NUTRIENTS FOOD SOURCES USE IN THE BODY

CALCIUM CANNED SARDINES NEEDED FOR BONE GROWTH& STRENGTH

MILK BLOOD CLOTTING,MUSCLE CONTRACTION
FORTIFIED NONDAIRY ALTERNATIVES NERVE TRANSMISSION,BONE AND TEETH
LIKE SOY MILK,YOGURT, HEALTH MAINTENANCE
HARD CHEESES,FORTIFIED CEREALS
UNFORTIFIED ALMOND MILK,
KALE(HARD CABBAGE)

CHOLINE
MILK,LIVER,EGGS,PEANUTS

CHROMIUM BROCCOLI,POTATOES,MEAT,POULTRY ASSISTS INSULIN IN GLUCOSE METABOLISM

FISH,SOME CEREALS

COPPER SEAFOOD,NUTS,SEEDS, HELPS YOUR BODY PROCESS IRON

WHEAT BRAN CEREALS,WHOLE GRAIN COENZYME

FIBER PLANT FOODS INCLUDING OAT MEAL HELPS IN DIGESTION,LOWER LDL CHOLE.
LENTILS,PEAS,BEANS,FRUITS, HELP YOU FEEL FULL
VEGETABLES MAINTAINS BLOOD SUGAR LEVELS

FLUORIDE FLUORINATED WATER, PREVENTS CAVITIES IN TEETH,

SOME SEA FISH HELPS WITH BONE GROWTH
FOLIC ACID DARK,LEAFY VEGETABLES,
(FOLATE ENRICHED AND WHOLE GRAIN
BREADS,FORTIFIED CEREALS
BROCCOLI,BRUSSEL SPROUTS,NUTS
ORANGES,SPINACH,BEANS,PEAS
IODINE SEAWEED,SEAFOOD,DAIRY PRODUCT
0 PROCESSED FOODS,IODISED SALTS
IRON FORTIFIED CEREALS,BEANS,LENTILS, NEEDED FOR RED BLOOD CELLS AND MANY
(TRACE MINERAL) BEEF,TURKEY(DARK MEAT),SOY BEANS ENZYMES
SPINACH
MAGNESIUM GREEN LEAFY VEGETABLES,NUTS,
DAIRY,SOY BEANS,POTATOES,
WHOLE WHEAT,QUINOA
FOODS CONTAINING DIETARY FIER,
LEGUMES
MANGANESE NUTS,BEANS,OTHER LEGUMES,
TEA,WHOLE GRAIN
MOLYBDENUM LEGUMES,LEAFY VEGETABLES,GRAINS
(TRACE MINERAL) NUTS
PHOSPHORUS MILK OTHER DAIRY PRODUCTS,
PEAS,MEAT,EGGS,SOME CEREALS
PREVENT BIRTH DEFECTS,IMP FOR HEART
HEALTH, IMP FOR CELL DEVELOPMENT
COENZYME
HELPS MAKE THYROID HORMONES
GROWTH,METABOLISM
CARRIES OXYGEN,AASIT IN ENERGY
PRODUCTION
HELPS WITH HEART RHYTHM,
MUSCLE AND NERVE FUNCTION,
BONE STRENGTH
MUSCLE CONTRACTION,PROTEIN
PRODUCTION
HELPS FORM BONES,MAKE SOME
ENZYMES
COENZYME
NEEDED TO MAKE SOME ENZYMES
COENZYME
CELLS NEED IT TO WORK NORMALLY,
HELPS MAKE ENERGY,
 BREAD NEEDED FOR BONE GROWTH
ACID-BASE BALANCE

POTASSIUM POTATOES,BANANAS.YOGURT HELPS CONTROL BLOOD PRESSURE,

MILK,YELLOWFIN TUNA,SOY BEANS, MAKES KIDNEY STONES LESS LIKELY
VARIETY OF FRUITS, FLUID BALANCE,NERVE TRANSMISSION,
VEGETABLES MUSCLE CONTRACTION
DRIED APRICOTS,LENTILS

SELENIUM ORGAN FOODS,SEA FOOD,DAIRY PROTECTS CELLS FROM DAMAGE,

(TRACE MINERAL) SOME PLANTS,BRAZIL NUTS HELPS MANAGE THYROID HRMONE
ANTIOXIDANT

SODIUM FOODS MADE WITH ADDED SALT, IMP FOR FLUID BALANCE
SUCH AS PROCESSED AND RESTAURANT NERVE TRANSMISSION,MUSCLE
FOODS MADE WITH ADDED SALT, CONTRACTION

VIAMIN A SWEET POTATOES,CARROT,SPINACH NEEDED FOR VISION,IMMUNE SYSTEM,

FORTIFIED CEREALS NEEDED FOR REPRODUCTION
EGGS,MILK
MANGOES

VITAMIN B1 WHOLE GRAIN,ENRICHED ,FORTIFIED HELPS THE BODY PROCESS CARBS AND
(THIAMINE) PRODUCTS LIKE BREAD AND CEREALS SOME PROTEINS
MEAT-SPECIALLY PORK COENZYME,ENERGY METABOLISM
PASTAS ASSISTANCE

VITAMIN B2 MILK,BREAD PRODUCTS,FORTIFIED HELPS CONVERT FOOD INTO ENERGY

RIBOFLAVIN CEREALS HELPS MAKE RED BLOOD CELLS
EGGS,ORGAN MEAT,BROCCOLI, COENZYME
ASPARAGUS
VITAMIN B3( MEAT,FISH,POULTRY,ENRICHED AND
(NIACIN) WHOLE GRAIN BREADS,FORTIFIED
CEREALS
BEEF,IN SOME TYPES OF NUTS,
LEGUMES AND GRAINS
HELPS WITH DIGESTION
HELPS WITH MAKING CHOLESTEROL
COENZYME,ENERGY METABOLISM
ASSISTANCE

VITAMIN B5 CHICKEN,BEEF,POTATOES,OATS, HELPS TURN CARBS,PROTEIN AND FAT INTO

(PANTOTHENIC CEREALS,TOMATOES ENERGY
ACID) COENZYME,ENERGY METABOLISM
ASSISTANCE

VITAMIN B6 FORTIFIED CEREALS HELPS WITH METABOLISM,IMMUNE

FORTIFIED SOY PRODUCTS,CHICKPEAS SYSTEM AND BABY'S BRAIN DEVELOPMENT
POTATOES,ORGAN MEATS COENZYME

VITAMIN B7 LIVER,FRUITS,MEATS HELP YOUR BODY MAKE PROTEIN,FATS,

(BIOTIN) AND OTHER THINGS YOUR CELL NEED
AMINO ACID AND FATTY ACID METABOLISM

VITAMIN B12 FISH,POUTRY,DAIRY PRODUCTS,MEAT, HELPS YOUR BODY MAKE RED CELLS
FORTIFIED CEREALS COENZYME

VITAMIN C RED AND GREEN PEPPERS,KIWIS, HELPS PROTECT AGAINST CELL DAMAGE,
ORANGES AND OTHER CITRUS FRUITS, SUPPORTS THE IMMUNE SYSTEM,HELPS
STRAWBERRIES,BROCCOLI,TOMATOES YOUR BODY MAKE COLLAGEN
POTATOES ANTIOXIDANT
VITAMIN D FISH LIVER OILS,FATTY FISH,FORTIFIED NEEDED FOR BONES,MUSCLES,IMMUNE
MILK PRODUCTS,FORTIFIED CEREALS
VITAMIN E FORTIFIED CEREALS,SUNFLOWER
SEEDS,ALMONDS,PEANUT BUTTER,
VEGETABLE OILS
SPINACH
VITAMIN K GREEN VEGETABLES LIKE SPINACH,
COLLARDS,BROCCOLI,BRUSSELS
SPROUTS,CABBAGE
KALE,BLUBERRIES,FIGS,CHEESE,EGGS
ZINC RED MEATS,SOME SEA FOOD
(TRACE MINERAL) FORTIFIED CEREALS
CARBOHYDRATES GRAINS,LEGUMES,DAIRY PRODUCTS,
FRUITS,STARCHY VEGETABLES LIKE
POTATOES
NON-STARCHY VEGETABLES LIKE
CARROTS
LIPIDS BUTTER,OILS,MEATS,DAIRY
PRODUCTS,NUTS,SEEDS,MANY
PROCESSED FOODS
SYSTEM,NEEDED FOR THE
BODY
HELPS PROTECT CELLS AGAINST DAMAGE
CELL MEMBRANE PROTECTION,
ANTIOXIDANT
IMP IN BLOOD CLOTTING AND BONE HEALTH
SUPPORTS YOUR IMMUNE SYSTEM,NERVE
FUNCTION,IMP FOR REPRODUCTION
PROTEIN AND DNA PRODUCTION,WOUND
HEALING,GROWTH
IS A MAJOR FUEL SOURCE FOR ALL CELLS OF
THE BODY,AND CERTAIN CELLS LIKE CENTRAL
NERVOUS SYSTEM AND RBCS,
TO PROVIDE OR STORE ENEERGY,LIPIDS
SERVE AS A MAJOR COMPONENTS OF CELL
MEMBRANES,SURROUND AND PROTECT
ORGANS,PROVIDES INSULATION TO AID IN
TEMPERATURE REGULATION,REGULATE
MANY OTHER FUNCTIONS IN THE BODY.
PROTEINS MEATS,DAIRY PRODUCTS,SEA FOOD, PROTEINS PROVIDE STRUCTURE TO BONES,
VARIETY OF PLANT BASED FOODS LIKE MUSCLES AND SKIN, AND PLAY A ROLE IN
BEANS,NUTS,SEEDS CONDUCTING MOST OF THE CHEMICAL
REACTIONS OCCURING IN THE BODY
REQUIREMENTS

ADULT(19-50)-1000MG/DAY
WOMEN(51&OLDER-1200 MG/DAY
MEN(51-70)-1000 MG/DAY
MEN(71&OLDER)-1200 MG/DAY

MEN-550MG/DAY
WOMEN-425MG/DAY
PREGNANT WOMEN-450MG/DAY
BREAST FEEDING WOMEN--
550 MG/DAY

MEN(19-50)-35MCG/DAY
WOMEN(19-50)-25 MCG/DAY
PREGNANT WOMEN-30 MCG/DAY
BREAST FEEDING WOMEN-45MCG/DAY
MEN(51&ABOVE)-30 MCG/DAY
WOMEN(51&ABOVE)-20 MCG/DAY

ADULTS-900 MCG/DAY
PREGNANT WOMEN-1000MCG/DAY
BREAST FEEDING WOMEN-
1300 MCG/DAY

MEN(19-50)-38 GMS/DAY
WOMEN(19-50)-25 GMS/DAY
PREGNANT WOMEN-25-30 GMS/DAY
MEN(51&ABOVE)-30GMS/DAY
WOMEN(51&ABOVE)-21 GMS/DAY

MEN-4MG/DAY
WOMEN-3 MG/DAY
ADULTS-400 MCG/D
PREG WOMEN-600 MCG/D
BREAST FEEDING W-500 MCG/D

ADULT-150 MCG/D
PREG WOMEN-209 MCG/D
BREAST FEEDING WOM-290 MCG/D

MEN(19&UP)-19 MG/D
WOMEN(19-50)-18 MG/D
PREGNANT WOMEN-27 MG/D
BREAST FEEDING WOMEN-10 MG/D
WOMEN(51&UP)-MG/D

MEN(19-30)-400 MG/D
MEN(31&UP)-420 MG/D
WOMEN(19-30)-310 MG/D
WOMEN(31&ABOVE)-320 MG/D
PREGNANT WOMEN-350-360 MG/D
BREAST FEEDING WOMEN-
310-320 MG/D

MEN-2.3 MG/D
WOMEN-1.8 MG/D
PREGNANT WOMEN-2.0 MG/D
BREAST FEEDING WOMEN-2.6 MG/D

ADULT-45 MG/D
PREGNANT/BREAST
FEEDING WOMEN-50 MG/D

ADULT-700 MG/D
ADULTS-4700 MG/D
BREAST FEEDING WOMEN-5100 MG/D

ADULTS-55 MCG/D
PREGNANT WOMEN-60 MCG/D
BREAST FEEDING WOMEN-70 MCG/D

ADULT-(19-50)-1500 MG/D
ADULT(51-70)-1300 MG/D
ADULT-(71&ABOVE)-1200 MG/D

MEN-900 MCG/D
WOMEN-700 MCG/D
PREGNANT WOMEN-770 MCG/D
BREAST FEEDING WOMEN-
1300 MCG/D

MEN-1.2 MG/D
WOMEN-1.1 MG/D
PREGNANT AND BREAST FEEDING
WOMEN-1.4 MG/D

MEN-1.3 MG/D
WOMEN-1.1 MG/D
PREGNANT WOMEN-1.4 MG/D
BREAST FEEDING WOMEN-1.6 MG/D
MEN-16 MG/D
WOMEN-14 MG/D
PREGNANT WOMEN-18 MG/D
BREAST FEEDING WOMEN-17 MG/D

ADULT-5 MG/D
PREGNANT WOMEN-6 MG/D
BREAST FEEDING WOMEN-7 MG/D

MEN AND WOMEN(19-50)-1.3 MG/D

MEN(51&UP)-1.7 MG/D
WOMEN(51&UP)-1.5 MG/D
PRGNANT WOMEN-1.9 MG/D
BREAST FEEDING WOMEN-2 MG/D

ADULT-30 MCG/D
BREAST FEEDING WOMEN-35 MCG/D

ADULT-2.4 MCG/D
PREGNANT WOMEN-2.6 MCG/D
BREAST FEEDING WOMEN-2.8 MCG/D

MEN-90 MG/D
WOMEN-75 MG/D
PREGNANT WOMEN-85 MG/D
BREAST FEEDING WOMEN-120 MG/D
SMOKERS-ADD 35 MG TO ABOVE RESPECTED
NOS
ADULTS-(19-70)-600IU/D
ADULT(71&OLDER)-800 IU/D

ADULT-15 MG/D

BREAST FEEDING WOMEN-19 MG/D

MEN-120 MCG/D
WOMEN-90 MCG/D

MEN-11 MG/D
WOMEN-8 MG/D
PREGNANT WOMEN-11 MG/D
BREAST FEEDING WOMEN-12 MG/D