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 A, C, E, Zinc, Manganese, Copper and Selenium.
Beta-CaroteneBeta-Carotene functions as an antioxidant. Good sources of Beta-Carotene include: carrots, apricots, cantaloupe, sweet potatoes and many dark green leafy vegetables.
BiotinBiotin is important for carbohydrate, fat, and protein metabolism. 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. Sources of boron include: raisins, peanuts, juices, fruits (other than citrus), leafy vegetables, legumes and nuts.
CalciumCalcium provides structure to bones and teeth and is important for bone health. 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 is important for normal insulin action and glucose metabolism. Good sources of chromium include: meat, eggs, whole-grain products and cheese.
CopperCopper plays a role in iron metabolism, connective tissue production and antioxidation functions. Good sources of copper include: organ meats, especially liver, seafood, nuts and seeds.
Daily ValueDaily value (DV) 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.
DHA (Docosahexaenoic Acid)DHA 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 required for DNA synthesis and involved in metabolisum of homocysteine. An adequate intake of folic acid is important to reduce the risk of neural tube defects in women of childbearing age. 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 is essential for normal thyroid function. Good sources of iodine include: iodized salt and saltwater fish.
IronIron is important for the transport of oxygen to tissues throughout the body for metabolism. 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 important for bone structure and muscle function. Good sources of magnesium include: legumes, nuts, whole grains and green vegetables.
ManganeseManganese functions as an antioxidant. Good sources of manganese include: whole-grain products, along with some fruits and vegetables.
MolybdenumMolybdenum is a trace element. Good sources of molybdenum include: milk, legumes, breads and grain products.
Niacin (Vitamin B3)Another name for vitamin B3, niacin 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. Good sources of pantothenic acid include: meat, poultry, fish, whole-grain cereals and legumes.
PhosphorusPhosphorus functions in fluid balance and bone formation. Good sources of phosphorus include: milk, meat, poultry, fish, eggs, legumes and nuts.
PotassiumPotassium functions in fluid balance. 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.
Riboflavin (Vitamin B2)Another name for vitamin B2, riboflavin is necessary for energy production. Good sources of riboflavin include: milk and other dairy foods, enriched bread and other grain products, eggs, meat, green leafy vegetables and nuts.
SeleniumSelenium functions 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 IsoflavonesSoy isoflavones can help reduce daytime and nighttime hot flashes and address mild mood changes in women of menopausal age.
Thiamin (Vitamin B1)Thiamin participates in the body’s ability to use protein and carbohydrates to produce energy and also aids metabolism, especially of carbohydrates. Good sources of thiamin include: Pork and whole-grain and enriched grain products, such as beans, rice, pasta and fortified cereals.
Vitamin AVitamin A is important for normal vision, healthy skin and immune function. Good sources of vitamin A include: liver, fish, oil, eggs and vitamin A fortified foods.
Vitamin B6Vitamin B6 is important for protein and carbohydrate metabolism. 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 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. 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 supports bone health. Good sources of Vitamin D include: fortified milk, cheese, eggs and some fish (sardines and salmon).
Vitamin EVitamin E is part of cell membranes and functions as an antioxidant. 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 participates in diverse functions including growth, development and immune system. Good sources of zinc include: meat, seafood and liver