Vitamins and Minerals (Fat Soluble) | Recommended Daily Intake | Where can I find them? | Functions within the body |
Vitamin A | 900 micrograms | Sweet potatoes, spinach, and carrots | Maintains vision and overall eye health. (insufficiency can cause night blindness) |
Vitamin D | 5 micrograms | From sunlight naturally, eggs, and fortified milk | Mineralizes bones (insufficiency can cause rickets) |
Vitamin E | 15 milligrams | Plant oils, nuts, and wheat germ | Antioxidant that stabilizes cell membrane |
Vitamin K | 120 micrograms | Green leafy vegetables | Part of synthesis for proteins in blood-clotting |
Vitamins and Minerals (Water Soluble) | Recommended Daily Intake | Where can I find them? | Functions within the body |
Thiamin (B1) | 1.2 milligrams | Pork, enriched grains, and nuts | Helps functions of the nervous system and metabolism (insufficiency can cause beriberi) |
Riboflavin (B2) | 1.3 milligrams | Meat, dairy, leafy vegetables (green), and enriched breads & cereals | Maintains support for skin health, vision, and metabolism. |
Niacin (B3) | 1.6 milligrams | Milk, eggs, chicken, meant, fish, enriched & whole grains, and nuts | Helps functions in enzyme metabolism (insufficiency can cause pellagra) |
Vitamin B6 | 1.3 milligrams | Meat, chicken, fish, fruit, potatoes, enriched grains, and soy | Contributes to the functions in amino and fatty acid metabolism , niacin, and maintains red blood cells |
Vitamin B12 | 2.4 micrograms | All animal products | Maintains nerve cells and new cell synthesis |
Folate | 400 micrograms | Green leafy vegetables, seeds, and grains | Associated with new cell synthesis and prevention neural tube defects |
Monday, August 2, 2010
Guidelines to Vitamins: Are you taking the recommended daily intake?
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swallow's nest in an edible gel form is supposed be good for the skin too. it gives that clear and pasty skin that we all love.
ReplyDeleteit's mad expensive. my brother and i bought some for my mom for her birthday. it was like 400 bucks for like a 6-8 oz jar. Luckily we finally found the one of popular brand online (hongkong-bird-nest.50webs.com/index_e.htm and http://www.euyansang.com/)
dad said it's really popular in indonesia. that a guy has to climb a high mountain to get the nest. that's why it's so expensive.
i mean why doesn't the dude just look for the fabled korean swallow king, capture it and let it lay eggs full of gold! then, he wouldn't have to work so hard and climb them high mountains.
Thanks for the guidelines. Regular intake of Supplements helps in a lot of ways. Eating foods rich in different vitamins and minerals also helps.
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