Recommended Vitamin and Mineral Intake

RECOMMENDED VITAMIN INTAKES

VITAMIN MEN WOMEN CHILDREN
VITAMIN A (mcg) 700 600 500
VITAMIN C (mg) 40 40 30
VITAMIN D (mcg) —- —- —-
VITAMIN E (mg) over 4 Over 3 —-
VITAMIN B1 (mg) 1 0.8 1.0
VITAMIN B2 (mg) 1.3 1.1 1.0
NIACIN (mg) 17 13 12
VITAMIN B6 (mg) 1.4 1.2 1.0
VITAMIN B12 (mcg) 1.5 1.5 1.0
FOLATE (mcg) 200 200 150
PANTOTHENIC ACID (mg) 3-7 3-7 3-7

RECOMMENDED MINERAL INTAKES

MINERAL MEN WOMEN CHILDREN
CALCIUM (mg) 700 700 550
CHLORINE (mg) 2,500 2,500 1,800
CHROMIUM (mcg) 25 25 —-
COPPER (mg) 1.2 1.2 0.7
FLUORIDE (mg) —- —- —-
IODINE (mcg) 140 140 110
IRON (mg) 8.7 14.8 9
MAGNESIUM (mg) 300 270 200
MANGANESE (mg) —- —- —-
MOLYBDENUM (mcg) 50-400 50-400 0.5-1.5
PHOSPHORUS (mg) 550 550 450
POTASSIUM (mg) 3,500 3,500 2,000
SELENIUM (mcg) 75 60 30
SODIUM (mg) 1,600 1,600 1,200
ZINC (mg) 9.5 7 7

 

Life is like Coffee Movie

Do you know people that just seem to be happier in general? Do you say to yourself, “I want to be more like them”? Often, the happiest people in the world don’t have the best of everything…they just make the best of everything!

via Life is like Coffee Movie.

Minerals Our Body Need

SOURCES OF MAJOR MINERALS

Many foods are good dietary sources of the major minerals, and a balanced diet should provide the necessary nutrients for most people.

CALCIUM-milk, cheese, yogurt, nuts, legumes, whole grains, tofu, tahini, calcium-
Enriched soy milk
CHLORIDE-sodium chloride (table salt)
MAGNESIUM-milk, cheese, legumes, nuts, fish, whole-wheat bread, potatoes
PHOSPHORUS-vegetables, fresh & dried fruits, legumes, nuts, instant coffee
SODIUM-processed & manufactured foods, baked foods, breakfast cereals
SULFUR-meats, cheese, milk, nuts

SOURCES OF TRACE ELEMENTS

The trace elements are essential to life but are only required in very small amounts. Whole-grain cereals, green leafy vegetables, and seafood are good sources of most of the trace elements.

CHROMIUM-whole-grain cereals, vegetables, meats, fish, legumes, nuts
COPPER-meats, fish, shellfish, nuts, whole-grain cereals, wheatgerm
FLUORIDE-fish, seafood, sea vegetables, tea, drinking water
IODINE-seafood, iodized sea salt, milk
IRON-meats, liver, game, dark oily fish, poultry, green leafy vegetables, nuts, seeds,
dried fruits
MANGANESE-whole-grain cereals, green leafy vegetables, legumes
MOLYBDENUM-whole-grain cereals, legumes, organ meats, green leafy vegetables
SELENIUM-whole-grain cereals, seafood, legumes, brazil nuts
ZINC-oysters & other shellfish, meats, whole-grain cereals

A good Multi Vitamin with Minerals will help your body have the nutrients it needs to function at the Optimum level of Efficiency.

Check out http://sherryb.vitamark.com for natural supplements to enhance your health hand well being

Vitamin Deficiency Causes Health Issues

SYMPTOMS OF DEFICIENCIES

The body can store only limited amounts of water-soluble vitamins, so a regular intake is needed. Deficiency of these nutrients is more likely than a deficiency of fat-soluble vitamins, which can be stored for considerable lengths of time. The following list summarizes common symptoms of vitamin deficiencies:

BIOTIN: fatigue, poor appetite, nausea, scaly skin, muscle pains

FOLATE: weakness due to anemia, sore mouth and tongue

VITAMIN A: night blindness, dry and scaly skin, poor growth in children

VITAMIN B1 (THIAMINE): muscle weakness

VITAMIN B2: cracks around the mouth, sore tongue

VITAMIN B3 (NIACINE): scaly skin, inflammation of the mouth, general weakness,
Weight loss

VITAMIN B5 (PANTOTHENIC ACID): fatigue, nausea, headache, muscle cramps,
Stomachache

VITAMIN B6: skin disorders, cracks at the corners of the mouth, depression

VITAMIN B12: anemia, sore mouth and tongue, diarrhea, general weakness

VITAMIN C: poor wound healing, vulnerability to bruising, bleeding gums

VITAMIN D: rickets, muscle spasms, osteomalacia (weak, softened bones)

VITAMIN E: anemia and nerve problems leading to diminished eyesight and difficulty in
Walking

VITAMIN K: poor blood clotting