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 maintian 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.
|
|
