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**__Types of Food That Have Protein __**
= =

The following foods are excellent sources of protein:
 * Meats
 * Dairy Products (Milk & Cheese)
 * Eggs
 * Breads
 * Beans
 * Fish


 * By Consuming the right amount of these products, you can supply your body with the necessary protein to sustain life.

 

 * ==There are 4 calories per gram of protein.==

**__What is The Importance of Protein in The Body?__**

 * Protein is one of the main nutrients in the human body.
 * The main function of protein is the reparation of cells that are damaged in daily activities.
 * Proteins break down into 2 groups, those that need to be obtained from food and those which are made in the body. There are 9 which need to be obtained from food and 11 which are made in the body.

[]

**__What Are The Effects of Protein Deficiency?__**

 * 1) Brittle Hair
 * 2) Muscle Aches and Pains
 * 3) Muscle Atrophy
 * 4) Tiredness/Loss of Energy
 * 5) Delayed Wound Healing
 * 6) Heart Abnormalities
 * 7) Loss of Dental Muscles
 * 8) Gums-peridontal Diseases

[|http://wiki.answers.com]

**__What Are The Effects of Protein Excess?__**

 * [[image:arnold3.jpg width="277" height="215" caption="Arnold Schwarzeneggar"]] || [[image:fat-man.jpg width="178" height="202" caption="Unhealthy Man"]] ||

="The Right Amounts of Protein, Combined With The Right Amount of Exercise, can: Pump You Up!"= =**__Note: Too Much Protein Leads To Poor Health. Never Consume Excess Protein; Always Make Sure To Use Any Consumed Protein.__**=

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 * Consuming more protein than your body needs is something which will hurt your body, not aid it.
 * When you consume more protein than your body needs and do not burn it off through exercise it will be converted to and stored as fat.
 * Extra protein also provokes dehydration because breaking down of proteins in the body requires extra water for utilization and excretion. This also puts those who are consuming extra protein and exercising at extreme risk for dehydration. This is why it is important to drink extra water when consuming more protein than your body needs. However, If you consume the right amount of protein and combine it with exercise, you can build lean muscle mass. If you seek to be a bodybuilder, such as Arnold Schwarzenegger, (pictured above) you may want to have a high protein intake; but make sure that all of it is used.

[]

**__How Many Grams of Protein Should I Consume?__**

 * The daily amount of protein per day for each person differs depending on the amount of calories a person should have.
 * We can figure out how many grams of protein a given person should have based on their calorie intake knowing that protein intake should be about 20% of your daily calorie intake.


 * The math to find out how many grams of protein a person on a 2,000 calorie diet should have can be found by the following process:


 * 2,000 calories X .20=400 calories from protein/4 calories per gram of protein= 100 grams of protein

**__Different Types of Proteins__**

 * Protein from animal sources, such as meat and milk, is called **complete**, because it contains all nine of the essential amino acids. Most vegetable protein is considered **incomplete** because it lacks one or more of the essential amino acids. This can be a concern for someone who doesn't eat meat or milk products. __But people who eat a vegetarian diet can still get all their essential amino acids by eating a wide variety of protein-rich vegetable foods.__
 * For instance, you can't get all the amino acids you need from peanuts alone, but if you have peanut butter on whole-grain bread you're set. Likewise, red beans won't give you everything you need, but red beans and rice will do the trick. __The good news is that you don't have to eat all the essential amino acids in every meal.__ As long as you have a variety of protein sources throughout the day, your body will grab what it needs from each meal.

[]

__**Distinguishing Features of Protein (What makes it different from others, chemically)**__



 * Molecular Weight
 * Sequence
 * Solubility
 * Exposed Hydrophobic Surface (Having little or no likeness towards water)
 * Ability to bind with other molecules, metals
 * pl- the overall change of the protein
 * Contains Nitrogen

**__Protein Structure__**
//Three possible representations of the three-dimensional structure of the protein triose phosphate isomerase. Left: all-atom representation colored by atom type. Middle: simplified representation illustrating the backbone conformation, colored by secondary structure. Right: Solvent-accessible surface representation colored by residue type (acidic residues red, basic residues blue, polar residues green, nonpolar residues white).//

Source: []

**__Interesting Video on Protein Synthesis__**
media type="custom" key="3572690" Directed in 1971 by Robert Alan Weiss for the Department of Chemistry of Stanford University and imprinted with the "free love" aura of the period, this short film continues to be shown in biology class today. It has since spawn a series of similar funny attempts at vulgarizing protein synthesis. Narrated by Paul Berg, 1980 Nobel prize for Chemistry.


media type="custom" key="3572904" [] (//The Harvard School of Public Health Website provides general information about protein featuring: basic information about protein, differences between proteins, recommendations for protein intake, etc.//) This site as a good source of information because it is generated by Harvard, a prestigious college, and contains many useful facts about nutrition including those of protein, and advice regarding the topic. [] (//The Kid’s Health Website provides general information about protein featuring: All about Amino Acids, Different kinds of proteins, how much protein is enough, etc.//) This site as a good source of information because it is an appropriate website that is easy to read, and easy to follow. Also, it provides the basic information about proteins. <span style="font-size: 110%; font-family: 'Times New Roman',Times,serif;">[] <span style="font-size: 110%; font-family: 'Times New Roman',Times,serif;">//(The Web MD Website provides adequate information about protein; as well ask answers to questions//.) This site is a great source of information because it is an appropriate website that is very informational. <span style="font-size: 12pt; font-family: 'Calibri',Monaco,monospace;">**__ Distinguishing Features of Fat __** Fat is a nutritional component of food, and vital to your health. Fat cells transport oxygen to other cells in your body and are the foundation for all hormones, brain, and nervous system. Fat cells are also a major source in energy and aids in vitamin absorption, so if fat is not consumed nothing works. However, fats are made up of a mixture of "bad fats" and "good" fats, that may either be solid or liquid at room temperature, depending on their structure or composition. All fats each consist of fatty acid chains of carbon, hydrogen atoms, with a carboxylic acid group at one end. Because there are many different kinds of fats, each have a different variation on the same chemical structure.
 * Useful Links: **
 * <span style="font-size: 110%; font-family: 'Times New Roman',Times,serif;"><span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; font-size: 7pt; line-height: normal; font-size-adjust: none; font-stretch: normal;"> ** Harvard School of Public Health Website: **
 * <span style="font-size: 110%; font-family: 'Times New Roman',Times,serif;"><span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; font-size: 7pt; line-height: normal; font-size-adjust: none; font-stretch: normal;"> ** Kid’s Health Website **
 * <span style="font-size: 110%; font-family: 'Times New Roman',Times,serif;"><span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; font-size: 7pt; line-height: normal; font-size-adjust: none; font-stretch: normal;"> ** Web MD Website **

//"No diet// //will remove all the fat from your body because the brain is entirely fat. Without a brain you might look good, but all you could do is run for public office." -Goerge Bernard Shaw// __ Bad Fat __ Includes saturated fat, trans fats, double-bond shifted fatty acids and cross-linked fatty acids. All in which are compounds that are not made naturally and are a result of high-heat commercial processing. Consuming too much of these types of fat can raise your low-density lipoprotein (LDL) cholesterol, which can increase your risks of heart disease, heart attack, or stroke.


 * Saturated fats** have no double bonds between the carbon atoms of the fatty acid chain. Meaning the chain is completely saturated with hydrogen atoms. This naturally occuring fat, typically found in animal meat, is solid at room temperature. Saturated fat is less likely to spoil then unsaturated, and more stable to cook with. However, intake of this fat should be limited due to the high risk that it may lead to high cholesterol.

//Saturated Fat Stucture//


 * Trans fats** is an unatural fat, made by manufactures in a process called hydrogenation, to increase shelf life and flavor stability. Hydrogenation is a process when naturally occuring unsaturated fat is altered by adding bonds of hydrogen to the chemical structure. Trans fat is harmful to your health for it raises your bad cholesterol (LDL) and lowers your good cholesterol (HDL). Thus, increasing your risk of heart disease, stroke, and type 2 diabetes.

//Trans fat Structure//



[|U.S. Food and Drug Administration] [|American Heart Association]

Include polyunsaturated, monounsaturated, and omega 3 fatty acid. All in which are found naturally in nuts, fruits, vegetables, fish, plant oils and seeds. These types of fats may help lower your blood cholesterol, cholesterol deposits in artery walls and are thought to decrease the risk of certain types of cancers. However, although these good fats are better for you then the bad fats, they still contain the same amount of calories, 9 per gram, and should be moderate in eating. //Healthy Fats Pyramid//
 * __ Good Fat __ **
 * Polyunsaturated** **fat** is a fatty acid consisting of more than one double-bonded carbon in its chemical structure. Therefore the stucture has two or more points capable of supporting hydrogen atoms not currently part of the stucture. Polyunsaturated fat is typically liquid at room temperature and when consumed in moderation it, it can be used as an alternative to replace saturated or trans fats.Polyunsaturated is beneficial to your health and can help lower bad cholesterol (LDL) and raise good cholesterol (HDL).

//Polyunsaturated Fat Structure//


 * Monounsaturated fats** are fatty acids that have a one double bond and the remainder of the carbon atoms have a single bond in the fatty acid chain. Monounsaturated fat is typically liquid at room temperature but may start to turn solid if chilled. It is also beneficial to your health and helps lower your bad cholesterol (LDL). Monounsaturated also provides nutrients to help maintain your body cells, and is an high in vitamin A and antioxidents.



//Monounsaturated Cell Structure//

[|Health Benefits of Good Fat]

__Good Fat__: polyunsaturated, monounsaturated, Omega 3 fatty acid
 * __ Foods with Fat Content __**
 * Oily Fish (salmon, mackerel, sardines, tuna)
 * Peanut butter
 * Nuts
 * Extra Virgin Olive Oil
 * Flax Seed Oil
 * Avocados
 * Grains

__Bad Fat__: Saturated, Trans-fatty acids, hydrogenated fats.
 * Animal Meat
 * Lard
 * Eggs
 * Margarine and shortening
 * Tropical Oil (coconut oil,

__**Effects of Fat Deficiency**__
 * Hair Lose
 * Brittle Nails
 * Lack of cushion to vital organs
 * Skin Problems
 * Brain won't fully develop (if present in infants)

__**Effects of Excess Fat**__
 * Obesity
 * Higher Risk of Cancer and Heart Disease
 * Bladder Disease
 * Gastro-intestinal Disease
 * Stroke
 * Osteoarthritis
 * Diabetes

//Fact: Approximately 127 million adults in the U.S. are overweight, 60 million obese, and 9 million severely obese//. -[|American Obesity Association]



__ **Importance Of Fat in your Diet** __
 * Energy
 * Hormone production
 * Vitamin absorbtion
 * Helps maintain body temperature

//- Not all fat is harmful and should not be taken completely out of your diet!//

-There are 9.3 calories per garm of both good and bad fat.
 * __ How Many Calories are in Fat and How Much Should I Consume? __**

For a person requiring 2000 calories a day. -Less then 1% or 2 grams of your total daily calories should come from trans fat. -Less then 7% or 16 grams of your total daily calories should come from saturated fat. -No more then 20-25% of your total daily calories should come from monounsaturated and polyunsaturated fats.

__**Video**__ media type="youtube" key="4IGtDPG4UfI" height="344" width="425" //-This Video clip shows how saturated fat can not break down verses how unsaturated foods would eventually become moldy and completely break down. So, imagine what saturated fat would do to our bodies, if it never decomposes!//


 * __<span style="font-size: 130%; font-family: 'Arial Black',Gadget,sans-serif;">Want to know More? Check out these Useful Links __**

[] --This website provides information how how to stay healthy. This website also informs kids about how and why your body needs certain vitamins and carbohydrates and how to read and understand a nutrition label. [] --The American Heart Association website is an excellent source of imformation on healthy nutrition. The website provides varies facts and information on fat and the differences between each type of good and bad fats. [] --The article on this website features the dangers of trans fats and explains exactly what trans fat is and where it can be found.

= “The older you get, the tougher it is to lose weight because by then, your body and your fat are really good friends” = -Elderly Quotes

<span style="display: block; font-family: 'Trebuchet MS',Helvetica,sans-serif; text-align: center;"> Carbohydrates are the body's main source of energy. They're the main source for brain and muscle energy. Chemically, carbohydrates are made up of carbon, hydrogen, and oxygen bonded together. Carbohydrates easily break down into glucose, a form of sugar, and is transported and used throughout the body rather than proteins and fats.<span style="display: block; font-size: 13px; font-family: 'Trebuchet MS',Helvetica,sans-serif; text-align: center;"> Carbohydrates are broken down into two types. Simple carbohydrates and complex carbohydrates. Complex carbohydrates take longer to break down into glucose and gives it to the body over a long period of time. This makes it easier for our body to handle glucose. <span style="display: block; font-size: 11pt; color: rgb(0, 0, 255); text-align: left;">



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<span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">**Minerals** Minerals have two types: **macro minerals** and **trace minerals**. The body needs more amounts of macro minerals (hence macro meaning large) than trace. Calcium, phosphorus, sodium, potassium, and iodine are all macro minerals. Iron, zinc fluorine, and copper are all examples of trace minerals.
 * Macro- and Trace**

Dairy products (milk, cheese, yogurt), salmon and sardines (with the bones), leafy veggies, and calcium fortified products (like juices and cereal) are all rich in calcium. Bananas, broccoli, tomatoes, potatoes, citrus fruits, dried fruits, beans and peanuts all contain potassium.
 * Macro-**
 * Calcium**: helps the body build strong bones and teeth
 * Potassium**: helps keep muscles and the nervous system working correctly. Potassium helps make sure the body has enough water in the muscles and nervous system to function.

Iron**: helps transport oxygen from the lungs to the rest of the body. This transportations helps create red blood cells for the body. Foods rich in iron include red meats, tuna and salmon, eggs, beans, baked potatoes, whole grains, and dried fruits. Foods rich in zinc include beef, pork, lamb, beans and peanuts.
 * Trace-
 * Zinc** helps fight off illness and infections. It works in the immune system and also helps with cell growth.

Vitamins are in the food we eat and help the body develop and grow. All vitamins have certain functions. Vitamins have two types: **fat soluble** and **water soluble**
 * Vitamins**

Fat soluble vitamins, like their name, are stored in fat tissue and the liver until the vitamins are needed. They can be stored for up to six months in the body! These fat soluble vitamins include A, D, E, and K.
 * Fat soluble**-

Milk, liver, fruit, and dark green veggies are all rich in vitamin A.
 * Vitamin A-** helps you see in color and at night.

Milk, fish, egg yolks, liver, and cereals all include vitamin D.
 * Vitamin D**- helps build strong bones and teeth. It helps the body absorb calcium properly.

Whole grain, egg yolk, nuts, and sardines are all rich in vitamin E.
 * Vitamin E**- is another important vitamin for the body. It helps maintain body tissue in eyes, skin, and liver. It also plays an important role in protecting lungs from pollution in the air and forming red blood cells.

Dairy products, broccoli, and soybean oil are all full of vitamin K.
 * Vitamin K**- has the most important role of clotting the blood. Any time you get cut vitamin K works with your blood to stick together and clot at the surface.

Water soluble vitamins travel through the blood stream, and the excess is exited through urine. So, in this case, vitamins like C and B need to be eaten often because they don’t stay in the body.
 * Water soluble**

Vitamin C consists of citrus fruits (like oranges), cantaloupe, strawberries, tomatoes, broccoli, kiwi, and sweet peppers.
 * Vitamin C**- helps keep the body tissue in ship-shape. It also helps fight infections in the body.

Whole grains, fish and seafood, poultry, eggs and dairy products are all rich in vitamin B.
 * Vitamin B-** which consists of B1, B2, B6 and B12 are all acids. They are extremely important in metabolic activity; they help make energy and release it to your body. These vitamins are also helpful in making red blood cells and carry oxygen through the body.

__Neither vitamins nor minerals contain calories.__ With that said it is often speculated how much is needed for proper function and growth. Both having too much and having not enough can affect the body in harmful ways: <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Deficiency: night blindness Excess: liver damage, vomiting, headache, hair loss, double vision, joint pain, hemorrhage Deficiency: fatigue, irritability, loss of appetite, chapped lips, anemia, Excess: Since Vitamin B is not stored in the body any excess is simply excreted through urine
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Vitamin A- **
 * Vitamin B-**

Deficiency: scurvy Excess: Vitamin C, as well, is not stored in the body so it is not likely to have too much Vitamin C. Deficiency: rickets Excess: kidney damage Deficiency: muscular dystrophy Excessive: Thins blood, death Deficiency: excessive bleeding (due to lack of blood clotting), easily bruised, nosebleeds Excess: (extremely rare) liver damage, anemia
 * Vitamin C-**
 * Vitamin D-**
 * Vitamin E-**
 * Vitamin K**-

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 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Vitamin or Mineral

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Examples of Good Food Sources

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">What It Does

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Recommended Daily Amount (RDA) or Adequate

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Upper Limit (The Highest Amount You Can Take Without Risk

||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Calcium

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Milk, yogurt, hard cheeses, fortified cereals, spinach || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Essential for bone growth and strength, blood clotting, muscle contraction, and the transmission of nerve signals || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adults age 19-50: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 1,000 milligrams/day ** <span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adults age 51 and up: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 1,200 milligrams/day ** || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">2,500 milligrams/day ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Choline (Vitamin B complex)

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Milk, liver, eggs, peanuts || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Plays a key role in the production of cells and neurotransmitters || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Men: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 550 milligrams/day ** <span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 425 milligrams/day ** <span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Pregnant women: **<span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">450 milligrams/day [|**Breastfeeding**] **<span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 550 milligrams/day ** || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">3,500 milligrams/day ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Copper

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Seafood, nuts, seeds, wheat- bran cereals, whole grains || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif; text-align: center;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Important in the <span style="font-size: 10pt; color: rgb(0, 102, 153); font-family: 'Arial','sans-serif'; text-decoration: none;">[|metabolism] <span style="font-size: 10pt; font-family: 'Arial','sans-serif';">of iron

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adults: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 900 micrograms/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Pregnant women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 1,000 micrograms/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Breastfeeding women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 1,300 micrograms/day ** || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">10,000 micrograms/day ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Fluoride

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Fluoridated water, some sea fish, some toothpastes and mouth rinses || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Prevents the formation of tooth cavities and stimulates the growth of bone || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adult men: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 4 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adult women (including pregnant and breastfeeding): **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 3 milligrams/day ** || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">10 milligrams/day ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Folic Acid (Folate)

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Dark, leafy vegetables; enriched and whole-grain breads; fortified cereals || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif; text-align: center;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Key for the development of cells, protein metabolism and <span style="font-size: 10pt; color: rgb(0, 102, 153); font-family: 'Arial','sans-serif'; text-decoration: none;">[|heart health] <span style="font-size: 10pt; font-family: 'Arial','sans-serif';">; in pregnant women, helps prevent birth defects

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adults: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 400 micrograms/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Pregnant women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 600 micrograms/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Breastfeeding women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 500 micrograms/day ** || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">1,000 micrograms/day ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Iodine

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Processed foods and iodized salt || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Important in the production of thyroid hormones || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adults: 150 micrograms/day Pregnant women: 220 micrograms/day Breastfeeding women: 290 micrograms/day

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">1,100 micrograms/day ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Iron

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Fortified cereals, beans, lentils, beef, eggs || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Key component of red blood cells and many enzymes || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Men: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 8 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Women age 19-50: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 18 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Women age 51 and up: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 8 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Pregnant women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 27 milligrams/day Breastfeeding women: 9 milli **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">gram **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">s/day ** || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">45 milligrams/day ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Magnesium

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Green leafy vegetables, Brazil nuts, almonds, soybeans, halibut, quinoa || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Helps with heart rhythm, muscle and nerve function, bone strength || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adult men age 19-30: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 400 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adult men age 31 and up: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 420 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adult women age 19-30: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 310 milligrams/day Adult women age 31 and up: 320 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Pregnant women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 350-360 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Breastfeeding women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 310-320 milligrams/day ** || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">For magnesium in food and water, there is no upper limit. <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif; text-align: center;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">For magnesium in <span style="font-size: 10pt; color: rgb(0, 102, 153); font-family: 'Arial','sans-serif'; text-decoration: none;">[|supplements] <span style="font-size: 10pt; font-family: 'Arial','sans-serif';">or fortified foods: 350 milligrams/day

||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Manganese

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Nuts, beans and other legumes, tea, whole grains || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Important in forming bones and some enzymes || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Men: 2.3 milligrams/day Adult women: 1.8 milligrams/day Pregnant women: 2.0 milligrams/day Breastfeeding women: 2.6 milligrams/day

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">11 milligrams/day ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Molybdenum

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Legumes, grains, nuts || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Key in the production of some enzymes || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adults: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 45 micrograms/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Pregnant and breastfeeding women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 50 micrograms/day ** || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">2,000 micrograms/day ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Phosphorus

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Milk and other dairy products, peas, meat, eggs, some cereals and breads || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Allows cells to function normally; helps the body produce energy; key in bone growth || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adults: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 700 milligrams/day ** || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adults up to age 70: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 4,000 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adults over age 70: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 3,000 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Pregnant women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 3500 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Breastfeeding women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 4,000 milligrams/day **

||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Selenium

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Organ meats, seafood, some plants (if grown in soil with selenium) Brazil nuts. || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Protects cells from damage; regulates thyroid hormone || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adults: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 55 micrograms/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Pregnant women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 60 micrograms/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Breastfeeding women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 70 micrograms/day ** || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">400 micrograms/day ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Sodium

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Foods to which sodium chloride (salt) has been added, like salted meats, nuts, butter, and a vast number of processed foods || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Important for fluid balance || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adults age 19-50: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 1500 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adults age 51-70: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 1,300 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adults age 71 and up: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 1,200 milligrams/day ** || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">2,300 milligrams/day ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Vitamin A

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Sweet potato with peel, carrots, spinach, fortified cereals || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Necessary for normal vision, immune function, reproduction || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Men: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 900 micrograms/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 700 micrograms/day ** || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">3,000 micrograms/day ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Vitamin B3 (Niacin)

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Meat, fish, poultry, enriched and whole-grains breads, fortified cereals || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Assists in digestion and the conversion of food into energy; important in the production of cholesterol || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Men: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 16 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 14 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Pregnant Women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 18 milligrams/day ? **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Breastfeeding women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 17 milligrams/day ** || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">For niacin in natural sources, there is no upper limit. For niacin in supplements or fortified foods: 35 milligrams/day ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Vitamin B6

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Fortified cereals, fortified soy products, organ meats || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Important for the nervous system; helps the body metabolize proteins and sugar || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Men age 19-50: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 1.3 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Men age 51 up: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 1.7 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Women age 19-50: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 1.3 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Women age 51 up: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 1.5 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Pregnant women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 1.9 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Breastfeeding women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 2 milligrams/day ** || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">100 milligrams/day ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Vitamin C

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Red and green peppers, kiwis, oranges, strawberries, broccoli || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Antioxidant that protects against cell damage, boosts the immune system, forms collagen in the body || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Men: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 90 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 75 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Pregnant women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 85 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Breastfeeding women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 120 milligrams/day ** || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">2,000 milligrams/day ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Vitamin D (Calciferol)

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Fish liver oils, fatty fish, fortified milk products, fortified cereals; also, formed naturally as a result of sunlight exposure || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Crucial in metabolizing calcium for healthy bones || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adults age 18-50: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 5 micrograms/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adults age 51-70: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 10 micrograms/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adults over age 70: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 15 micrograms/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Pregnant and breastfeeding women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 5 micrograms/day ** || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">50 micrograms/day ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Vitamin E (alpha-tocopherol)

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Fortified cereals, sunflower seeds, almonds, peanut butter, vegetable oils || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Antioxidant that protects cells against damage || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Adults (including pregnant women): **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 15 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Breastfeeding women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 19 ** || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">1,000 milligrams/day ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"> ||
 * <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Zinc

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Red meats, some seafood, fortified cereals || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Supports the body's immunity and nerve function; important in reproduction || <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">Men: **<span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">11 milligrams/day ___ ** <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;"><span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 8 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Pregnant women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 11 milligrams/day **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';">Breastfeeding women: **<span style="font-size: 10pt; font-family: 'Arial','sans-serif';"> 12 milligrams/day **

|| <span style="font-size: 110%; font-family: Tahoma,Geneva,sans-serif;">COMPLIMENTS OF [|WEBMD]

<span style="font-family: Georgia,serif;">All vitamins have a different composition, below is a few examples of their sturcture differences. Athough they all have different structures, most all vitamins have the same elements: Hydrogen (H), Oxygen (O), and Carbon (C). Vitamin A

So The Big Question Is, Should I Be Taking Vitamin Supplements?** Truth is, if you have the proper diet the only reason you'd need to take supplements is if you are elderly, pregnant, or have a deficiency. USEFUL LINKS: [|WebMD] is basically a huge site where you can find just about anything you need to live a good healthy life, it has tons of topics such as eating healthy and dieting, how to be healthy pregnant, and even a section of mental health. We chose Web MD because it seemed to have a lot of the information we needed, it was quick and really easy to find information. [|Kids Health]is another web site that will answer just about anything. The cool part is that it is laid out in three parts. You can chose to go to the kids section, the teen’s section, and the adult section, that way no matter how old you can get info. It is also really easy to get around and find info fast. [|Nutrition Data] is yet another site that is fast and easy to get through. This site focuses mostly on what the body needs to stay healthy, and is also a good help for finding out your own personal facts such as your BMR.