means that your body is gettings the right amount of each vitamin and mineral needed to keep your mind and body healthy.


Vitamin B6

Daily Recommended amount:
Ages 19-50: 1.3 mg Men ages 51+: 1.7 mg Women ages 51: 1.5 mg
Vitamin B6 aids in lowering homocysteine levels which could reduce the risk of heart disease. It plays a key role in sleep, appetite and moods. It also helps make red blood cells and influences cognitive abilities and immune function.
Sources of Vitamin B6 include:

Meat, fish, poultry, legumes, tofu and other soy products, potatoes, non-citrus fruits such as bananas and watermelon.


Vitamin B12

Daily Recommended amount:
2.4 mcg
Vitamin B12 helps your body make new cells and break down fatty acids and amino acids. It protects nerve cells and helps make red blood cells.
Sources of Vitamin B12 include:

Meat, poultry, fish, milk, cheese, eggs, fortified cereals, fortified soy milk.


Folic Acid

Daily Recommended amount:
400 mcg
Folic acid is vital for new cell creation. It helps prevent brain and spinal birth defects when taken during pregnancy. It can reduce the risk of colon and breast cancer.
Sources of Folid Acid include:

Fortified grains and cereal, asparagus, okra, spinach, turnips, broccoli, legumes, chickpeas, orange juice, tomato juice.


Vitamin C

Daily Recommended amount:
Men: 90 mg Women: 75 mg
Vitamin C is an antioxidant that helps protest cells from damage. It helps create collagen, which connects tissues to heal wounds and support blood vessel walls. It also neutralizes unstable molecules and bolsters the immune system.
Sources of Vitamin C include:

Fruits and fruit juices, citrus, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, brussels sprouts.


Vitamin D

Daily Recommended amount:
Ages 1-70: 15 mcg Ages 71 +: 15 mcg
Vitamin D is important to maintain strong bones because it ensures that calcium is absorbed by the body. It helps maintain normal blood levels of calcium to strengthen bones and can reduce the number of nonvertebral fractures.
Sources of Vitamin D include:

The sun, fortified milk, fortified cereals, fatty fish, beef liver, cheese, egg yolks, mushrooms.


Vitamin E

Daily Recommended amount:
15 mg
Vitamin E acts as an antioxidant, neutralizing unstable molecules that can damage cells. It protects vitamin A and lipids from damage.
Sources of Vitamin E include:

Vegetable oils like wheat germ, sunflower and safflower oil, leafy greens, whole grains, nuts.


Vitamin K

Daily Recommended amount:
Men: 120 mcg Women: 90 mcg
Vitamin K activates proteins and calcium essential for blood clotting. May help prevent hip fractures.
Sources of Vitamin K include:

Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, green vegetables.



Daily Recommended amount:
Men ages 19-70: 1.000 mg Men ages 70+: 1.200 mg Women ages 19-50: 1.000 mg Women ages 51+: 1.200 mg
Calcium builds and protects bones and teeth. It helps with muscle contractions and relaxation, blood clotting and nerve impulse transmission. It helps with hormone secretion and enzyme activation and helps maintain healthy blood pressure.
Sources of Calcium include:

Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, leafy green vegetables like broccoli and kale.



Daily Recommended amount:
Men: 8 mg Women ages 19-50: 18 mg Women 51+: 8 mg
Iron is important for growth and development. It helps red blood cells carry oxygen throughout the body. It also helps make hemoglobin, amino acids, collagen, neurotransmitters and hormones.
Sources of Iron include:

Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, leafy green vegetables like broccoli and kale.



Daily Recommended amount:
Men ages 19-30: 400 mg Men ages 31+: 420 mg Women ages 19-30: 310 mg Women ages 31+: 320 mg
Magnesium works with calcium in muscle contractions, blood, clotting, and regulation of blood pressure. It may help protect against heart disease. It also helps build strong bones and teeth.
Sources of Magnesium include:

Green vegetables such as spinach, broccoli, legumes, cashews, sunflower seeds and other seeds, halibut, whole-wheat bread, milk.


Omega 3

Daily Recommended amount:
Men 1.6 g Women: 1.1g
Omega 3 may fight heart disease and depression and anxiety. It is also linked to a lower risk of breast, prostate and colon cancers.
Sources of Omega 3 include:

Plant oils, soybean, canola oil, flax seeds, fatty fish, such as salmon, mackerel, tuna, herring, and sardines.



Daily Recommended amount:
Men: 11 mg Women: 8 mg
Zinc helps the body make proteins and DNA and supports the immune system. It also helps wounds heal and supports the senses of taste and smell.
Sources of Zinc include:

Meat, shellfish, legumes, whole grains.

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