Nutrition: Food for a Healthy Mind and Body

*Vitamin A: Helps maintain healthy eyes,skin,hair, mucous membranes.

Sources - Dark green leafy vegetables, yellow /orange fruits and vegetables, fish liver oils, carrots, spinach, milk, cheese, peaches, eggs, melon, apricot

RDI (Reference Daily Intake) - 800 RE for adult women; 1,000 RE for adult men.

*Vitamin B1: Helps maintain normal health of the heart, brain, nervous system and normal red blood cell levels.

Sources - Whole grains, wheat germ, nuts, legumes

RDI - Between 1.1 to 1.5 mg for adults

*Vitamin B2: Helps maintain normal health of the eyes, skin, nails and hair.

Sources - Avocado, milk and dairy products, green vegetables such as broccoli, turnip greens, aspargus, and spinach

RDI - Between 1.3 to 1.7 mg for adults

*Vitamin B3: Helps maintain normal health of the nervous system, circulatory system. Needed for protein and carbohydrate metabolism.

Sources - Almonds, peanuts, poultry, fish, whole and enriched grains, dried beans, and peas

RDI - Between 15 to 19 mg for adults

*Vitamin B5: Helps maintain normal health of the nervous system.

Sources - Avocado, whole grains, found in almost all foods

*Vitamin B6: Helps maintain normal health of the nervous system, brain and reproductive process.

Sources - Legumes, oatmeal, poultry, fish, eggs, and whole grains

RDI - Between 1.6 to 2.0 mg for adults

*Vitamin B12: Helps maintain blood cells healthy, nervous system, boosts the immune system, helps prevent heart disease.

Sources - Dairy products, poultry and eggs

RDI - 2 mcg for adults

*Vitamin C: Helps maintain a healthy immune system. Used in the production of collagen. Helps to maintain healthy bones, cartilage and teeth.

Sources - Citrus fruits, peppers, raw cabbage, pineapple, potatoes, parsley, tomato, green vegetables

RDI - 75 mg for women, 90 mg for men

*Vitamin D: Essential for growth and maintenance of strong bones.

Sources - Milk and milk products, eggs

*Vitamin E: An antioxidant that helps maintain the integrity of body cells. Maintains healthy circulation and muscle function, including the heart.

Sources - Corn, nuts, egg yolk, nuts, sunflower seeds, wheat germ, vegetable oils, wholegrain cereals, apples, carrots, celery

RDI - 15 mg alpha-tocopherol for adults

*Folic Acid: A form of folate, helps maintain cells grow and divide, reduces risk of certain birth defects,important for red blood cells and crucial in creating amino acids

Sources - Leafy green vegetables, legumes, asparagus, broccoli, cabbage, oranges, whole grains

RDI - 400 mcg for adults

*Calcium: Helps maintain strong healthy bones and teeth. Aids normal heart action. Assists normal health of the muscles and nervous system.

Sources - Dairy products, almonds, soy beans, egg yolk, calcium-fortified orange juice or soy milk, and green leafy vegetables such as broccoli, kale, and collards.

RDI - 1,000 mg for adults

*Iron: Helps in making hemoglobin in blood and myoglobin in muscle, which supply oxygen to cells.

Sources - Whole grains: wheat, millet, oats; Pulses: soybeans, dried beans and peas, kidney beans; Vegetables: broccoli, spinach and other leafy vegetables; Dried fruits: almonds, prunes, raisins, and apricots

RDI - Between 10 to 12 mg for men and 12 to 15 mg for women

*Manganese: Helps maintain assists the normal health of the nervous system, normal co-ordination between the brain, nerves and muscles.

Sources - Sunflower seeds, coconuts, pecans, walnuts, almonds, corn, olives, whole grains, nuts, legumes (dried beans), vegetables, fruit, instant coffee, tea, and cocoa powder

*Magnesium: Helps maintain healthy muscles, arteries and bones. Assists the normal health and function of the heart, muscles and nervous system.

Sources - Almonds, cashews, soy beans, dark green leafy vegetables, milk, nuts, legumes (dried beans), bananas, wheat bran, whole grains

RDI - Between 280 to 300 mg for women, 350 to 400 mg for men.

*Monounsaturated fat: A nutrient that provides dietary energy without raising cholesterol levels.

Sources - Olive oil, canola oil, and peanut oil.

*Potassium: Assists the normal function of the nervous system, helps maintain correct acid/alkaline balance in blood and tissues.

Sources- All vegetables, citrus fruits, apricots, banana, potato, nuts, avocado, milk, meat and poultry

*Zinc: Helps maintain normal reproduction, healthy immune function, healthy skin.

Sources - Sunflower and pumpkin seeds, milk, dairy products, wheat germ, whole grains, ginger, oysters

RDI - Between 12 to 15 mg for women and 15 mg for men

Folic acid, calcium and iron are especially important to women and zinc for men.