A
Amino Acids
What they're good for: Building blocks that make up proteins
like hormones, enzymes and proteins in tissues and muscle. There
are nine essential amino acids that we need to get from food;
the body can make the other 11.
Where you get them: Meat, fish, poultry, eggs, dairy
products and beans.
DRI or RDA: None
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B
Biotin
What it's good for: Metabolizes fats, proteins and carbohydrates,
helps in the transfer of carbon dioxide and assists in various
metabolic chemical conversions.
Where you get it: Cheese, beef liver, cauliflower, eggs,
mushrooms, chicken breast, salmon and spinach.
Suggested Daily Value: 300 mcg for adults
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C
Calcium
What it's good for: Supports bones, teeth, muscle tissue,
regulates the heartbeat, muscle action, nerve function, blood
clotting.
Where you get it: Dairy products, calcium-fortified orange
juice or soy milk, salmon with bones, and green leafy vegetables
such as broccoli, kale, and collards.
DRI: 1,000 mg for adults.
Cholesterol
What it's good for: Makes cell membranes, hormones. Low-density
lipoprotein (LDL) is often called "bad" cholesterol
because too much in your blood can cause heart disease. High-density
lipoprotein (HDL) is often called "good" cholesterol
because it helps remove LDL .
Where you get it: Meat, poultry, fish, dairy products,
and eggs.
DRI or RDA: None.
Chromium
What it's good for: Acts cooperatively with other substances
to control insulin and certain enzymes.
Where you get it: Cheese, whole grains, meat, peas, beans
and blackstrap molasses.
DRI or RDA: None.
Copper
What it's good for: Formation of red blood cells, pigment,
bone health.
Where you get it: Nuts, black pepper, blackstrap molasses
and cocoa.
DRI or RDA: None.
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D
DRI
Dietary Reference Intakes: A joint collaboration with
Canada and the US, DRIs are revised recommendations for vitamins
and minerals from the Institute of Medicine, an arm of the National
Academy of Sciences, which will gradually replace the Recommended
Dietary Allowances or RDA guidelines. DRIs are being developed
for vitamins and minerals that currently have no RDAs.
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E
Essential Fatty Acids
(a.k.a. Omega-3 and Omega-6)
What they're good for: Make cell membranes, hormones,
and prostaglandins.
Where you get them: Vegetable oils such as canola, flaxseed,
walnut, corn, soybean, and safflower oils, fish, and fish oil
supplements.
Tidbit: Flaxseed oil is a great source of omega-3s, but
not for cooking because heat destroys them.
DRI or RDA: None.
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F
Fiber
What it's good for: Lowers cholesterol and blood sugar
levels, helps move waste through the intestines. Diets rich
in plant fiber are related to a reduction of heart disease,
colon cancer and diabetes.
Where you get it: Fruits, vegetables and whole-grains.
Tidbit: If you're upping your fiber intake, do it slowly
to avoid stomach upset. Also, drink lots of water.
DRI or RDA: None.
Folate
What it's good for: Helps cells grow and divide, reduces
risk of certain birth defects,important for red blood cells
and crucial in creating amino acids.
Where you get it: Green leafy vegetables, dried beans,
liver, poultry, fortified cereals, oranges and nuts.
Tidbit: Pregnant women or women trying to conceive are
often told to take folate.
RDA: 400 mcg for adults.
Fluoride
What it's good for: nutritional health.
Where you get it: Tea, fish eaten with their bones, processed
foods, and treated drinking water.
DRI: Between 3.1 to 3.8 mg for adults.
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G
Glucose
What it's good for: A simple sugar that is a major source
of energy in the body.
Where you get it: All carbohydrates are broken down into
simple sugars and transported as glucose in the bloodstream.
Carbohydrates are found in fruits, vegetables and grain and
dairy products.
DRI or RDA: None.
Glycogen
What it's good for: As the storage form of glucose, it's
used by the body for energy when needed. It's stored in the
liver and muscle.
Where you get it: Carbohydrates. Natural sugars (fruit,
vegetables, milk) and complex carbohydrates (grains, cereals,
pasta) are the best choices.
DRI or RDA: None.
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H
As of now, no terms for H here
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I
Iodine
What it's good for: Making thyroid hormones that control
metabolism.
Where you get it: Lobster, shrimp, bread, milk and iodized
salt.
RDA: 150 mcg for adults.
Iron
What it's good for: Making hemoglobin in blood and myoglobin
in muscle, which supply oxygen to cells.
Where you get it: Meat, fish, poultry, eggs, whole and
enriched grains, and green leafy vegetables.
RDA: Between 10 to 12 mg for men and 12 to 15 mg for
women.
Watch out: Iron supplements even in small amounts can
be toxic to young children. Keep iron and multis with iron out
of reach.
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J
As of now, no terms for J here
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K
As of now, no terms for K here
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L
Lycopene
What it's good for: A carotenoid-a class of phytochemicals
that gives fruit and vegetables their bright colors. This powerful
antioxidant helps convert beta carotene into vitamin A.
Where you get it: Tomatoes, carrots, sweet potatoes,
leafy greens, apricots, papayas and watermelons.
DRI: None.
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M
Magnesium
What it's good for: Enzyme activation, nerve and muscle
function, and bone growth.
Where you get it: Nuts, meats, leafy vegetables, whole
grains, beans and legumes.
Tidbit: Magnesium supplements may help ward off migraine
headaches.
DRI: Between 280 to 300 mg for women, 350 to 400 mg for
men.
Manganese
What it's good for: Essential for reproductive function,
physical growth, normal formation of bones and cartilage and
normal brain function.
Where you get it: Whole grains and cereals, fruits, vegetables
and tea.
DRI or RDA: None.
Molybdenum
What it's good for: As a component of three different
enzymes, it's involved in the metabolism of nucleic acids (DNA
and RNA) iron and food converts food into energy. Helps breakdown
toxic build ups of sulfites in the body. May help prevent cavities.
Where you get it: Milk, lima beans, spinach, breads,
liver and cereals.
DRI or RDA: None.
Monounsaturated fats
What they're good for: A nutrient that provides dietary
energy without raising cholesterol levels.
Where you get them: Olive oil, canola oil, and peanut oil.
DRI or RDA: None.
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N
As of now, no terms for N here
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O
Omega-3 Fatty Acids
What they're good for: Help protect the heart, help prevent
stroke, lower cholesterol levels and alleviate arthritis.
Where you get them: Cold-water fatty fish like salmon
and mackerel; vegetable oils, wheat germ, flax seeds, soybeans,
tofu, leafy greens and walnuts.
DRI or RDA: None.
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P
Phosphorus
What it's good for: Helps form bones and teeth, builds
muscle and is involved in almost all metabolic actions in the
body.
Where you get it: Milk, meat, poultry, fish, eggs, whole
grains, seeds and nuts.
DRI or RDA: 800 mg to 1,200 mg for adults.
Phytonutrients/Phytochemicals
(i.e., flavonoids and carotenoids)
What they're good for: Reducing risks of diseases of
aging such as Alzheimer's, osteoporosis, cancer and heart disease.
Where you get them: Plant foods, including soy products
and fruits and vegetables, cruciferous vegetables such as Brussels
sprouts, cabbage, broccoli, kale, bok choy and cauliflower.
DRI or RDA: None.
Polyunsaturated fats
What they're good for: A nutrient that provides dietary
energy without raising cholesterol levels.
Where you get them: Corn oil, safflower seed oil, sunflower
seed oil, sesame oil, soybean oil, fish oil and walnuts.
DRI or RDA: None.
Potassium
What it's good for: Helps keep blood pressure down and
aids muscle contractions, aids healthy electrical activity in
the heart and rapid transmission of nerve impulses throughout
the body.
Where you get it: Dried fruits, bananas, potatoes, most
raw vegetables, citrus fruits, molasses, and sunflower seeds.
DRI or RDA: None.
Proanthocyanidins
What they're good for: Powerful antioxidants that promote
urinary tract health.
Where you get them: Cranberries.
DRI or RDA: None.
Protein
What it's good for: Keeps the body running, made from
different combinations of amino acids.
Where you get it: Meat, eggs, dairy products, beans,
whole grains, and vegetables.
RDA: Between 46 and 63 g for adults.
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Q
As of now, no terms for Q here
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R
RDA
Recommended Dietary Allowances: Nutrient intake recommendations
from the Institute of Medicine, an arm of the American Academy
of Sciences. RDAs are safe levels of intake for essential nutrients,
based on current scientific knowledge. They are set to meet
the known nutrient needs or practically all healthy people.
RDAs have been around and updated regularly for more than 50
years. RDAs are gradually being replaced by revised guidelines
called Dietary Reference Intakes or DRIs.
Resveratrol
What it's good for: Inhibits tumor formation and breaks
down "bad," LDL cholesterol; lowers risk of atherosclerosis.
Where you get it: Found in grapes (particularly red)
and wine, as well as peanuts, cranberries and mulberries
DRI or RDA: None.
S
Saturated fat
What it does: Shown to raise cholesterol, associated
with a risk of heart disease.
Where you get it: Butter, lard, meat, poultry, whole-milk
dairy foods, palm oil, and coconut oil.
DRI or RDA: None.
Selenium
What it's good for: Works with vitamin E as an antioxidant
and binds with toxins in the body, rendering them harmless.
Where you get it: Lobster, clams, crabs, whole grains,
Brazil nuts and oysters.
RDA: 55 mg for women and 70 mg for men.
Sodium
What it's good for: Regulates and balances the amount
of fluids outside the cells in the body. Aids in muscle contractions
and nerve function.
Where you get it: Processed foods and table salt.
DRI or RDA: None.
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T
Thiamine (a.k.a. vitamin
B-1)
What it's good for: Helps convert food into energy, nerve
functions, growth and muscle tone.
Where you get it: Wheat germ, pork, whole and enriched
grains, dried beans, seeds and nuts.
RDA: Between 1.1 to 1.5 mg for adults.
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U
As of now, no terms for U here
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V
vitamin A (a.k.a. pre-formed Retinol;Beta-Carotene)
What it's good for: Promotes growth and repair of body
tissue, healthy eyes, good night vision and a strong immune
system.
Where you get it: Liver and fish oils, whole and fortified
milk and eggs. Carrots, sweet potatoes, spinach and other leafy
green veggies, yellow squash, peaches and apricots provide Beta
and other carotenes.
RDA: 800 RE for adult women; 1,000 RE for adult men.
Watch out: Vitamin A can be toxic in large doses, and
when taken during pregnancy can cause birth defects. Your body
stores excess vitamin A so don't exceed the RDA.
vitamin B-1 (a.k.a. Thiamine)
What it's good for: Helps convert food into energy, nerve
functions, growth and muscle tone.
Where you get it: Wheat germ, pork, whole and enriched
grains, dried beans, seeds, and nuts.
RDA: Between 1.1 to 1.5 mg for adults.
vitamin B-2 ( a.k.a. Riboflavin)
What it's good for: Releases energy, keeps red blood
cells healthy, makes hormones.
Where you get it: Dairy products, meats, poultry, whole
and enriched grains, and green vegetables such as broccoli,
turnip greens, aspargus, and spinach.
Tidbit: High doses of B-2 may help prevent migraine headaches.
RDA: Between 1.3 to 1.7 mg for adults.
vitamin B-3 (a.k.a Niacin)
What it's good for: Releases energy, important for a
healthy digestive system, blood circulation, nerve function,
appetite.
Where you get it: Poultry, fish, whole and enriched grains,
dried beans, and peas.
RDA: Between 15 to 19 mg for adults.
vitamin B-5 (a.k.a Pantothenic Acid)
What it's good for: Converts food into energy, necessary
to make important hormones, vitamin D, and red blood cells.
Where you get it: Found in almost all foods.
DRI or RDA : None.
vitamin B-6 (a.k.a Pyridoxine)
What it's good for: Helps convert food into energy, keeps
red blood cells healthy, makes antibodies, maintains nerve function,
enhances the immune system, helps prevent heart disease.
Where you get it: Poultry, fish, pork, eggs, and whole
grains.
Tidbit: Small doses of B-6 may help alleviate morning
sickness. Check with your doctor.
RDA: Between 1.6 to 2.0 mg for adults.
Watch Out: B-6 in high doses can cause balance difficulties,
nerve injury.
vitamin B-12 (a.k.a Cobalamin)
What it's good for: Releases energy from food, keeps
red blood cells healthy, helps maintain the nervous system,
boosts the immune system, helps prevent heart disease.
Where you get it: Dairy products, lean beef, fish, poultry,
and eggs.
RDA: 2 mcg for adults.
vitamin C
What it's good for: Helps wounds heal, strengthens blood
vessels, builds connective tissue,healthy gums, skin and promotes
strong teeth and bones. May boost immunity.
Where you get it: Citrus fruits, strawberries, green
and red peppers, collard and mustard greens, broccoli, spinach,
tomatoes, potatoes, kiwi, guava and parsley.
RDA: 75 mg for women, 90 mg for men.
vitamin D
What it's good for: Calcium and phosphorus metabolism,
aids bone growth and integrity, promotes strong teeth.
Where you get it: Fortified milk, egg yolks and fatty
fish, like herring, kipper and mackerel.
DRI: 5-10 mcg for adults.
vitamin E
What it's good for: Antioxidant powers protect cell membranes,
essential for red blood cells, aids cellular respiration and
protects lung tisse from pollution.
Where you get it: Vegetable oils, wheat germ, green leafy
vegetables, seeds, nuts, seafood, apples, carrots and celery.
RDA: 15 mg alpha-tocopherol for adults
vitamin K
What it's good for: Helps blood clot.
Where you get it: Green beans, green leafy vegetables,
dairy products, eggs, meats, cereals, fruits and vegetables.
RDA: Between 60 to 65 mcg for women and 70 to 80 mcg
for men.
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W
As of now, no terms for W here
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X
As of now, no terms for X here
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Y
As of now, no terms for Y here
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Z
Zinc
What it's good for: Essential for normal growth, development
and immunity. Helps maintain skin, hair and bones. Keeps reproductive
organs functioning and helps in the perception of taste and
the ability to see at night.
Where you get it: Beef, poultry, liver, oysters, eggs and dairy
products.
RDA: Between 12 to 15 mg for women and 15 mg for men.
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Sources of Information:
National Academy of Sciences (NAS), National Research Council.
Recommended Dietary Allowances 10th Edition, Washington,
DC: NAS PRess, 1989.
Ekhard E. Zeigler and L.J Filer, Jr, Eds. Present Knowledge
in Nutrition, 7th Edition. Washington DC: International
Life Sciences Institute (ILSI), 1996.
