming strong bones and teeth and is essential for muscle contraction and the transmission of nerve impulses. Good sources of calcium include: milk, yogurt and most cheeses. Also dark green leafy vegetables (like kale, broccoli, bok choy) and fish with edible bones.ChlorideChloride is a mineral generally consumed as sodium chloride or table salt. There is a high correlation between the sodium and chloride contents of the diet. Chloride serves as an electrolyte helping to preserve the fluids in our body and plays an important role in nerve function. Good sources of chloride include: table salt, chlorinated water, some fruits and vegetables.ChromiumChromium, in combination with B-vitamins, helps the body regulate fuel stores for energy. Good sources of chromium include: meat, eggs, whole-grain products and cheese.CopperCopper is important for the formation of bone, hemoglobin and red blood cells. Copper also helps keeps nerves healthy, and is involved in hair and skin coloring and sensitivity to taste as well as aiding in the healing process. Good sources of copper include: organ meats, especially liver, seafood, nuts and seeds.Daily ValueDaily value is used on labels to indicate the percent of the recommended daily amount of each nutrient that a serving of a food or vitamin/ mineral supplement provides. DV has replaced the use of US RDA (United States recommended daily allowance) on labels.DHADHA is an Omega-3 fatty acid found in nature in fish such as tuna and salmon. It is a major structural fat in the brain and retina of the fetus.Folic AcidFolic acid is essential for the manufacture of DNA, the substances necessary for cell reproduction. It also promotes normal red-blood cell formation. An adequate intake of folic acid is important to reduce the risk of certain birth defects. Good sources of folic acid include: leafy vegetables, some fruits, legumes, liver, yeast breads, wheat germ, and vegetable oils such as soybean, corn, cottonseed, and safflower.IodineIodine, best known for keeping the thyroid gland healthy, also helps metabolize fat and aids physical and mental development. Good sources of iodine include: iodized salt and saltwater fish.IronAs blood passes through the tiny air sacs in the lungs, oxygen attaches itself to the iron in the blood and is carried to all parts of the body. In general, pre-menopausal women need more iron than men do, because menstruation depletes the body of iron. Good sources of iron include: meat, raisins, green leafy vegetables and nuts.IUIU is an abbreviation for international units, a standard unit of measurement for fat soluble vitamins A, D and E.LycopeneLycopene is an antioxidant found in nature in fruits and vegetables.MagnesiumMagnesium is necessary for glucose metabolism, the synthesis of proteins and nucleic acids, muscle contraction, transmission of nerve impulses and the delicate electrical balance of cells. Good sources of magnesium include: legumes, nuts, whole grains and green vegetables.ManganeseManganese helps to metabolize protein and fat. It maintains the health of the immune and nervous systems. It is important for bone growth and reproduction. Manganese makes it possible for the body to use thiamin and vitamin E. Good sources of manganese include: whole-grain products, along with some fruits and vegetables.MolybdenumMolybdenum supports normal cell function. It enables the body to use nitrogen and is important for enzymes needed in metabolism. Molybdenum helps regulate iron stores in the body. Good sources of molybdenum include: milk, legumes, breads and grain products.NiacinAnother name for vitamin B3, niacin is found in every cell of the body and is necessary for energy production. It is also needed for DNA formation and to maintain normal function of skin, nerves and the digestive system. Good sources of niacin include: poultry, fish, beef, peanut butter and legumes.NickelNickel is a mineral present in the diet. Sources of nickel include: nuts, beans, peas, grain, and chocolate.Pantothenic AcidPantothenic acid is essential for the metabolism of fat and sugar within the body. Good sources of pantothenic acid include: meat, poultry, fish, whole-grain cereals and legumes.PhosphorusPhosphorus teams with calcium to aid in cell growth, bone and tooth formation, kidney function and the contraction of the heart. Good sources of phosphorus include: milk, meat, poultry, fish, eggs, legumes and nuts.PotassiumPotassium is essential for making all muscles (including the heart) function properly. It is vital for the transmission of nerve impulses, digestion, and the release of insulin. It helps to maintain the fluid level inside and outside cells. Good source of potassium include: fruits, many vegetables, fresh meat, poultry and fish.Recommended Dietary Allowance (RDA)RDAs are published by the Food and Nutrition Board of the Institute of Medicine, part of the National Academy of Science, that establishes goals rather than requirements for healthy persons. Different guidelines are established for 16 different age and gender groups.RiboflavinAnother name for vitamin B2, riboflavin is found in every cell of the body and is necessary for energy production. It is also needed to maintain metabolism and the function of skin and nerves. Good sources of riboflavin include: milk and other dairy foods, enriched bread and other grain products, eggs, meat, green leafy vegetables and nuts.SeleniumIn combination with vitamin E, selenium works as an antioxidant. Good sources of selenium include: seafood, liver and kidney, as well as other meats.SiliconSilicon is required in the body for proper integrity of the skin, ligaments, tendons, and bone. Aging and low estrogen status may decrease a person's ability to absorb silicon. Sources of silicon include: unrefined grains of high fiber content, such as oatmeal and brown rice, root vegetables, and cereal products.Soy IsoflavoneSoy extract typically contains soy isoflavones. It helps support comfort and well-being for women of menopausal age.ThiaminAlso known as vitamin B1, thiamin participates in the body's ability to use protein and carbohydrates to produce energy. It also aids metabolism, especially of carbohydrates. It is important for normal functioning of the nervous system. Good sources of thiamin include: whole-grain and enriched grain products, such as beans, rice, pasta and fortified cereals.VanadiumVanadium is a trace mineral present in nature. Source of vanadium include: shellfish, parsley, mushrooms, dill seed, and wine.Vitamin AVitamin A is important for the growth of and development of bones, teeth and gums. It is also essential for night vision, healthy skin, hair and mucous membranes. Good sources of vitamin A include: liver, fish, oil, eggs, and vitamin A fortified foods.Vitamin B6Vitamin B6 influences many body functions including regulating blood glucose levels, manufacturing hemoglobin and aiding the utilization of protein, carbohydrates and fats. It also aids in the function of the nervous system. Good sources of vitamin B6 include: chicken, fish, pork, liver and kidney. It may also be found in whole grain, nuts and legumes.Vitamin B12Vitamin B12 is essential for normal growth, healthy nerve tissue and blood formation. It is also a crucial element in the reproduction of every cell of the body. Good sources of vitamin B12 include: meat, fish, poultry, eggs, milk and other dairy foods.Vitamin CVitamin C serves as an antioxidant and plays a role in collagen formation, neurotransmission and tissue repair. Good sources of vitamin C include: oranges, grapefruits and tangerines, many other fruits and vegetables including berries, melons, peppers, dark green leafy vegetables, potatoes and tomatoes.Vitamin DVitamin D helps the body properly utilize calcium and phosphorus necessary to build strong bones and teeth. Good sources of vitamin D include: fortified milk, cheese, eggs and some fish (sardines and salmon).Vitamin EVitamin E is an antioxidant that can prevent a chemical reaction called oxidation, which can sometimes result in harmful effects in your body. It is also important for the proper function of nerves and muscles. Good sources of vitamin E include: vegetable oils such as soybean, corn, cottonseed, and safflower, as well as nuts, seeds and wheat germ.Vitamin KVitamin K helps the blood clot when the body is injured and is important in bone metabolism. Good sources of vitamin K include: green leafy vegetables, such as spinach and broccoli.ZincZinc is needed for cell growth, reproduction and repair. It helps regulate the body's immune response and insulin metabolism, and aids the healing of wounds. Good sources of zinc include: meat, seafood and liver. |
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