Foods that contain our Vitamins/Minerals

BIOTIN (uG/DAY) CHOLINE (MG/Day) a FOLATE (uG/Day) b Cereal, Chocolate, Egg yolk, Legumes, Milk, Nuts, Organ meats (liver, kidney), Pork, Yeast Eggs, meat/fish/whole grains, Breakfast cereals, Veg/fruits, milk, fats /oils. The most available form of Folate is folinic acid, which is better absorbed then folic acid. Recommended folinic acid rich foods include: beans, lentils, split peas, walnuts, hazelnuts, almonds, spinach, broccoli, barley, Brussels sprouts, oatmeal, cabbage, avocado, green beans, corn, and coconut. Vitamin B3 (Niacin) is found in many foods including yeast, meat, fish, milk, eggs, green vegetables, beans, and cereal grains Avocado, broccoli, kale, and other vegetables in the cabbage family, eggs, legumes and lentils, milk, mushrooms, organ meats, poultry, white and sweet potatoes, whole-grain cereals, yeast Dairy products, Eggs, Green leafy vegetables, Lean meats, Legumes, Milk, Nuts Whole-grain breads and cereals, organ meats, lean pork, nuts, legumes Vitamin A: green, orange, and yellow vegetables, such as: carrots, sweet potatoes, yams, squash, broccoli, parsley, kale, spinach, dandelion greens, and other dark leafy greens. Fortified cereals, beef, poultry, starchy vegetables, and some non-citrus fruits For Vitamin B rich foods: If cutting out meat, cheese is ok for b12, or milk. Bison Meat grass fed. . Starting the day off with fortified cereals

NIACIN-B3 (MG/Day) c

PANTOTHENIC ACID (MG/DAY)

RIBOFLAVIN (MG/DAY)

THIAMIN (MG/DAY) VITAMIN A (uG/DAY) d

VITAMIN B6 (MG/DAY) VITAMINB-12 (uG/DAY)

like Kellogg's Special K or General Mills' Total Raisin Bran have around 6.0 g of Vitamin B12 per cup. Look at your favorite cereal's label for nutrition facts. Choose cereals made from whole grains, and skip any with lots of added sugar. Organic raisin flakes. VITAMIN C (MG/DAY) e Vitamin C is best absorbed when combined with bioflavonoids that are present in half to equal amounts of the vitamin C. It Should be taken as buffered vitamin C if you are overly acidic. Recommended vitamin C-rich foods include: red chili peppers, red and green sweet peppers, kale, parsley, collards, broccoli, Brussels sprouts, mustard greens, watercress, cauliflower, red cabbage, strawberries, papaya, spinach, lemon, turnips, mangos, asparagus, Swiss chard, green onions, and okra. For vitamin d: just lay out in the sun for about 10-15 mins. a day and let the sun hit you face, arms, and hands For Vitamin E-rich foods include: sunflower seeds, almonds, spinach, oatmeal, asparagus, brown rice, pecans, carrots, and peas. Excellent sources of vitamin K include parsley, kale, spinach, Brussels sprouts, Swiss chard, green beans, asparagus, broccoli, mustard greens, turnip greens, collard greens, thyme, romaine lettuce, sage, oregano, cabbage, celery, sea vegetables, cucumber, leeks, cauliflower, tomatoes, and blueberries. Studies been shown that getting our Calcium form plants based foods and supplements in a way better path towards your health. Dairy products have been associated with cancer risk. One of those is prostate cancer. Foods that are Calcium rich include: dark leafy greens, kelp, greens (such as collard, dandelion, beet, and turnip greens), kale,

VITAMIN D (uG/Day) f VITAMIN E (MG/DAY) g

VITAMIN K (uG/DAY)

CALCIUM (MG/Day)

CHROMIUM (uG/DAY)

COPPER (uG/DAY)

FLUORIDE (MG/Day) IODINE (uG/DAY) IRON (MG/Day) I

MAGNESIUM (MG/DAY)

MANGANESE (MG/Day) MOLYBDENUM (MG/DAY)

parsley, watercress, almonds, corn tortillas made with lime, tofu, sunflower seeds, sesame seeds, tahini (sesame butter) and broccoli. Good chromium food sources include whole grain breads, cereals, lean meats, cheeses, and some spices, such as black pepper and thyme, Brewers yeast, fruits and vegetables Recommended, copper-rich foods include: Almonds, Hazelnuts, Walnuts, Pecans, Split Peas, Carrots, garlic, ginger root, and turnips. Fluoridated water, tea, or marine fish Iodized salt, seafood, dairy products, Good Sources of Iron include: legumes (beans, dried peas, and lentils); seeds like pumpkin, sunflower, flax, and sesame. Grains like millet, and brown rice; Nuts that are good for us are almonds, cashews, Brazil nuts, and pecans. Vegetables are, sea vegetables, and green peas, leafy greens like spinach, parsley, and beet greens. Try to find forms of magnesium that contain magnesium citrate, aspartate, Malate, succinate, or fumarate. Recommended-rich foods include: Almonds, Hazelnuts, Walnuts, Pecans, beets and beet greens, Spinach, Swiss Chard, Collard greens, sweet corn, Avocado, parsley, sunflower seeds, dandelion greens, garlic, fresh green peas, sweet potato, broccoli, cauliflower, carrot, celery, and asparagus. Grains, legumes, nuts, seeds, green vegetables, milk, some fruits Vegetables, dark green leafy vegetables are the best source of molybdenum. Other sources also include: Legumes, peas, and beans Milk/dairy, meat, nuts/beans, whole grain or wheat bread.

PHOSPHORUS(MG/DAY)

SELENIUM (MG/DAY) ZINC MG/DAY) m

POTASSIUM (G/DAY) SODIUM (G/DAY) CHLORIDE (G/DAY) CARBOHYDRATE -RDA/AI (G/DAY) CARBOHYDRATE - AMDR (%) TOTAL FIBER- RDA/AI (G/DAY) TOTAL FAT- AMDR (%) LINOLEIC ACID- RDA/AI (G/DAY) LINOLEIC ACID- AMDR (%) ALPHA-LINOLENIC ACID- RDA/AI (G/DAY) ALPHA-LINOLENIC ACID- AMDR (%) PROTEIN- RDA/AI (G/DAY)

Seafood, meat, whole grains The best forms of Zinc are picolinate, acetate, citrate, glycerate, and monomethionine. Recommended, Zincrich foods include: Ginger root, pecans, split peas, oats, lima beans, almonds, walnuts, buckwheat, hazelnuts, green peas, turnips, parsley, garlic, carrots, black beans, corn, cauliflower, spinach, and cabbage. Meats, milk, fruits, vegetables, grains, legumes Fresh fruits and vegetables Salt and vegetables Whole grains, vegetables, fruits and beans Vegetables, grains, and beans. In grass fed meat and cheese, and organic dairy. Found in walnuts and vegetable oils, like flaxseed, soybean and olive. Quinoa. Whole grains, legumes/beans, and nuts, but use nuts mostly for a snack not a meal, because of content. Whey protein, hemp seeds and Brown rice extract are goods forms as well. Get purified water

PROTEIN- AMDR (%) WATER (L/DAY) p

Note: the table includes values for the type of DRI standard-Adequate intake (AI) or Recommended Dietary Allowance (DRA)- that has been established for that particular nutrient and life stage; RDAs are shown in bold Style. The final row of the table shows the Tolerable Upper Intake Levels (ULs) for adults; refer to full DRI report for information on other ages and life stages. A UL is the maximum level of daily nutrient intake that is likely to pose no risk of adverse effects. There are insufficient data to set ULs for all nutrients, but this does not mean that there is no potential for adverse effects; source of intake should be form food only to prevent high levels of intake of nutrients without established ULs. In healthy individuals, there is no established benefit from nutrient intakes above the RDA or AI. a. Although AIs have been set for choline, there are few data to assess whether a dietary supply of choline is needed at all stages of the life cycle, and it may be that the choline requirement can be met by endogenous synthesis at some of these stages.

b. As dietary folate equivalents (DFE): 1 DFE=1ug food folate=0.6 ug folate from fortified food or as a supplement consumed with food=0.5 ug of a supplement taken on an n empty stomach. c. As niacin equivalents (NE): 1 ug niacin=60ug tryptophan. d. As retinol activity equivalents (RAE s): 1RAE=1 ug retinol, 12ug b-carotene, or 24ug a-carotene or bcrypotoxanthin. Performed vitamin A (Retinol) is abundant in animal-derived foods; provitamin A carotenoids are abundant is some dark yellow, orange, red, and deep-green fruits and vegetables. For preformed vitamin A and for provitamin A carotenoids is supplements, 1RE=1RAE; for provitamin A carotenoids in foods, divide the Res by 2 to obtain RAEs. The UL applies to preformed vitamin A. e. Individuals who smoke require an additional 35mg/day of vitamin C over that needed by nonsmokers; nonsmokers regularly exposed to tobacco smoke should ensure they meet the RDA for vitamin C. f. As cholecalciferol: 1ug cholecalciferol= 40 IU vitamin D. DRI values are based on the absence of adequate exposure to sunlight. g. As a- tocopherol. Includes naturally occurring RRR-a-tocopherol and the 2R-steroisomeric forms from supplements; does not include the 2S-steroisomeric forms from supplements. h. Because 10-30% of older people may malabsorb food-bound B-12, those over age 50 should meet their RDA mainly with supplements or foods fortified with B-12. i. In view of evidence linking folate intake with neural tube defects in the fetus, it is recommended that all women capable of becoming pregnant consume 400ug from supplements or fortified foods in addition to consuming folate from a varied diet. j. It is assumed that women will continue consuming 400ug from supplements or fortified food until their pregnancy is confirmed and they enter prenatal care, which ordinarily occurs after the end of the periconceptional period- the critical time for formation of the neural tube. k. The UL applies only to intake from supplements, fortified foods, and/or pharmacological agents and not to intake from foods. l. Because the absorption of iron from plant foods is low compared to that from animal foods, the RDA for strict vegetarians is approximately 1.8 times higher than the values established for omnivores (14mg/day for adult male vegetarians; 33 mg/day for premenopausal female vegetarians). Oral contraceptives (OCs) reduce menstrual blood losses, so women taking them need less daily iron; the RDA for premenopausal women taking OCs is 10.9 mg/day. For more on iron requirements for other special situations, refer to Dietary Reference Intake for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc (Visit http:// www.nap.edu for the complete report). m. Zinc absorption is lower for those consuming vegetarian diets so the zinc requirement for vegetarians is approximately twofold greater than for those consuming a nonvegetarian diet. n. Daily protein recommendations are based on body weight for reference weights. To calculate for a specific body weight, use the following values: 1.5g/kg for infants, 1.1g/kg for 1-3years, 0.95 g/kg for 413 years, 0.8 g/kg for adults, and 1.1g/kg for pregnant (using pregnancy weight) and lactating women. o. Acceptable Macronutrient Distribution Range (ADMR), expressed as a percent of total daily calories, is the range of intake for a particular energy source that is associated with reduced risk of chronic disease while providing intakes of essential nutrients. If an individual consumes is excess of the AMDR, there is a potential for increasing the risk of chronic disease and/or insufficient intakes of essential nutrients. p. Total water intake from fluids and food q. Not determinable due to lack of data of adverse effects in this age group and concern with regard to lack of ability to handle excess amounts. Source of intake should be from food only to prevent high levels of intake. r. For infants, Adequate intake of total fat is 31grams/day (0-6 months) and 30 gram per day (7-12 months) from breast milk and, for infants 7-12 months, complementary food and beverages.

Source: Food and Nutrition Board, Institute of Medicine, National Academies. 2110. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington. DC: National Academies Press. http://www.iom.edu/Activities/Nutrotion/SummaryDRIs/DRI-Tables.aspx. Reprinted with permission from the National Academies Press, Copyright 2010, and National Academy of Sciences.