V & M part II

Vitamin E: one primary role is to protect the polyunsaturated fatty acids in cell membranes against oxidative damage. Found in high-fat foods including vegetable oils (excluding corn and soybean oil), avocados, nuts, seeds, wheat germ, and whole grains. Recommended Daily Allowance (RDA) from food 22 IU, or 33 IU from synthetic form.

Vitamin C: searches and collects oxidants and free radicals, aids in regenerating vit. E, enhances iron absorption, improves gum health, assists in wounds healing and stimulates the immune system. Best sources of vitamin C are found in vegetables and fruits like broccoli, oranges, strawberries, grapefruit juice, and red bell peppers. It can be destroyed by exposure to heat. RDI for men 90 milligrams and 75 milligrams for women. Some recommend as much as 500-1,000 milligrams/day.

Beta-Carotine: not actually a vitamin, but a plant pigment that is converted to vitamin A once inside the body. The remaining beta-carotene acts as an antioxiant. Best sources are plants with dark, rich colors like carrots, pumpkin, sweet potatoes, winter squashes, cantaloupe, pink grapefruit, apricots, broccoli, and spinach.

Vitamin A: aids general growth and repair of body tissues, especially important for bone formation, night vision, and healthy skin and hair. RDA is 2,333 IU daily for women and 3,000 IU for men. and NO MORE than 5,000 IU.

Selenium: Works with other antioxidant nutrients to combat cellular damage. As a trace mineral, it travels in soil and water. A few good sources are brazil nuts, tuna canned in oil, cod, noodles, turkey breast, spaghetti with meat sauce. RDA is 70 micrograms/day for men and 55 micrograms/day for women.

Zinc: Trace mineral that is part of about 300 different enzymes, playing a role in almost every process in your body. Soil is frequently deficient in zinc, limiting its availability in foods. Zinc deficiency is not uncommon and often seen as the most common of all mineral imbalances. The RDA is 15 milligrams.

Calcium: 99% found in bones and teeth, also required for blood clotting, muscle contraction, nerve transmission, and maintenance of normal blood pressure. Dairy products are the most common sources of calcium. Rhubarb, Swiss chard, spinach, beet greens, cocoa, soybeans, cashews, kale, alkaline foods, antacids, carbonated beverages, and megadosing calcium supplements are all things that decrease calcium absorption.