Common names
* Iron
Recommended Intake
* Males 19+: 8 mg/day
* Females 19-50: 18 mg/day
* Females 51+: 8 mg/day
What's Iron for?
* Required for formation of hemoglobin in the blood and myoglobin in the muscle, both of which carry oxygen to cells
* Involved in energy metabolism and the immune system
* Helps regulate cell growth and differentiation
* Prevents iron deficiency anemia
Best Food sources
* Animal sources: red meat, organ meats, fish, poultry, eggs
* Plant sources: beans, lentils, whole and enriched grains, green leafy vegetables, dried fruits
Note that animal sources are better absorbed than plant sources, but the absorption of plant sources can be improved by consuming vitamin C-containing foods at the same time
posted by...nagarjuna...july 24th..
Thursday, July 23, 2009
Nutrition 101: Iodine
Common names
* Iodine
Recommended Intake
* Males and Females ≥ 19 years: 150 ug/day
What's Iodine for?
* Required for the production of thyroid hormones, which control energy metabolism
* Prevents goiters and cretinism (mental and physical retardation)
Best Food sources
* Iodized salt, seafood, iodine-fortified bread, dairy products
posted by...nagarjuna..july 24th..
* Iodine
Recommended Intake
* Males and Females ≥ 19 years: 150 ug/day
What's Iodine for?
* Required for the production of thyroid hormones, which control energy metabolism
* Prevents goiters and cretinism (mental and physical retardation)
Best Food sources
* Iodized salt, seafood, iodine-fortified bread, dairy products
posted by...nagarjuna..july 24th..
Nutrition 101: Fluoride
Common names
* Fluoride
Recommended Intake
* Males ≥ 19 years: 4 mg/day
* Females ≥ 19 years: 3 mg/day
What's Fluoride for?
* Plays a role in bone health by contributing to bone mineralization
* Prevents tooth decay and cavities
Best Food sources
* Found in most water, soil, plants, and animals
* Particularly good sources are water (not bottled), tea, and seafood
* Also found in toothpaste
posted by...nagarjuna..july 24th..
* Fluoride
Recommended Intake
* Males ≥ 19 years: 4 mg/day
* Females ≥ 19 years: 3 mg/day
What's Fluoride for?
* Plays a role in bone health by contributing to bone mineralization
* Prevents tooth decay and cavities
Best Food sources
* Found in most water, soil, plants, and animals
* Particularly good sources are water (not bottled), tea, and seafood
* Also found in toothpaste
posted by...nagarjuna..july 24th..
Nutrition 101: Copper
Common names
* Copper
Recommended Intake
* Males and females ≥ 19 years: 900 ug/day
What's Copper for?
* Structural component of many enzyme systems
* Allows iron to function in the body, thereby preventing iron deficiency anemia
* Protects against free radicals by acting as an antioxidant
* Required for the health of bones, lungs, and blood vessels
* Helps heal wounds
Best Food sources
* Legumes, fish, liver, shellfish, whole grains, cocoa powder, cereal and cereal products, green vegetables
posted by...nagarjuna..july 24th..
* Copper
Recommended Intake
* Males and females ≥ 19 years: 900 ug/day
What's Copper for?
* Structural component of many enzyme systems
* Allows iron to function in the body, thereby preventing iron deficiency anemia
* Protects against free radicals by acting as an antioxidant
* Required for the health of bones, lungs, and blood vessels
* Helps heal wounds
Best Food sources
* Legumes, fish, liver, shellfish, whole grains, cocoa powder, cereal and cereal products, green vegetables
posted by...nagarjuna..july 24th..
Nutrition 101: Chromium
Common names
* Chromium
Recommended Intake
* Males 19-50 yrs: 35 ug/day
* Males 51+ yrs: 30 ug/day
* Females 19-50 yrs: 25 ug/day
* Females 51+ yrs: 20 ug/day
What's Chromium for?
* Maintains normal blood sugar levels by increasing the effectiveness of insulin as part of Glucose Tolerance Factor
Best Food Sources
* Meat (especially liver), peas, beans, cheese, whole grains, brewer's yeast, red wine
posted by...nagarjuna..july 24th..
* Chromium
Recommended Intake
* Males 19-50 yrs: 35 ug/day
* Males 51+ yrs: 30 ug/day
* Females 19-50 yrs: 25 ug/day
* Females 51+ yrs: 20 ug/day
What's Chromium for?
* Maintains normal blood sugar levels by increasing the effectiveness of insulin as part of Glucose Tolerance Factor
Best Food Sources
* Meat (especially liver), peas, beans, cheese, whole grains, brewer's yeast, red wine
posted by...nagarjuna..july 24th..
Nutrition 101: Calcium
Common names
* Calcium
Recommended Intake
* Males and females 19-50 yrs: 1000 mg/day
* Males and females 51-70 yrs: 1200 mg/day
What's Calcium for?
* Involved in bone and teeth structure
* Aids in muscle contraction, blood clotting, blood vessel contraction and dilation, secretion of enzymes and hormones, and nerve function
* Protects against osteopenia, osteoporosis, and hypertension
* May play a role in preventing high blood cholesterol, diabetes, colon cancer, and obesity
Best Food sources
* Dairy products, such as milk, yogurt, and cheese
* Kale, Chinese cabbage, broccoli, mustard and turnip greens, bok choy, parsley, watercress, some seaweeds
* Canned fish with the bones in
* Calcium fortified juice, soy milk, tofu, and cereals
posted by...nagarjuna...july 24th..
* Calcium
Recommended Intake
* Males and females 19-50 yrs: 1000 mg/day
* Males and females 51-70 yrs: 1200 mg/day
What's Calcium for?
* Involved in bone and teeth structure
* Aids in muscle contraction, blood clotting, blood vessel contraction and dilation, secretion of enzymes and hormones, and nerve function
* Protects against osteopenia, osteoporosis, and hypertension
* May play a role in preventing high blood cholesterol, diabetes, colon cancer, and obesity
Best Food sources
* Dairy products, such as milk, yogurt, and cheese
* Kale, Chinese cabbage, broccoli, mustard and turnip greens, bok choy, parsley, watercress, some seaweeds
* Canned fish with the bones in
* Calcium fortified juice, soy milk, tofu, and cereals
posted by...nagarjuna...july 24th..
Nutrition 101: Folate
Common names
* Folate, Folic Acid, Folacin, Pteroylglutamic Acid (PGA)
Recommended Intake
* Males & Females ≥ 19 years: 400 ug/day
Note: It is recommended that all women of child-bearing ages consume 400 ug from supplements or fortified foods in addition to intake of food folate from a balanced diet.
What's Folate for?
* Part of an enzyme complex that assists in releasing energy from food
* Reduces risk of brain and spinal cord damage during first weeks of pregnancy
* Helps ensure proper cell division and red blood cell formation occurs
* Involved in converting vitamin B12 to its metabolically active form
* Defends against anemia and cancer
Best Food sources
* Leafy green vegetables, citrus fruits and fruit juices, dried beans and peas, poultry, enriched grain products
posted by...nagarjuna...july 24th...
* Folate, Folic Acid, Folacin, Pteroylglutamic Acid (PGA)
Recommended Intake
* Males & Females ≥ 19 years: 400 ug/day
Note: It is recommended that all women of child-bearing ages consume 400 ug from supplements or fortified foods in addition to intake of food folate from a balanced diet.
What's Folate for?
* Part of an enzyme complex that assists in releasing energy from food
* Reduces risk of brain and spinal cord damage during first weeks of pregnancy
* Helps ensure proper cell division and red blood cell formation occurs
* Involved in converting vitamin B12 to its metabolically active form
* Defends against anemia and cancer
Best Food sources
* Leafy green vegetables, citrus fruits and fruit juices, dried beans and peas, poultry, enriched grain products
posted by...nagarjuna...july 24th...
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