Labels and Lies

Vitamines
Minerals Men Woman

Vitamin A 5000 IU 4000 IU
Vitamin E 15 mg 15 mg
Vitamin K 80 mcg 65 mcg
Vitamin D 200 IU 200 IU
Vitamin C 90 mg 75 mg
Calcium 1000-1200 mg 1000-1200 mg
Magnesium 320-420 mg 320-420 mg
Sodium 500 mg 500 mg
Potassium 2000 mg 2000 mg
Phosphorus 700 mg 700 mg
Thiamin 1,5 mg 1,1 mg
Cobalamin 2 mg 2 mg
Riboflavin 1,7 mg 1,3 mg
Folic acid 200 mg 180 mg
Niacin 19 mg 15 mg
Zinc 15 mg 15 mg
Selenium 2400 mg 2600 mg
Iodine 150 mcg 170 mcg
Fluoride 100 mcg 120 mcg
Copper 2 mg 2 mg
Chromium 120 mcg 150 mcg
Iron 15 mg 18 mg

Vitamin A helps maintain normal vision in dim light, control the health of the eyes, skin, hair, glands, gums, build bones and teeth and it is responsible for maintaining immunity system. Foods that contain vitamin A are: milk, carrots, tuna, mangoes, broccoli, cantaloupe, watermelon, vegetables, potatoes, spinaches, apricots. Vitamin B6 helps the carbohydrate, fat and protein metabolism and is the most important vitamin from all B vitamins because it maintains a healthy immune system. It maintain the integrity of central nervous system and aids in production of red blood cells. Food rich in vitamin B6 are: soy, chicken, bananas, cauliflower, peppers, spinach, raisins, potatoes, lima beans, avocados. Vitamin B12 is important for red blood cells because it helps form them. It is an aid in fat and protein metabolism and it has the role in maintaining the nerves tissue. Food rich in vitamin B 12 are: fish, cheese, lean pork and beef, oysters. Vitamin E is a strong antioxidant that protects the cells from damage by free radicals that can cause oxidation in human body and its big role is to protect the lungs from air pollution. Food that contains it are: vegetables oil, germ, mangoes, whole bread, spinaches, apples, broccoli, nut, peanuts. Vitamin K maintains bones and fight against bones fractures. Foods with this vitamin are: broccoli, spinaches, cabbage, parsley, peas, avocados, tomatoes, cauliflower, and green tea. Vitamin D increases the calcium absorption and it builds teeth and bones. Food rich in vitamin D are: milk, fish, and cereals. Vitamin C is a strong antioxidant that protects cells from free radicals, maintains collagen and heals wounds .Also has a roll to protect the gums, teeth and blood vessels. Foods rich in this vitamin are: cabbage, broccoli, lemon, lime, oranges, grapefruit, melons, tomatoes, kiwi, and strawberry. Calcium helps to build bones and teeth, the muscle function and the nerve transmission. Foods rich in calcium are: milk, fish, yogurt, cheese, beans, peas, and broccoli. Magnesium helps the glucose metabolism in human body, contraction of muscle, helps nerve function, control cellular energy and it helps to build bones and teeth. Foods rich in magnesium are: seafood, potatoes, broccoli, seeds, spinaches, cheese, bananas, and nuts. Sodium maintains the water and acid balance in human body and helps make up bile, tears and sweat. It takes care of normal function of nervous system. Foods rich in sodium are: salt, all prepared food. Potassium has the roll to control the balance of acids and base in body, synthesizes the proteins, it maintains the normal blood pressure and with sodium together maintain fluid balance in human body. Foods rich in potassium are: potatoes, yogurt, milk, mushroom, tomatoes, bananas, avocados, and cantaloupe. Phosphorous maintains and helps build bones and teeth in body, it is an important component of DNA and RNA because make up the genetic code vital to all cells in human body, and it contributes to the metabolism of fat, carbohydrates, proteins. Foods rich in phosphorous are: fish, milk, cheese, cereals, lean meat, chicken meat. Selenium has a roll to maintain the immunity in human body and is a strong antioxidant. Foods rich in selenium are: fish, shellfish, mushrooms, nuts, cereals, lean meat. Zinc helps to fight disease and maintains the immunity in human body. It helps in digestion and respiratory process and has a roll in the good functions of reproductive system. It helps to maintain normal skin, hair, bones and it heals the wounds. Foods rich in zinc are: beef meat, milk, chicken meat, beans, seafood, nuts, vegetables, cheese, wheat. Fluoride helps to prevent tooth decay and maintain the bones and the teeth strong. Foods rich in fluoride are: fish, water, tea. Iodine has a big roll to make up the thyroid hormones because it helps to product energy and controls the nerve and muscle function. It helps the blood circulation in human body. Foods rich in iodine are: iodized salt, shrimps, spinaches lobsters, milk, and seafood. Copper helps to absorb the iron in the body and it helps develop the red blood cells, tendons and bones. It controls the functioning of the central nervous system and it is important in process of fertility. Foods rich in cooper are: cocoa, gelatin, mushroom, fish, legumes and vegetables, cherries, nuts, cereals, oysters. Iron helps the energy metabolism and carries the oxygen in blood. Foods rich in iron are: spinach, pumpkin, beans, tofu, raisins, plums, meat, clams, asparagus, and chicken liver, soya. The best thing to do is to “take” the vitamines from fruits and vegetables,food and not from Drug Store. Your healyh will “rock”