BP LOWERING MAGIC

+ POTASSIUM
Potassium can lessen the effects of sodium on blood pressure. The best source
of potassium is food, such as fruits and vegetables, rather than supplements. Talk
to your doctor about the potassium level that's best for you.
http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/highblood-pressure/art-20046974

Potatoes, sweet potatoes, beetroot, OJ, bananas, kidney

beans, peas, raisins, plums, mushrooms, avocados, yoghurt,
spinach,
Loading up on potassium-rich fruits and vegetables is an important part of any
blood pressure-lowering program, says Linda Van Horn, PhD, RD, professor of
preventive medicine at Northwestern University Feinberg School of Medical. Aim
for potassium levels of 2,000 to 4,000 mg a day, she says. Top sources of
potassium-rich produce include sweet potatoes, tomatoes, orange juice, potatoes,
bananas, kidney beans, peas, cantaloupe, honeydew melon, and dried fruits such
as prunes and raisins.
http://www.prevention.com/health/health-concerns/how-lower-blood-pressurenaturally

+ CALCIUM
Got milk? Guzzle a glassful to get the daily dose of calcium, a macromineral
crucial for the healthy development of bones and teeth. But thats not all
calcium also offers a helping hand in muscle function, blood clotting, nerve
signaling, hormone secretion, and blood pressure

Milk, yoghurt, cheese, spinach, beetroot, pak choy

+ NIACIN
On the lookout for beautiful skin, hair, and red blood cells? Niacin is here to help!
Like other water-soluble B vitamins, niacin is essential for converting food into
energy. Its also central for the health of skin, hair, eyes, liver, and the nervous
system, and is believed to lower risks of high cholesterol and heart disease .

Nuts, chicken, salmon, cereal

+ B6
Like a G6, this essential, water-soluble vitamin flies high above the others. Vitamin
B6 helps out with the production of serotonin, a hormone that plays a hand in
sleep, appetite, and mood . It also assists with manufacturing red blood cells and
steroid hormones, influences cognitive and immune function, and is linked to
reducing the risk of heart disease.

Salmon, chicken, potatoes, bananas, hazelnuts, spinach

+ FOLIC ACID

Folic acid also helps create most all cells in the body and may reduce the risk of
heart disease and colon cancer

Spinach, asparagus, OJ, beetroot

+ MAGNESIUM
Magnetically drawn to calcium, magnesium is a macromineral that partners with
calcium to assist with proper muscle contraction, blood clotting, cell signaling,
energy metabolism, blood pressure regulation, and building healthy bones and
teeth !

Oats, almonds, beetroot, brown rice, spinach, bananas,

avocados, yoghurt, dark chocolate
Dark chocolate varieties contain flavanols that make blood vessels more elastic. In
one study, 18% of patients who ate it every day saw blood pressure decrease.
Have ounce daily (make sure it contains at least 70% cocoa).
http://www.prevention.com/health/health-concerns/how-lower-blood-pressurenaturally%20

+ VITAMIN A
Vitamin A (a.k.a. retinol, retinal, retinoic acid): So whats up with this vitamin, doc?
Though known as being good for vision, vitamin A has many other vital tasks: It
encourages red and white blood cell production and activity, keeps the immune
system fit and blood vessels healthy, helps rebuild bone, regulates cell growth
and division, and may reduce the risk for
some cancers.

Kale, carrots, beetroot, sweet potatoes

- SODIUM
Even a small reduction in the sodium in your diet can reduce blood pressure by 2
to 8 mm Hg. The recommendations for reducing sodium are:
Limit sodium to 2,300 milligrams (mg) a day or less.
A lower sodium level 1,500 mg a day or less is appropriate for people 51
years of age or older, and individuals of any age who are African-American or who
have high blood pressure, diabetes or chronic kidney disease.
http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/highblood-pressure/art-20046974

salmon, potatoes, spinach + beetroot coleslaw

kidney beans, peppers, onions, brown rice, spinach, avocados* (dill/
coriander, red chilli, pepper, lemon, yoghurt)
chicken, mash, roast asparagus, roast spinach*, roast beetroot, roast
onions, roast garlic
porridge, honey, milk

GETTING STARTED
http://greatist.com/health/ultimateguidevitaminsandminerals
Vitamins: Organic substances required for normal cell function, growth, and
development.Thereare13essentialvitamins.(Moreonthatbelow)
FatSolubleVitamins:Fatsolublevitaminsarethosethatbindtofatinthestomach
andarethenstoredinthebodyforlateruse.Wearelesslikelytobecomedeficientin
thesevitamins(A,D,E,andK),butmorelikelytobuilduptotoxiclevels,usually
duetoextremeoverconsumptionoroverzealoussupplementuse.(Ormaybejustan
unhealthyobsessionwithkalechips)
WaterSolubleVitamins: Therestofthevitaminsare watersoluble,meaningthey
canbeabsorbeddirectlybycells.Wheninexcess,thesevitaminsareflushedoutof
oursystemwitheachbathroombreak.Thewatersolublevitaminsbiotin,vitamin
C,niacin,folicacid,pantothenicacid,andthefourBcomplexvitaminsneedtobe
restoredmorefrequently,butthebodycantoleratehigherdoses.
Minerals:Mineralsareinorganicsubstances(meaningtheycontainnocarbon),and
allholdonplaceonthegoodolperiodictable(flashbackto6 th gradechemistry
class!).Theyrealsonecessaryfornormalbodyfunctionanddevelopment.Thereare
twogroupsofminerals: macrominerals (whichthebodyneedsinlargedoses)and
traceminerals(onlyapinchrequired).
RDA: Recommended Dietary Allowances, or RDAs, represent the average daily
dietaryintakeof eachvitaminandmineral apersonneedstostayhealthyandsteer
clearofdeficiencies.Thevalues,whichareallbackedbyscientificdata,arebroken
downbyageandgender.
AI:ForthosevitaminsforwhichanRDAhasnotyetbeenset(usuallyduetolackof
scientificdata),anAI,oradequateintakelevel,isusedinplace.
UL:Thetolerableupperintakelevel(UL)isthemaximumamountofdailyvitaminor
mineraldosagethatislikelytobesafefortheaverageperson.StayundertheUL
radar(especiallywhenusingsupplements)tokeeptoxicitiesatbay.
The Measurements: Vitamins or minerals that are needed in larger doses are
expressedinunitsofmilligrams(mg).Tracemineralsandvitaminsareexpressedin
micrograms(mcg).Thereare1,000mcginonemilligram(nofancymathhere).Allof
Greatistsrecommendationsfordailyintake(WhatYouNeed)andlimits(Whats
TooMuch)followtheRDA,AI,andULguidelines.

TheKeyPlayers
Biotin (a.k.a. Vitamin B7 or Vitamin H): Like the rest of the watersoluble B
complexvitamins, biotin plays ahugeroleincellgrowthandfoodmetabolism.
Metabolismistheprocessbywhichourbodiescovertthefoodweeatintoenergythat
canthenbeusedtopowereverythingwedo,fromthinking,torunning,tohula
hooping.Deficiencyofthisvitaminisextremelyrare,butoverdoingiton rawegg
whites hasbeenknowntopreventbiotinabsorption(albeit,inaprettyoldstudy)
(werelookingatyou,Rocky).
WhatYouNeed:30mcg
HowtoGetIt:Cookedsalmon(45mcgper3ounces)wholegrains(0.026mcgper
sliceofbread),eggs(1325mcgperlargeegg),oravocados(26mcgperavocado)
WhatsTooMuch:Notdetermined
Calcium: Got milk? Guzzle a glassful to get the daily dose of calcium, a
macromineralcrucialforthehealthydevelopmentofbonesandteeth.Butthatsnot
allcalciumalsooffersahelpinghandinmusclefunction,bloodclotting,nerve
signaling, hormone secretion, and blood pressure . And alongside its sidekick,
VitaminD,calciumhelpswardoffosteoporosis.Whilegettingtoomuchcalcium
fromdietarysourcesisrare,takingtoomanycalciumsupplements may carrysome
riskforkidneystonesformationorheartdisease,thoughtheresearchisinconclusive.
WhatYouNeed:1,000mg
HowtoGetIt:Quenchcalciumthirstwithmilk(300mgpercupicecreamcounts
too!),yogurt(300mgpercup),cheddarcheese(303mgper1.5ounces),tofu(258mg
percup),bokchoy(79mgpercup),spinach(115mgpercup),andrhubarb
(174mgpercup).
WhatsTooMuch:2,500mg
Choline:Choline, another watersoluble B vitamin, is a building block of the
neurotransmitter acetylcholine,whichisessentialforthenerveandbrainactivities
thatcontrolmemoryandmusclemovement.Cholinealsohelpsturnthefoodweeat
andourstoredenergy(hello,lovehandles)intofuel.Vegetarians,vegans,pregnant
women,andenduranceathletesareatgreaterriskforcholinedeficiency,whichis
linkedtofattyliverdisease,atherosclerosis,neurologicaldisorders,andimpairedfetal
development.Extremelyhighdoseswontkillyou,butconsumingmorethan10
gramsperday can causevomiting,increasedsweatingandsalivation,andafishy
bodyorder(andnobodywantsthat!).
WhatYouNeed:Men=550mg;Women=425mg
HowtoGetIt:Eggs(126mgperegg),milk(38mgpercup),cookedbroccoliand
Brusselssprouts(both62mgpercup),beef(67mgper3ounces),andgetexcited

milkchocolate(20mgper1.5ouncebar).
WhatsTooMuch:3,500mg
Chromium:Youmayhavechromewheels,butdoyouhavechromiumdensemeals?
Thoughthistracemineralisthoughttoenhanceinsulinactivityandthebreakdownof
the sugars that we eat, its only needed in small amounts and is not considered
essential.Thoughsome chromiumsupplements toutmusclebuildingandweight
lossbenefits,thereis nosolidresearchevidence thatbacksuptheclaims.Infact,
overconsumptionofchromiumsupplementscouldcausekidneydamage.Soshelfthe
supplementandtryanabsperimentinsteadforrockhardabs.
WhatYouNeed:Men=35mcg;Women=25mcg
HowtoGetIt:Theresheavymetal(chromiummetal,thatis)inbroccoli(22mcgper
cup), grape juice (7.5 mcg per cup), and wholewheat products like wholewheat
frozenwaffles(6.7mcgperwaffle)orwholewheatEnglishmuffins(3.6mcgper
muffin).
WhatsTooMuch:Notdetermined
Copper:Dontbepennypinchingwiththisshinymineral,whichisanessentialtrace
elementandantioxidant.Frontlineinthecreationofredbloodcells, copper isalso
importantforproperenergymetabolism,immunity,andnervoussystemfunction.
Thoughfewandfarbetween,copperdeficienciesmaymanifestasanemia,alow
whitebloodcellcount,andbonedeterioration.While copper toxicityfromdietary
intake is rare, cases of acute copper poisoning (which leads to some notsonice
tummytroubles)haveoccurredduetocontaminatedwatersuppliesorleachingfrom
coppercontainers.
WhatYouNeed:900mcg
HowtoGetIt:Insteadofgnawingonpennies,trycookedliveryum!(4,049mcgper
ounce),oysters (670mcgpermediumoyster),crabmeat(634per3ounces),nuts
(cashews,forexample,offer629mcgperounce),rawmushrooms(344mcgpercup),
andsemisweetchocolate(198mcgperounce).
WhatsTooMuch:10,000mcg
Fluoride:Thisnonessentialtracemineralhelpskeepthosepearlywhitescavityfree
andboneslessbreakable.Beforesnackingonsometoothpaste,knowthatmosttap
waterintheU.S.isalreadyfluorinated,takingcareofthoseelementalneeds.
WhatYouNeed:Men=4mg;Women=3mg
HowtoGetIt:Foodsourcesincludegrapejuice(0.050.64mgpercup),canned
sardines(0.20.4mgper3.5ounces),andchicken(0.060.10mgper3.5ounces).
WhatsTooMuch:10mg

FolicAcid(a.k.a.folateorfolacin):Folicacidissuchakeypartofourdietthatthe
U.S.governmentdecidedtofortifymostcommercialflourwiththis watersoluble
vitamin.Sowhatsallthehooplaoverfolicacid?Well,itsvitalforpregnantwomen
toensurethebabysproperdevelopment,helpingpreventbirthdefectsinthebrain
andspine.Nobabyonboard?Folicacidalsohelpscreatemostallcellsinthebody
andmayreducetheriskofheartdiseaseandcoloncancer.
WhatYouNeed:400mcg
How to Get It: Look out forfortified grains andcereals (200400mcg per cup),
asparagus(134mcgper6spears),spinach(132mcgperhalfcup),orangejuice(83
mcgpercup),andlentils(179perhalfcup).
WhatsTooMuch:1,000mcg
Iodine: Definitely dine with iodine: This essential trace mineral is a crucial
componentofthyroidhormones,whichmaintainour basalmetabolicrate (BMR).
Iodinealsohelpstoregulatebodytemperature,nerveandmusclefunction,andplays
aroleinthebodysgrowthanddevelopment.Toolittleiodinecanleadtothyroid
dysfunction,developmentalabnormalities,andevengoiters,aswellingofthethyroid
gland(thataintpretty).Iodineisfoundinmosttablesalt(itdoessayiodizedon
thecontainer,right?).Nowandthen,anexcessofiodinecancausehyperthyroidism,
goiters,andinseverecases,GIdiscomfortandburningofthemouth,throat,and
stomach,thoughrare.
WhatYouNeed:150mcg
HowtoGetIt:Addsomeiodinewithcod(99mcgper3ounces),shrimp(35mcgper
3ounces),cannedtuna(17mcgperhalfcan),milk(56mcgpercup),bakedpotatoes
(60mcgpermediumpotato),and(smallamountsof)seaweed(morethanthan4,500
mcgperounce!).
WhatsTooMuch:1,100mcg
Iron:Pumpsomeiron(intoyourmeals)tohelphemoglobin,acomponentofred
bloodcells,andmyoglobin(hemoglobinscounterpartinmuscles)bringoxygentoall
thecellsthatneedit.Ironisalsoimportantintheproductionofaminoacids,collagen,
neurotransmitters,andhormones.Sincethismineralismoreeasilyabsorbedfromred
meatandpoultry,vegetariansandvegansmaywanttoconsiderironsupplements,or
atleastconsumemoreironrichfruitsandleafygreenvegetables.Butdontgotoo
crazyforiron:Acuteoverdoseofironcanbelethal,andgeneralexcesscancauseGI
irritation,nausea,vomiting,diarrhea,andconstipation.
WhatYouNeed:Men=8mg;Women=18mg
HowtoGetIt:Considerbeef(2.32mgper3cookedounces),oysters(5.04mgper6
mediumoysters),raisins(0.81mgpersmallbox),prunejuice(2.28mgper6fluid

ounces),potatoes(1.87mgpermediumpotato),cookedlentils(3.30mgperhalfcup),
tofu(2.15mgperblock),andcashews(1.89perounce).
WhatsTooMuch:45mg
Magnesium: Magnetically drawn to calcium, magnesium is a macromineral that
partnerswithcalciumtoassistwithpropermusclecontraction,bloodclotting,cell
signaling,energymetabolism,bloodpressureregulation,andbuildinghealthybones
andteeth!Resteasybecausemagnesiumdeficiencyissuperrareandsoaretoxicities,
unlesspoppingmagnesiumsupplementsisyourthing.Ifso,watchoutfordiarrhea,
lethargy,heartratedisturbances,andmuscleweakness.
WhatYouNeed:Men=400mg;Women=310mg
How to Get It: Magnify magnesium intake with oat bran (96 mg per half cup),
almonds(78mgperounce),brownrice(86mgpercup),cookedspinach(78mgper
halfcup),bananas(32mgperbanana),andmolasses(48mgpertablespoon).
WhatsTooMuch:Thereisnoupperlimitfordietarymagnesium,butsupplemental
magnesiumshouldnotexceed350mg/day.
Manganese:HailingfromtheGreekwordformagic, manganese canbeadouble
edgedsword.Thoughanessentialtracemineralandantioxidant,itisalsopotentially
toxic in excess . Important for energy, bone development, and wound healing,
overindulgenceofthismagicmineralusuallyaresultofwatercontamination
maycauseadipinintellectualfunction.
WhatYouNeed:Men=2.3mg;Women=1.8mg
HowtoGetIt:Getalimitedportionofthispotionwithpineapples(0.77mgperhalf
cup), pecans (1.28mgper ounce),oatmeal (0.99mgperinstantoatmealpacket),
brownrice(1.07mgperhalfcup),andgreentea(0.411.58mgpercup).
WhatsTooMuch:11mg
Molybdenum:Thoughwecanthelpwiththepronunciationofthisessentialtrace
mineral,wecanconfirmthatitsanecessaryfactorofmanyenzymes,whichspeedup
thebodysbiochemicalreactionsthatbreakdowndietaryandstorednutrientsinto
energy.Molybdenumdeficiencyhasneverbeendocumentedinhealthypeople,and
toxicityissimilarlyrare.
WhatYouNeed:45mcg
HowtoGetIt:Grubrichinmolybdenumincludeslegumeslikeblackbeans(130mcg
percup)andsplitpeas(148mcgpercup),andnutslikealmonds,chestnuts,and
peanuts(allabout42mcgpercup).
WhatsTooMuch:2,000mcg

Niacin(a.k.a.VitaminB3orNicotinicAcid):Onthelookoutforbeautifulskin,hair,
and redbloodcells?Niacinisheretohelp!LikeotherwatersolubleBvitamins,
niacinisessentialforconvertingfoodintoenergy.Itsalsocentralforthehealthof
skin,hair,eyes,liver,andthenervoussystem,andisbelievedtolowerrisksofhigh
cholesterolandheartdisease.Extremedeficienciesinniacinmayleadto pellagra,
which is associated with the the four Ds: dermatitis (skin irritation), diarrhea,
dementia,anddeath(yikes!).Butdontoverdoiteither:Pellagraisexceptionally
rare.Highdosesofniacincanbetoxic,andmaycauserosytinglingthesocalled
niacinflushifdosesexceed50mgperday.
WhatYouNeed:Men=16mg;Women=14mg
HowtoGetIt:Noshonpeanuts(3.8mgperounce),chicken(7.3mgper3ounces),
salmon(8.5mgper3ounces),fortifiedcereals(2027mgpercup),andcoffee(0.5
mgpercup).
WhatsTooMuch:35mg
PantothenicAcid(a.k.a.VitaminB5):Thisvitaminisimportantinfoodmetabolism
andhelpssynthesizeneurotransmitters,steroidhormones,redbloodcells,andmore.
Toxicityisvirtuallynonexistent,andwhileB5deficiencyisfairlyrare(ittendsto
accompanyseveremalnutrition)neurologicsymptomssuchasburningfeetmaycrop
up.
WhatYouNeed:5mg(AI)
HowtoGetIt:Steerclearoftinglingtoeswithfoodslikechicken(0.98mgper3
ounces),eggs(0.61mgperlargeegg),wholegrains (0.19mgpersliceofwhole
wheatbread),mushrooms(0.52mgperhalfcup),sweetpotato(0.88mgpermedium
potato),avocados(1.99mgperwholeavocado),andyogurt(1.35mgpercup).
WhatsTooMuch:Notdetermined
Phosphorus:Keepbonesandteethprosperouswithphosphorus,amacromineralthat
primarilybuildsandprotectsthosechoppersandyourskeleton.Phosphorusisalsoa
componentofDNAand RNA,helpsconvertfoodintoenergy,andaidsinshuttling
nutrients to the organs that need them . While the kidneys dislike phosphorus in
excess,acutepoisoningwithphosphorusisvirtuallynonexistent.Ontheflipside,rare
casesofphosphorusdeficiencycanleadtoanemia,muscleweakness,lossofappetite,
rickets(inchildren),andnumbnessandtinglinginthelegs.
WhatYouNeed:700mg
HowtoGetIt:Foodsaboundinginphosphorusincludeallthingsdairy,likemilk(257
mgpercup),yogurt(385mgpercup)andcheese(131mgperounce).Notadairy
lover?Considersalmon(252mgper3ounces),eggs(104mgperlargeegg),beer
(173mgper3ounces),chicken(155mgper3ounces),andgetthiscarbonated

coladrinks(40mgper12ounces).
WhatsTooMuch:4,000mg
Potassium: Our hearts beat for potassium, a macromineral and electrolyte thats
essential for a steady heartbeat, the transmission of nervous system signals, and
musclefunction.Alongsidesodium,potassiumisalsoanMVPinbalancingfluidsby
helpingthekidneysavefluidswhenwearedehydratedorexcretefluidsthatarein
excess.Andwait,theresmore!Potassiumisthoughttolowerbloodpressureand
benefitbones,too.Shorttermpotassiumdeficiencies(oftenfromprolongedvomiting
ordiarrhea)maycausefatigue,muscleweaknessandcramps,bloating,abdominal
pain,andconstipationthanksbutnothanks!Butdontgettoopumpedupon
potassium:consuminghighdoses(typicallyfromsupplements)canleadtomuscle
weakness,tinglinginhandsandfeet,GIsymptoms,andabnormalheartrhythms.
WhatYouNeed:2,000mg
HowtoGetIt:KickupyourK(potassiumsletterontheperiodictable)withbaked
potatoes(926mgpermediumpotato),artichokes(343mgpermediumartichoke),
plums(637mgpercup),raisins(598mgpercup),andbananas(422permedium
banana).
WhatsTooMuch:Notdetermined
Riboflavin(VitaminB2):Flavorfulribo
flav
indefinitelyhasstreetcred.Thiswater
soluble B vitamin helps convert food to fuel, encourages iron absorption in the
intestines,andalsoenhancesthehealthofhair,skin,muscles,eyes,andthebrain.
Andsomeresearchsuggeststhatriboflavinmaybeeffectiveatcombatingmigraines,
too.Riboflavindeficiencyisuncommon,butisassociatedwithasorethroat,cracks
andsoresaroundthelips,aninflamedmagentatongue(saywhat?!),andscalyskin.
Whileenormousintakeofriboflavinmayturnyourpeebrightyellow(aphenomenon
calledflavinuria),thissideeffectisharmless.
WhatYouNeed:Men=1.3mg;Women=1.1mg
HowtoGetIt:Revupriboflavinwithmilk(0.34mgpercup),almonds(0.23mgper
ounce), cheddar cheese (0.11 mg per ounce), eggs (0.27 mg per large egg), and
enrichedgrainsandcereals(0.592.27mgpercup).
WhatsTooMuch:Notdetermined
Selenium: Selenium isasmoothoperatorofthyroidhormoneregulation,andalso
actsasanantioxidant.Antioxidantskickthebadguycells(freeradicals)outofthe
bodyinordertopreventthemfromdamagingthegoodguycells.Chronicexcessof
this trace mineral (usually from supplements) is known to cause nausea, GI
discomfort,andhairandnailbrittleness,sosupplementseleniuminmoderation.
WhatYouNeed:55mcg

HowtoGetIt:Brazilnuts(544mcgpersixkernels)areskyhighinselenium,and
shrimp(34mcgper1012shrimp),crabmeat(41mcgper3ounces),salmon(40mcg
per3ounces),enrichednoodles(38mcgpercup),beef(16mcgper3ounces),and
pork(35mcgper3ounces)haveadecentsliceofittoo.
WhatsTooMuch:400mcg
SodiumChloride(a.k.a.salt):ChemistrybuffsknowthispairofmineralsasNaCl.
Therestofuscallittablesalt.Beforeshakingitup,knowthat sodiumchloride is
foundinhighquantitiesinmostmeals,snacks,andevendrinks.Whileitisessential
forfluidbalance,nervesignaltransmission,musclecontractions,digestion,andblood
pressure,itis possibletohavetoomuchofthissavorymineralset.Excesssodium
intake can raise blood pressure above normal limits, increasing the risk for
hypertensionandcardiovasculardiseasedowntheroad.Sincetheaveragedailydiet
alreadyincludessaltwaaaayinexcess,considerlowsaltalternativeslikeoliveoil
(insteadofbutter),unsaltednutsinfavorofsaltedones,andfreshfruit!
WhatYouNeed:500mgofsodium;750mgofchloride
HowtoGetIt:Sodiumchloridecanbesoakedupfromwhitebread(850mgpertwo
slices),pickles(800mgper1spear),hotdogs(1,300mgperonewienerhotdiggity
dog!),andcannedgoodssuchaschickennoodlesoup(astriking3,400mgofNaCl
percup).
WhatsTooMuch:2,300mgofsodium(theequivalentof5.8gofsaltperday)
Thiamin(a.k.a.VitaminB1):AnothermemberofthewatersolubleBpack,thiamin
helps withfoodmetabolism andboosts thehealthofhair, skin,muscles,and the
brain.Toxicityhasneverbeenobserved,andthoughthiamindeficiency(alsoknown
as beriberi) is rare in the U.S., its not nonexistent. Symptoms affect the
cardiovascular,nervous,muscular,andgastrointestinalsystemsinavarietyofways.
WhatYouNeed:Men=1.2mg;Women=1.1mg
HowtoGetIt:Dodgeberiberiwithafairshareofmilk(0.10mgpercup),lentils
(0.17mgpercup),cantaloupe(0.11mgperfruit),enrichedlonggrainwhiterice
(0.26mgpercup),andpecans(0.19mgperounce).
WhatsTooMuch:Notdetermined
VitaminA(a.k.a.retinol,retinal,retinoicacid):Sowhatsupwiththisvitamin,doc?
Thoughknownasbeinggoodforvision, vitaminA hasmanyothervitaltasks:It
encourages red and white blood cell production and activity, keeps the immune
systemfitandbloodvesselshealthy,helpsrebuildbone,regulatescellgrowthand
division,andmayreducetheriskforsomecancers.Retinoids,variationsofVitamin
A,arealsousedinmedications totreatvarious skindiseases andacne.Though
infrequentintheU.S.,vitaminAdeficiencyisnotunheardofindevelopingcountries,

andcancausenightblindnessand,inextremeinstances,completeblindness.Vitamin
Adeficiencyalsoplaysaroleindiarrheaandincreasedsusceptibilitytoinfectious
diseasesindevelopingcountries.SomakelikeBugsBunnyandcrunchonsome
carrotsforhighdosesofbetacarotene,whichisreadilyconvertedtovitaminAonce
digested.
WhatYouNeed:Men=900mcg;Women=700mcg
HowtoGetIt:Considerkale(443mcgpercup),eggs(91mcgperlargeegg)and
cod liver oil ymmmm (1,350 mcg per teaspoon). And think orange: consider
carrots(538mcgpercup)bakedsweetpotatoes(961mcgper cup),canned
pumpkin(953mcgpercup),cantaloupe(467mcgperamelon),mango(79mcg
perfruit),andbutternutsquash(572mcgpercup).
WhatsTooMuch:3,000mcg
VitaminB6 (a.k.a.pyridoxal,pyridoxine,pyridoxamine):LikeaG6,thisessential,
watersoluble vitamin flies high above the others. Vitamin B6 helps out with the
productionofserotonin,ahormonethatplaysahandinsleep,appetite,andmood.It
also assists with manufacturing red blood cells and steroid hormones, influences
cognitiveandimmunefunction,andislinkedtoreducingtheriskofheartdisease.
DietslackingB6arerare,butevidenceofseizuresandotherneurologicsystemsare
observedinextremedeficiency.Adverseeffectsfromhighdosesareprimarilyseenin
peopletakingsupplements,andincludepainandnumbnessinthelimbs.
WhatYouNeed:1.3mg
HowtoGetIt:FoodssoaringinvitaminB6includesalmon(0.48mgper3ounces),
chicken(0.51mgper3ounces),bananas(0.43mgpermediumbanana),bakedrusset
potatoeswiththeskin(0.70mgpermediumpotato),hazelnuts(0.18mgperounce),
andcookedspinach(0.44mgpercup).
WhatsTooMuch:100mg
VitaminB12:AnotherwatersolubleBvitamin,vitaminB12offersahelpinghandin
themetabolismoffattyacidsandaminoacids,cellcreation,andtheprotectionof
nervecells,andalsomayreducetheriskofAlzheimers.KeepB12closewhenit
getstothoselater,greyhairedyears:deficienciesarecommonintheelderlyandmay
cause memory loss, dementia, and anemia . Toxicities are not observed, and
vegetariansandvegansmayevenneedsupplements.
WhatYouNeed:2.4mcg
HowtoGetIt:Bingeonbivalveslikeclams(84mcgper3ounces)andmussels(20.4
mcgper3ounces).Notintobottomdwellers?Beef(2.1mcgper3ounces),salmon
(2.4mcgper3ounces),poachedeggs(0.6mcgperlargeegg),skimmilk(0.9mcgper
cup),andbriecheesefantastique!(0.5mcgperounce),arealsobudsofB12.

WhatsTooMuch:Notdetermined
VitaminC(a.k.a.asorbicacid):Aswegoon,werememberthatvitaminCisone
ofthebestvitaminsever!CartonsofOJareemblazonedwiththisfamousvitamins
nameandforagoodreason.VitaminCisthoughttolowertheriskforsome
cancers,includingcancersofthemouth,esophagus,stomach,andbreast.Italsohelps
makecollagen,animportanttoolinwoundrepair.Andletsnotforgetitsantioxidant
properties and immuneboosting effects ! But before chugging that daily glass of
EmergenCtowardoffacold,knowthatevidencelinkingmegadosesofVitamin
Ctostavingoffsicknessareconflicting.Howso?Areviewof30researchtrialsthat
includedover11,000peopleshowedthattheincidenceofthe commoncoldisnot
decreased withhighVitaminCintake.Whatsmore,thepotentialforvitaminC
overdoseisnotruledout,thoughuncertain.ButdontskimponC:Afterall,scurvy
theseverevitaminCdeficiencylinkedtobleeding,bruising,joinpain,andhairand
toothlossisforpirates,notmillennials.Arrgh!
WhatYouNeed:Men=90mg;Women=75mg(Smokersshouldadd35mg)
HowtoGetIt:Choosecitrus,likeOJ(100+mgpercup)andgrapefruits(76mgper
medium fruit), or consider strawberries (85 mg per cup), tomatoes (16 mgg per
mediumtomato),redpeppers(95mgpercup),andbroccoli(51mgpercup).
WhatsTooMuch:2,000mg
VitaminD:Wholovesthesun?Thisessentialfatsolublevitaminwhichisvital
fornormalcalciummetabolism,immunity,nervoussystemfunction,andbonedensity
sure does . But before vitamin D can live up to its expectations, it must be
activatedbya burstofUVrays.Beforeyouthrowonabikiniandsoakupthesun
(puttingyouatriskforskincancer!)considersupplementsorcereals,milk,andjuices
thatarefortifiedwiththeactiveform,whichisequallyeffective.DipsinvitaminD
arenojoke:chronicdeficiencyputsyouatriskforosteoporosislaterinlife.Make
sureyourdietshineswith vitaminD (especiallyinthewinter)tokeepyourbones
healthyandreducerisksofcancer.
WhatYouNeed:15mcg
HowtoGetIt:DiveintovitaminDwithfortifiedcereals (1.01.3mcgpercup),
fortifiedmilk(2.4mcgpercup),cannedsalmon(13.3mcgper3ounces),andegg
yolks(0.53mcgperlargeegg.
WhatsTooMuch:50mcg
VitaminE:EisfortheExcellentEight.Afamilyofeightantioxidants, vitaminE
protectsessentiallipidsfromdamage,battlesfreeradicals,andmaintainstheintegrity
of cell membranes . Drop some E (the vitamin!) to avoid impaired balance and
coordination,muscleweakness,andpainandnumbnessinthelimbsallsignsof
extremedeficiency.Thinkyoureintheclear?Turnsoutthatmorethan90percentof
Americansdonotmeettherecommendationsforthisvitaminsdailyintake.

WhatYouNeed:15mg
How to Get It: Close the gap with vegetable oils like olive oil (1.9 mg per
tablespoon), canola oil (2.4 mg per tablespoon), almonds (7.4 mg per ounce),
avocados(2.7mgperavocado),andhazelnuts(4.3mgperounce).
WhatsTooMuch:1,000mg
VitaminK:Nottobeconfusedwithitsmineralchumpotassium(whichisalsonoted
asaKontheperiodictable),thisessentialfatsolublevitaminisamustfornormal
woundhealingandbonedevelopment.Kisforkoagulation,theGermanwordfor
coagulation,orclotting.Whilebloodclotssoundmenacing,considertheimportance
ofscabs,whichare simply patches ofclotted bloodtoprotect cuts andscrapes .
LadiestakingbirthcontrolpillsshouldbecarefulwithoverconsumptionofvitaminK,
asacombinationofthebirthcontrolpillandexcessVitaminKcouldputyouatrisk
forunwantedclots.DeficienciesinvitaminKincludeeasy bruisability,bleeding,
nosebleeds,andheavymenstrualperiods.
WhatYouNeed:Men=120mcg;Women=90mcg(AI)
HowtoGetIt:AttaintheRDAwithcookedbroccoli(220mcgpercup),kale(547
mcgpercup),parsley(246mcgpercup),andSwisschard(299mcgpercup).
WhatsTooMuch:Notdetermined
Zinc:Zippitydoodahforzinc,atraceelementthatisabuildingblockforenzymes,
proteins,andcells.ItisalsoresponsibleforfreeingVitaminAfromitsholdingtank,
theliver,throughitsenzymaticactivity.Butthatsnotallforthelastonthislist:zinc
alsoplaysaroleinboostingtheimmunesystem,mediatingsensessuchastasteand
smell,andwoundhealing.Zinctoxicityisrare,butzincdeficiency(mostcommonly
occurringinthedevelopingworld)mayleadtodelaysingrowthanddevelopment,
roughskin,cognitiveimpairment,aweakenedimmunesystem(leadinginincreased
susceptibilityofinfectiousdiseases,particularlyinkids),andmore.
WhatYouNeed:Men=11mg;Women=8mg
HowtoGetIt:Zinccanbezeroedinoninoysters(76.3mgper6oysters),beef(6mg
per3ounces),turkey(3.8mgper3ounces),milk(1.8mgpercup),andcashews(1.6
mgperounce).Vegetariansandveganstakenote:zincislesseasilyabsorbedfrom
vegetablessoconsidersupplementsormunchingonmorezincrichfoods.
WhatsTooMuch:40mg