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	Search Ways To Shop Brands Natural_Remedies Departments Chapter List For: New Choices in Natural Healing: The Most Natural of Remedies How to Use Acupressure The Many Flavors Shorthand for the Meridians Five Minute Workout Aromatherapy Some Words Of Caution Essential Oils for Beginers Ayurveda How to Make Ghee Vata Pitta Kappa Whats Your Dosha The Beef About Meet Flower Remedy Essence Therapy A Caution for Pregnant Women Food Therapy Detoxing Your Ills Whats Cooking with Your Nutrients Food Sensitivity Herbal Therapy The Scientific Evidence on Herbs A Road Map for Shoppers Hazardous Herbs Homeopathy Five Questions Homeopatic First Aid Making the Most of Your Remedy Hydrotherapy How to Perform An Enema Hydrotherapy at Home Taking Care With Hydrotherapy Imagery What Do You Say to a Naked Leprechaun Making the Most of Your Images Juice Therapy Choose Your Weapon Ready Set Juice Massage Hands Off Getting Rubbed Right Reflexology Your Reflexology Session Relaxation and Meditation Five Relaxation Enhancers Tape Your Way to Relaxation Sound Therapy Hum Yourself to Health Sailing Away to Key Largo Turning Down the Volume of Life Vitamin and Mineral Therapy Watch What Youre Taking Getting What You Need Yoga Finding a Class Act Acne Allergies Anemia Anger Angina Anxiety Arthritis Asthma Athletes Foot Backche Bad Breath Bites and Stings Boils Breastfeeding Problem Brittle Nail Bronchitis Bruises Burnout Burns Bursitis and Tendinitis Caffeine Dependency Caluses and Corns Canker Sores Cataracts Chronic Fatigue Syndrome Colds Cold Sores Conjunctivities Constipation Coughing Cuts Scrapes and Scratches Dandruff Depression Dermatitis and Eczema Diabetes Diarrhea Diverticlar Disease Dizziness Drowsiness Dry Hair and Skin Earache Earwax Eating Disorder Endometriosis Eyestrain Fatigue Fever Fibrocystic Breast Disease Fibromyalgia Flatulence Flu Food Allergies Food Cravings Food Poisoning Foot Odor Foot Pain Frostbite Gallstones Genital Herpes Gingivitis Glaucoma Gout Grief Hair Loss Hangover Headache Hearing Problem Heartburn Heart Disease Heart Palpitation Heat Rush Heel Spurs Hemorrhoids Hernia Hiccups High Blood Pressure High Cholesterol Hyperventilation Impotence Incontinence Indigestion Infertility Ingrown Toenails Inhibited Sexual Desire Insomnia Intercourse Pain Irritability Irritable Bowel Syndrome Jealousy Jet Lag Jock Itch Joint Pain Kidney Stones Lactose Introlerance Laryngitis Leg Cramp Lyme Disease Memory Problems Menopause Problems Menstrual Problems Migraines Mood Swings Motion Sickness Muscle Cramps and Pain Nausea and Vomiting Neck Pain Night Blindness Nightmares Oily Hair and Sceen Osteoporosis Overweight Panick Attacks Passive Smoking Phlebitis Phobias Poor Body Image Postnasal Drip Post Traumatic Stress Posture Problems Pregnancy Problems Premature Ejaculation Premenstrual Syndromee Prostate Problems Psoriases Rashes Raynauds Disease Repetitive Strain Injures Restless Legs Syndrome Rosacea Scarring Sciatica Shingles Shinsplints Shyness Sinus Problems Sleep Apnea Smoking Sore Throat Sprains Stomachache Stress Stuttering Substance Abuse Sunburn Surgical Preparation and Recov Sweating Exessively Temporomandibular Joint Disorder Tinnitus Toothache Tooth Grinding Type A Personality Ulcers Urinary Tract Infection Vaginitis Varicose Venis Vision Problems Warts Water Retention Wrinkles Yeast Infections Resources Common Degrees in Alternative Medicine Credits		Library Home > All Books > New Choices in Natural Healing > Getting What You Need From the Rodale book, New Choices in Natural Healing: Edit id 2029 Getting What You Need Getting What You Need Here's how much you need every day of the most essential vitamins and minerals, along with where to find them and what they do for your body. Nutrient RDA for Men RDA for Women DV Benefit Food Sources Vitamins Vitamin A 1,000 mcg. RE 800 mcg. RE 5,000 IU Needed for normal vision in dim light; Carrots, pumpkin, sweet potatoes, or 5,000 IU or 4,000 IU maintains normal structure and function spinach, butternut squash, tuna, (1,300 mcg. RE or of mucous membranes; aids growth of cantaloupe, mangoes, apricots, 6,500 IU if nursing) bones, teeth and skin broccoli, watermelon B Vitamins Thiamin 1.5 mg. 1.1 mg. 1.5 mg. Carbohydrate metabolism; maintains Pork, wheat germ, pasta, peanuts, (1.5 mg. if pregnant; healthy nervous system legumes, watermelon, oranges, 1.6 mg. if nursing) brown rice, oatmeal, eggs Riboflavin 1.7 mg. 1.3 mg. 1.7 mg. Fat, protein and carbohydrate Milk, cottage cheese, avocados, (1.6 mg. if pregnant; metabolism; healthy skin tangerines, prunes, asparagus, 1.8 mg. if nursing) broccoli, mushrooms, beef, salmon, turkey Niacin 19 mg. 15 mg. 20 mg. Fat, protein and carbohydrate metabolism; Meats, poultry, fish, peanut butter, (17 mg. if pregnant; nervous system function; needed for legumes, soybeans, whole-grain 20 mg. if nursing) oxygen use by cells cereals and breads, broccoli, asparagus, baked potatoes vitamin B6 2.0 mg. 1.6 mg. 2.0 mg. Protein metabolism; needed for Fish, soybeans, avocados, lima (2.2 mg. if pregnant; normal growth beans, chicken, bananas, cauli- 2.1 mg. if nursing) flower, green peppers, potatoes, spinach, raisins Folate 200 mcg. 180 mcg. 0.4 mg. Red blood cell development; Legumes, poultry, tuna, wheat (folic acid) (400 mcg. if pregnant; (400 mcg.) tissue growth and repair germ, mushrooms, oranges, 280 mcg. if nursing) asparagus, broccoli, spinach, bananas, strawberries, cantaloupe B Vitamins--Continued vitamin B12 2.0 mcg. 2.0 mcg. 6.0 mcg. Needed for new tissue growth, Salmon, eggs, cheese, swordfish, (2.2 mcg. if pregnant; red blood cells, nervous tuna, clams, crab, mussels, 2.6 mcg. if nursing) system and skin oysters Biotin 30­100 mcg.* 30­100 mcg.* 0.3 mg. Fat, protein and carbohydrate metabolism Peanut butter, eggs, oatmeal, (300 mcg.) wheat germ, poultry, cauliflower, nuts, legumes Pantothenic acid 4­7 mg.* 4­7 mg.* 10 mg. Fat, protein and carbohydrate metabolism Fish, whole-grain cereals, mushrooms, avocados, broccoli, peanuts, cashews, lentils, soybeans, eggs Vitamin C 60 mg. 60 mg. 60 mg. Builds collagen; maintains healthy gums, Oranges, grapefruit, bell peppers, (70 mg. if pregnant; teeth and blood vessels strawberries, tomatoes, spinach, 95 mg. if nursing) cabbage, melons, broccoli, kiwifruit, raspberries Vitamin D 5 mcg. 5 mcg. 400 IU Calcium absorption; growth of Sunlight, eggs, milk, butter, tuna, (10 mcg. if pregnant (10 mcg.) bones and teeth salmon, cereals, baked goods or nursing) (if fortified flour is used) Vitamin E 10 mg. alpha-TE 8 mg. alpha-TE 30 IU Protects cells from damage Nut and vegetable oils, wheat or 15 IU or 12 IU (10 mg. germ, mangoes, blackberries, alpha-TE or 15 IU apples, broccoli, peanuts, if pregnant; 12 mg. spinach, whole-wheat breads alpha-TE or 18 IU if nursing) Vitamin K 80 mcg. 65 mcg. None Blood clotting Spinach, broccoli, brussels sprouts, cabbage, parsley, eggs, dairy products, carrots, avocados, tomatoes Minerals Calcium 800 mg. 800 mg. 1 g. Strong bones and teeth; muscle and Milk, cheese, yogurt, salmon and (1,200 mg. if (1,000 mg.) nerve function; blood clotting sardines with bones, broccoli, pregnant or nursing) green beans, almonds, turnip greens, fortified orange juice Chloride 750 mg.Ý 750 mg.Ý None Aids digestion; works with sodium Foods with salt to maintain fluid balance Chromium 50­200 mcg.* 50­200 mcg.* None Carbohydrate metabolism Whole grains, broccoli, grape juice, orange juice, brown sugar, meats, black pepper, brewer's yeast, cheese Copper 1.5­3.0 mg.* 1.5­3.0 mg.* 2.0 mg. Blood cell and connective tissue formation Oysters and other shellfish, nuts, cherries, cocoa, mushrooms, gelatin, whole-grain cereals, eggs, fish, legumes Fluoride 1.5­4.0 mg.* 1.5­4.0 mg.* None Strengthens tooth enamel Fluoridated water, fish, tea Iodine 150 mcg. 150 mcg. 150 mcg. Maintains proper thyroid function Spinach, lobster, shrimp, (175 mcg. if pregnant; oysters, milk, iodized salt 200 mcg. if nursing) Iron 10 mg. 15 mg. 18 mg. Carries oxygen in blood; energy metabolism Clams, asparagus, meats, chicken, (30 mg. if pregnant) prunes, raisins, spinach, pumpkin seeds, soybeans, tofu Magnesium 350 mg. 280 mg. 400 mg. Aids nerve and muscle function; strong bones Molasses, nuts, spinach, wheat (320 mg. if pregnant; germ, pumpkin seeds, seafood, 355 mg. if nursing) dairy products, baked potatoes, broccoli, bananas Manganese 2.0­5.0 mg.* 2.0­5.0 mg.* None Bone and connective tissue formation; Nuts, whole-grain cereals, fat and carbohydrate metabolism legumes, tea, dried fruits, spinach and other green leafy vegetables Molybdenum 75­250 mcg.* 75­250 mcg.* None Nitrogen metabolism Legumes, meats, whole-grain cereals, breads, milk and milk products Phosphorus 800 mg. 800 mg. 1 g. Energy metabolism; teams up with Meats, fish, poultry, eggs, (1,200 mg. if (1,000 mg.) calcium for strong bones and teeth dairy products, cereals pregnant or nursing) Potassium 2,000 mg.Ý 2,000 mg.Ý 3,500 mg. Controls acid balance in the body; Baked potatoes, avocados, dried works with sodium to maintain fluid balance fruits, yogurt, cantaloupe, spinach, bananas, mushrooms, milk, tomatoes Selenium 70 mcg. 55 mcg. None Helps vitamin E protect cells and body tissue Meats, whole-grain cereals, (65 mcg. if pregnant; dairy products, fish, shellfish, 75 mcg. if nursing) mushrooms, Brazil nuts Sodium 500 mg.Ý 500 mg.Ý 2,400 mg. Fluid balance; nervous system function Salt, processed foods, soy sauce, seasonings Zinc 15 mg. 12 mg. (15 mg. 15 g. Wound healing; growth; appetite; Oysters, lean beef, wheat germ, if pregnant; (15,000 mg.) sperm production seafood, lima beans, legumes, 19 mg. if nursing) nuts, poultry, dairy products *Value is the Estimated Safe and Adequate Daily Intake. ÝValue is the Estimated Minimum Requirement. There is no RDA for this nutrient. There is no RDA for this nutrient.

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