(VITAMIN B7, VITAMIN H) Recommended Dietary Intakes 30 mcg to 300 mcg. This Vitamin Is Essential For. helps convert food to energy required for the synthesis of carbohydrates, proteins, and fatty acids. healthy hair, skin, and nails. cell growth. nerve tissue and sweat glands. Sources… Cheese, kidneys, brewers yeast, cooked egg yolk, salmon, soybeans, sunflower…
Recommended Dietary Intakes Men – 800 mg Women up to 54 years of age – 800 mg Women over 54 years of age – 1000 mg This Mineral Is Essential For. strong bones. regulating blood pressure, and preventing heart spasms. lowers cholesterol levels. muscular growth. blood clotting. may help prevent some cancers. helps the skin….
This Vitamin Is Essential For. aids in the production of stomach acid – hydrochloric acid. maintenance of all body fluids nerve and muscle function. waste elimination. Sources… A diet of unprocessed natural foods provides more than enough chloride for human health. Just a pinch of table salt contains about 250 mg, one-third of the RDA….
Recommended Dietary Intakes Adults, 50 mcg to 200 mcg This Vitamin Is Essential For. sugar and fat metabolism. regulates the body’s use of sugar. can aid in weight loss programs. energy. Sources Liver, poultry, wholegrains, beer, brewers yeast, brown rice, cheese, meat. Comments Diabetics should never take this element as a supplement. Other people may…
This Mineral Is Essential For… The mineral cobalt is part of vitamin B12. Cobalt helps form red blood cells and maintain nerve tissue. Consuming large amounts of inorganic cobalt stimulates growth of the thyroid gland and may lead to the overproduction of red blood cells. Sources… Cobalt must be obtained from foods such as liver,…
Recommended Dietary Intakes Adults – 1.5 mg to 3 mg This Vitamin Is Essential For. formation of bone, haemoglobin and red blood cells. helps in the absorption and use of iron. assists in the regulation of blood pressure and heart rate. strengthening blood vessels, bones, tendons, and nerves. promoting fertility. skin and hair pigmentation. nervous system. formation…
Recommended Dietary Intakes Adults, 1.5 mg to 4 mg This Element Is Essential For. healthy bones and teeth. Sources… Tap water, tea, meat, fish, cereals and fruit. Comments… The fluoride in water is controversial. It is not likely to cause deficiencies these days. Do not take any supplements without first seeing your doctor. Deficiencies Can…
Recommended Dietary Intakes Adults – 150 mcg; Pregnant women – 120 mcg This Mineral Is Essential For.. metabolising fats. physical and mental development. thyroid gland. preventing goiter. As part of several thyroid hormones, iodine controls nutrient metabolism; nerve and muscle function; skin, hair, tooth, and nail condition. Sources… Iodised salt, kelp, seafood, salt water…
Recommended Dietary Intakes Men – 7 mg Pre-menopausal women – 12 -16 mg. Post-menopausal women – 5 – 7 mg. Pregnant women – add 10 – 20 mg. This Mineral Is Essential For. transportation and storage of oxygen in the blood and muscles. energy production. immune functioning. growth. produces haemoglobin and myoglobin. Sources Red…
Recommended Dietary Intakes Men – 320 mg Women – 270 mg Pregnant women – add 30 mg This Mineral Is Essential For… production of energy. assists in the assimilation of calcium and potassium. a healthy heart, bones, muscles and blood vessels. production of genetic materials. Sources… Dairy products, fish, nuts, meat and seafoods Comments… With the help of vitamin…
Recommended Dietary Intakes Adults – 2.0 mg to 5 mg (There is no amount specified in Australia, however these levels are thought to be adequate). This Mineral Is Essential For. proper formation and maintenance of bone, cartilage, and connective tissue. contributing to the synthesis of proteins and genetic material. producing energy from foods….
Recommended Dietary Intakes adults – 75 – 250 mcg (however there is no set recommended dietary intake in Australia for this mineral.) This Mineral Is Essential For. nitrogen metabolism iron utilisation carbohydrate metabolism Sources… Peas, beans, cereals, pastas, dark greenleafy vegetables, yeast, milk, and organ meats. Comments… People generally get enough through diet; deficiency is…
Recommended Dietary Intakes Adults – 1000 mg This Mineral Is Essential For. transfer of genetic information. for healthy bones and teeth. balance of acid in body energy kidney function. cell growth. contraction of heart muscle. Sources Found in most foods – soft drinks, asparagus, bran cereal, rice bran, salmon and other fish, brewer yeast, corn,…
Recommended Dietary Intakes Adults – 1950 – 5460 mg This Vitamin Is Essential For. Potassium is distributed throughout the body fluids including the blood, lymph and fluid in the cells. also water balance in the body. contraction of muscles. balance of acid and alkali. nerves. energy metabolism. helps prevent stroke. helps maintain proper blood pressure. protein…
Recommended Dietary Intakes Adults – 920 – 2300 mg This Mineral Is Essential For. water balance in the body muscle contraction nerves energy stomach acid production Sources… Most of the sodium we receive is from table salt, processed foods, soft drinks, meats, shellfish, condiments, snack foods, food additives, and over-the-counter laxatives. Comments… We generally…
This Vitamin Is Essential For. disinfects the blood. resists bacteria. aids in oxidation reactions. aids in bile secretion. protects against toxins. aids the construction of connective tissue. helps bones, teeth, skin, hair and nails. Sources Found in protein foods – egg, seafood, beans, milk products, nuts and meats. Comments Sulphur is a component of amino…
(BETA CAROTENE, RETINOL) Recommended Dietary Intakes Men – 750 mcg Women – 750 mcg This vitamin is essential for. eyes – vision (especially at night), inflammation. skin – acne, psoriasis, dry or scaly skin, boils and other skin problems. Hair – dandruff, dry or unhealthy hair nails – peeling mucous membranes – nose, throat, respiratory…
These Vitamins are Essential For. The vitamin B complex is a combination of essential vitamins. Although each is a distinct nutrient, the B vitamins coexist in many of the same foods and often work together to maintain the health of the metabolism, skin, hair and muscle, immune and nervous system, eyes, liver, digestion system. They…
Thiamine Recommended Dietary Intakes Men – 0.9 – 1.1 mg Women – 0.7 -0 .8 mg Children under seven – 0.15 -0 .7 mg Children seven to eighteen – 0 .8 – 1.2 mg This Vitamin Is Essential For. metabolise carbohydrates, fats, and proteins. helps in the conversion of excess glucose into stored fat….
(RIBOFLAVIN) Recommended Dietary Intakes Men – 1.3 – 1.7 mg Women – 1.0 – 1.2 mg Pregnant women – 0.3 mg more This Vitamin Is Essential For. helps produce energy from carbohydrates, fats, and proteins. healthy skin, hair, nails, and mucous membranes. helps in the production of red blood cells, corticosteroids, and thyroid hormones….
(NIACIN) Recommended Dietary Intakes Men – 16 – 19 mg Women – 11- 13 mg Pregnant women – add 2 mg This Vitamin Is Essential For. releases energy from food. build red blood cells. circulation – it dilates blood vessels. skin, nerves, and blood vessels support the digestive system. mental health and memory. de-toxify certain drugs…
(PANTOTHENIC ACID) Recommended Dietary Intakes 3 – 7 mg is considered adequate. This Vitamin Is Essential For converting food to energy – stamina. building red blood cells making bile the nervous system. immune system – the healing of wounds (as a topically applied cream). Sources… Organ meats, poultry, salmon and other salt water fish,…
(PYRIDOXINE) Recommended Dietary Intakes men – 1.0 – 1.9 mg; women – 0.8 – 1.1 mg; Pregnant women – add 0.1 mg This Vitamin Is Essential For… immune function nerve-impulse transmission (especially in the brain) energy metabolism red blood cell synthesis. premenstrual syndrome – water retention. This vitamin is part of more functions that most others….
Recommended Dietary Intakes Men – 200 mcg Women – 200 mcg This Vitamin Is Essential For… the maintenance and production of energy. formation of red blood cells. healthy hair, skin and nails. nervous system. a healthy pregnancy. mental health. Sources… Liver, kidneys, beef, poultry, oily fish, cheese, avocados, beans, beets, celery, eggs, milk,…
(COBALAMIN) Recommended Dietary Intakes Adults – 2 mcg; Pregnant women – add 0.1 mcg This Vitamin Is Essential For… converting fats, carbohydrates, and protein into energy, assisting in the synthesis of red blood cells. producing the genetic materials. amino acid and fatty acid metabolism healthy nerves, blood cells, skin and hair growth. proper digestion….
(ASCORBIC ACID) Recommended Dietary Intakes Men – 40 mg; Women – 30 mg Pregnant women – 60 mg This Vitamin Is Essential For the production of collagen. the healing of wounds, burns, bruises and broken bones. immune and nervous system. rheumatoid arthritis. prevention of heart disease. help prevent some forms of cancer. potential to prevent the common cold….
(CHOLECALCIFEROL, ERGOCALCIFEROL) This Vitamin Is Essential For healthy bones and teeth. normal muscle contraction. nerve function. prevents rickets. psoriasis. some cancers. Sources Fatty fish such as herring, salmon, and tuna, dairy products, eggs, summer sun, breakfast cereals, and infant formulas are fortified with vitamin D. Comments The vitamin D we receive from food or…
Recommended Dietary Intakes Men – 10 mg alpha TE Women – 7 mg alpha TE This Vitamin Is Essential For immune system, endocrine system, and sex glands. antioxidant, it may prevent cancer and heart disease. atherosclerosis and improves circulation. accelerates wound healing. protects lung tissue from inhaled pollutants. may reduce risk for heart disease. and may prevent…
(MENADIONE, PHYTONADIONE) This Vitamin Is Essential For bone formation kidney and liver functioning blood clotting Sources… Spinach, asparagus, cabbage, brussels sprouts, cauliflower, broccoli, turnip greens, or other dark leafy vegetables, beef, liver; green tea; cheese, egg yolks, and oats. Comments… If you take antibiotics, you may need to eat more of the above…
Recommended Dietary Intakes adults – 12 mg; pregnant women – 16 mg This Mineral Is Essential For… production of genetic material. energy production bone development and growth; wound healing. the liver’s ability to remove toxic substances such as alcohol from the body. immune function. regulation of heart rate and blood pressure. healthy brain, teeth, bones and…
