Helps with cell production. Stimulates immunity and is needed for the formation of hormones. Helps with vision and bone growth, and helps maintain healthy skin and hair. Necessary for protein usage.
Recommended...Men=10,000iu/day Woman=8000-12000iu/day Children=4000-7000iu/day
exp...green and yellow fruits and vegetables. Apricots, asparagus, carrots, dandelion, fish liver
Important in the production of energy, converts carbohydrates to energy. Is essential for the heart, muscles and nervous system. Aids with digestion.
exp...brown rice, egg yolks, meats, legumes, asparagus, Brussels sprouts, plums dried fruits
Needed for proper circulation and healthy skin. Aids in the function of the nervous system.
Necessary for red cell production, antibody production, cell respiration and growth. Also helps in releasing energy from carbohydrates, fats and proteins. With Vito A, aids with digestion.
Recommended... Adults=1.1-1.5mg/day Children=.6-.9mg/day
exp...cheese, eggs, fish, meat, poultry, asparagus, avocados, Brussels sprouts, leafy green vegetables,
Is vital for protein and carbohydrate metabolism, immune health, wound healing, growth and vision. Helps with acuity of taste and smell. Necessary for concentration of Vit E and absorption of Vit A. vegetarians need 50% more zinc in diet than meat eaters.
Recommended... Men=15mcg/day Women=12mcg/day Children=10-15
exp...egg yolk, meat, pumpkin seeds, and soy
Is necessary for regulation of blood pressure and blood volume. Helps regulate the fluid balance of the body and helps maintain proper function of muscles and nerves.
Recommended... Adults=500mg/day Children=120mg/day
Contraindicated to exceed 2400-3000mg/day
exp...all foods contain sodium
Is a vital antioxidant. Primary function is to inhibit the oxidation of lipids. It protects the immune system by preventing the formation of free radicals. Is an element that works with Vit E to aid in the production of antibodies and maintain heart and liver health.
exp...meat and grains, dairy, garlic, seafood, vegetables
It is essential for proper body growth and maintenance. It is necessary for maintaining a proper balance of water in the body and cells. Plays an essential role in heart function. Blood pressure stabilizer.
Recommended... Average= 2000mg/day
exp...dairy, fish, apricots, avocado, bananas, garlic, spinach, yams
In combination with calcium, it is necessary for the formation of bones and teeth, blood clotting and nerve cells. Necessary for normal heart rhythm and kidney function.
Recommended... Adults=700mg/day Children=500-1250mg/day
exp... asparagus, dairy, eggs, seafood, garlic, sunflower and pumpkin seeds.
Functions in enzyme reactions concerning blood sugar, metabolism and thyroid function. Needed for protein and fat metabolism, nerve health and immune strength. Its needed for cartilage formation and synovial fluid formation.
Recommended... Adults=2-5mg/day children 4-10=1.3-3mg/day Children <3=.3-1.5mg/day
exp... avocados, nuts, blueberries, egg yolk, pineapple and green leafy vegetables
Is needed for bones, protein, new cells and for activating B vitamins/ it assists in the relaxation of nerves and muscles, clotting blood and in energy production. It assists in the absorption of calcium, Vito C and potassium.
Recommended... Adults=310-420mg/day Children=130-240mg/day
exp... dairy, seafood, apples, apricots, avocado, banana, green leafy vegetables and peaches
Assists with learning ability, and behavior. Aids in supporting the immune system, combats fatigue and weakness
Recommended... Women and teenage girls=15mg/day Men=10mg/day, Children=1-12mg/day
exp... eggs, meat, green leafy vegetables, avocados, beets, peaches, pears, pumpkin and prunes
Regulates the rate of energy production. Promotes proper weight and growth. Helps metabolize excess fat in the body.
Recommended... Adults= 150mcg/day Children=70-150mcg/day
exp...dairy, seafood, asparagus, garlic, sea salt, spinach, squash, greens
Calcium helps regulate the passage of nutrients through cell walls. Without calcium, muscles will not function properly, blood will nit clot and nerves wouldn't carry messages.
Recommended... Adults=1000mg/day Children=800-1300mg/day
exp... dairy, seafood, dark green leafy vegetables, asparagus,
Copper is necessary for the absorption, storage and metabolism of iron and for the formation of red blood cells, bones and healthy joints. It also assists with the supply of oxygen to the body.
exp... avocados, been, beets, garlic, radishes, green leafy vegetables and seafood.