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FOOD QUALITIES
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Folic Acid
•Recommended:
•Cut risk of colon cancer 50% by taking 400 mcg per day
•Keep arties clear
•Improve memory
•Keep sperm vigorous
•Found in leafy vegetables, legumes and whole grains
•The body uses folic acid more efficiently when it comes from supplements and fortified foods like cereal, breads and pasta.
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Calcium
•Recommended: 1200-1500 mg daily for ages 11-24
1000 mg daily for ages 25 and older
•Keeps bones strong and dense.
•Aids in fat loss and maintaining proper weight.
•Helps regulate the heart beat.
•Iron metabolism
•Alleviates insomnia
•Regulates cell permeability
•Critical to pH balance
•Blood clotting and fat digestion depend on calcium
•Nicotine, Cola, Alcohol, Caffeine, Refined Sugars, too much salt and eating excessive calories can deplete calcium levels. Sugar upsets calcium metabolism
•Found in eggs, yogurt, nuts, seaweeds, kelp, seeds, tofu, broccoli, fruits, turnip greens, collard greens, dark green leafy vegetables
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Phosphorous
•Recommended: 700mg per day
•Bone density
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•Found in dairy products, nuts, seeds and seaweeds. Many calcium-rich foods contain phosphorus
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Vitamin C
•Recommended:
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Sodium
•Recommended:
•Too much sodium can deplete your levels of Calcium, Vitamin D, Magnesium and Phosphorous - all necessary for good bone density.
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Niacin (B3)
•Recommended: 12-16 mg daily
•Some 200 enzymes require niacin coenzymes NAD and NADP for producing energy from carobohydrates, proteins, fats and alocohol.
•Metabolizes cholesterol in your body.
•Food sources include chicken, beef, turkey, salmon, tuna, peanuts, cereal, and fortified cereal & pastas. Milk, green leafy vegetables, coffee, and tea also provide some niacin
•Most people get more than enough from their diets.
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Omega 3, 6 9 Fatty Acids
•Recommended:
•Protect the connections between your nerve cells, enhance memory and help you think quickly.
•Help reduce cholesterol
•Found in cold water fish, such as salmon and mackerel, walnuts, egg yolks, pumpkin seeds, flax, soy and walnuts.
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Magnesium
•Recommended:
•Works to keep bone density by preventing loss of calcium
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•Found in breads and cereals, hummus, legumes, nuts, seaweeds, and spinach.
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Vitamin D
•Recommended:
•Helps your body absorb calcium
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•Sun exposure is best way to get Vitamin D.
•Found in fortified dairy and cereal & bread products.
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Potassium
•Recommended:
•Potassium helps maintain the proper alkaline balance of the body for healthy functioning.
•Potassium helps regulate cardiovascular heath and is used to treat high blood pressure.
•It is necessary for good muscle contraction, high speed neural transmissions and regulates sodium and water levels in the body. It also attracts oxygen to cells.
•Low blood sugar depletes potassium. Conversely, potassium is used to treat diabetes.
•Found in bananas, potatoes, yams, raisins, soybeans, apricots, figs, nuts and seeds.
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Choline
•Recommended:
•Choline is a precursor to neurotransmitters that enhance memory and reaction time
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Arginine
•Recommended:
•Arginine is a blood flow inducer.
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Chromium
•Recommended:
•Chromium draws blood sugar and insulin together so that the sugar is not simply floating around in your blood
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