| OK, so how much do I really need and where do I find them? |
| Vitamins & Minerals Fats, Carbs, Protein, Sodium/Salt |
| First, let's understand the labels. AI = adequate intake UL = upper limit RE = retinol equivalent IU = international unit DRI = dietary reference intake RDA = recommended daily allowance mg = milligram mcg = microgram (smaller than a milligram) The information provided here is from the Federal Food and Drug Administration; independent (non-commercially funded) resources, university studies and medical research, as well as other non-commercial sources such as Nutrition Action (health) Newsletter which investigates and exposes similar to "Consumer Reports". |
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| Reading labels can be like reading a foreign language! |
| A (retinol) 700 mcg is the Dietary Recommended Intake (466 RE or 2,333 IU) Beef liver, pumpkin, sweet potatoes, carrots, spinach, butternut squash, mangoes, papayas, cantaloupes, turnip greens Upper Limits = 3,000 mcg (2,000 RE or 10,000 IU) Too much vitamin A can cause headache, blurred vision, hair loss, liver damage and birth defects if you're pregnant, among other problems. B1 (thiamin) 1.1 mg is the DRI Brewer's yeast, pork chops, ham, green peas, Canadian bacon, corn- flakes, split peas, macaroni (enriched), kidney beans, oatmeal There are no reported upper limits (UL) B2 (riboflavin) 1.1 mg is the DRI Brewer's yeast, low-fat yogurt, mushrooms, part-skim ricotta cheese, avocado, cornflakes, low-fat cottage cheese, beet greens, 2% fat milk, buttermilk. No upper limits have been established B3 (niacin) 14 mg DRI Chicken breast, tuna in water, beef liver, Brewer's yeast, salmon, mushrooms, halibut, peach halves, pork chops, lamb chops. 35 mg is the UL and more than 1,000 mg per day can blur vision, make skin itch, burn and tingle (face, arms, chest) with liver damage and prediabetes caused by higher doses. B5 (pantothenic acid) AI = 5 mg B-5 helps release energy from carbs, aids in hormone production, the formation of and breakdown of fatty acids. Sweet potatoes, plain, nonfat yogurt, nonfat milk, broccoli, oatmeal, tuna are among the most ideal sources. There is no known toxicity at this time. B6 (pyridoxine) DRI = 1.3 mg - 1.5 mg Beef liver, baked potatoes, salmon, bananas, chicken breast, cornflakes, avocado, trout, turkey, Brewer's yeast UL = 100 mg; signs of toxicity is numbness in hands/feet, clumsiness, skin lesions and more. B7 (biotin) Eggs, wheat germ, Ry-Krisps, granola, egg noodles, almonds, pistachios, yellow cornmeal, enriched macaroni, cornflakes B12 (cyanocobalamin) DRI = 2.4 mcg Clams, beef liver, oysters, yogurt, sirloin steak, salmon, tuna in water, lamb chops, vegetarian burgers . UL = None established. C (ascorbic acid) 75 - 110 mg = DRI Papayas, orange juice, brussels sprouts, grapefruit juice, green peppers, strawberries, oranges, broccoli, cauliflower, cantaloupe UL = 2,000 mg. Too much can cause face to flush, headache, upset stomach, vomiting/diarrhea/cramping and more organ complications. Choline Beef liver, cauliflower, peanuts, grape juice, potatoes, iceberg lettuce, tomatoes, whole milk, oranges, bananas D (calciferol) Sardines, mackerel, salmon, 2% fat milk, cornflakes, cod liver oil, eggs, margarine, wild rice, white rice E (tocopherol) Wheat germ oil, sunflower seeds, mayonnaise, almonds, dried filberts, sunflower seed oil, sweet potatoes, almond oil, safflower oil, spinach Folic acid DRI = 400 mcg - 600 mcg Pinto beans, asparagus, spinach, navy beans, beef liver, black-eyed peas, turnip greens, lima beans, kidney beans, broccoli UL = 1,000 mcg. Toxicity can cause nausea, bloating and even kidney damage. K Turnip greens, green tea, spinach, broccoli, beef liver, cauliflower, soybean oil, chickpeas, asparagus, lentils Pantothenic acid (See "B 5" ) Beef liver, mushrooms, avocados, salmon, lentils, split peas, potatoes, turkey, pomegranates, chicken breast Magnesium DRI = 310 mg - 320 mg Necessary for strong bones, muscles and nerve functions. Low levels will increase the risk of insulin resistance. Sources include spinach, soybeans, cooked cod, raisin bran cereal, nonfat yogurt and skim milk. UL = 350 (from supplements) and can cause nausea, diarrhea, muscle weakness, breathing problems, irregular heartbeat and kidney problems. Don't take magnesium supplements at all if you have kidney problems unless your doctor ok's it! Selenium DRI = 55 mcg This is an antioxidant which protects cells and may lower the risk of certain cancers. Sources include turkey breast, cooked oatmeal, sunflower seeds and whole wheat. UL = 400 mcg. Can cause hair loss, damage to hair, skin, teeth, nails, fatigue, nervous system problems and more. It's highly preferable to get this from foods rather than supplements. |
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