Pantothenic acid
This B-complex vitamin helps your body cells produce energy and helps metabolize proteins, fats, and carbohydrates from food.
There's rarely a problem with a deficiency or an excessive amount in people who eat a healthy and varied diet.
The Adequate Intakes (AIs) are:
Teens and adults - 5 mg
Pregnancy - 6 mg
Breastfeeding - 7 mg
For the other AIs, click this link and scroll about 1/3 of the way down.
Pantothenic acid is found in a wide variety of foods, including meat, fish, legumes, milk, some whole grains, and some vegetables. For other sources and the amounts of pantothenic acid in foods, click here and scroll about 2/3 of the way down.
Selenium
This mineral works with vitamin E as an antioxidant to help protect cells from damage that can lead to other chronic health conditions. Selenium also helps with cell growth and boosts immune function.
Signs of a deficiency of selenium are not well known, but may affect the heart muscle. A normal diet will not lead to an excess amount, but high levels from supplements can be harmful. The Tolerable Upper Level Intake (UL) is 400 mg for ages 14 and up.
The Recommended Daily Allowances (RDAs) are:
Age 14 and up - 55 micrograms (mcg)
Pregnancy - 55 mcg
Breastfeeding - 70 mcg
For the other RDAs, click this link and scroll about 1/3 of the way down.
Seafood and organ meats are the highest sources of selenium. Other meats as well as grains are also good sources. There is a wide variation in the amount of selenium in grains and seeds because the amount depends on the selenium content of the soil. Fruits and vegetables are not good sources. For other sources and the amounts, click here and scroll about 2/3 of the way down.
This blog includes articles on health, wellness, physical activity, healthy eating, and food safety.
Wednesday, July 28, 2010
Wednesday, July 21, 2010
Biotin and molybdenum
Biotin
This B-complex vitamin helps produce energy in the cells and helps metabolize proteins, fats, and carbohydrates from food.
A deficiency is rare in those who eat a healthy diet because the body also produces biotin from bacteria in the intestines. Excessive amounts are also uncommon.
The Adequate Intake (AI) is 30 micrograms (mcg) for adult males and females, including pregnant women. The AI is 35 mcg for those who are breastfeeding. For other AI levels, click on this link and scroll about halfway down.
Biotin is found a variety of foods - including eggs, liver, breads, and cereals. For other foods that contain biotin and the amounts, click here and scroll about 2/3 down.
Molybdenum
This mineral works with riboflavin to use iron for red blood cells and is part of many body enzymes.
A deficiency is uncommon with normal eating. An excessive amount is also uncommon.
The Recommended Daily Allowances (RDAs) for molybdenum are:
Age 14 to 18 - 43 micrograms (mcg) daily
Adults - 45 mcg
Pregnancy/breastfeeding - 50 mcg
For other RDAs, click here and scroll about halfway down.
The amount of molybdenum in foods varies widely, so little is known about the actual amounts in foods. Legumes, such as beans and peas, are the best sources. Grains and nuts are also good sources. Fruits, vegetables, and animal sources are low in molybdenum. For more about the sources, click here and scroll about 3/4 of the way down.
Information is from the Complete Food and Nutrition Guide, American Dietetics Association and weblinks are from the Linus Pauling Institute, Oregon State University.
This B-complex vitamin helps produce energy in the cells and helps metabolize proteins, fats, and carbohydrates from food.
A deficiency is rare in those who eat a healthy diet because the body also produces biotin from bacteria in the intestines. Excessive amounts are also uncommon.
The Adequate Intake (AI) is 30 micrograms (mcg) for adult males and females, including pregnant women. The AI is 35 mcg for those who are breastfeeding. For other AI levels, click on this link and scroll about halfway down.
Biotin is found a variety of foods - including eggs, liver, breads, and cereals. For other foods that contain biotin and the amounts, click here and scroll about 2/3 down.
Molybdenum
This mineral works with riboflavin to use iron for red blood cells and is part of many body enzymes.
A deficiency is uncommon with normal eating. An excessive amount is also uncommon.
The Recommended Daily Allowances (RDAs) for molybdenum are:
Age 14 to 18 - 43 micrograms (mcg) daily
Adults - 45 mcg
Pregnancy/breastfeeding - 50 mcg
For other RDAs, click here and scroll about halfway down.
The amount of molybdenum in foods varies widely, so little is known about the actual amounts in foods. Legumes, such as beans and peas, are the best sources. Grains and nuts are also good sources. Fruits, vegetables, and animal sources are low in molybdenum. For more about the sources, click here and scroll about 3/4 of the way down.
Information is from the Complete Food and Nutrition Guide, American Dietetics Association and weblinks are from the Linus Pauling Institute, Oregon State University.
Wednesday, July 14, 2010
Vitamin B12 and manganese
Vitamin B12
Vitamin B12 is a B-complex vitamin that works with folate to make red blood cells to carry oxygen throughout the body. Vitamin B12 is also involved with many body chemicals and occurs in every body cell. This vitamin also helps your body use fatty acids and some amino acids.
A deficiency in vitamin B12 may cause anemia, fatigue, nerve damage, or sensitive skin. If extra folic acid is taken to treat or prevent anemia, this deficiency can be masked. Some individuals cannot absorb vitamin B12 because they are missing a chemical in their stomach lining, but injections can help treat this.
Strict vegetarians and infants of vegan mothers are at risk for developing a vitamin B12 deficiency. Older adults are also at risk for vitamin B12 deficiency because it isn't absorbed as well as we age. The Dietary Guidelines advises that people over 50 should consume vitamin B12 supplements or from fortified foods. Synthetic B12 from supplements or fortified foods is better absorbed than natural B12 in those individuals.
There are no symptoms from excess amounts of vitamin B12, but extra vitamin B12 to boost energy has no scientific basis.
The Recommended Daily Allowance (RDA) for adults is 2.4 micrograms (mcg) daily. For pregnant women, the RDA is 2.6 mcg daily and is 2.8 mcg daily for those who are breastfeeding. For the other RDA's, click here and scroll about halfway down.
Vitamin B12 comes from animal products, which is why vegetarians and vegans may need a supplement or to include more fortified foods. Fish, meat, poultry, eggs, milk, and other dairy are the best sources. Cereal is one example of a food that has been fortified with vitamin B12. For the sources and the amount of vitamin B12 they contain, click here and scroll 3/4 of the way down.
Manganese
Manganese is a mineral that serves as a part of many enzymes, helps in bone formation, and helps metabolize carbohydrates, fats, and proteins.
Manganese is in a lot of different foods, so a deficiency is unlikely. Consuming too much is rare as well. The Tolerable Upper Level Intake (UL) is 9 mg for teens and 11 mg for adults.
There is no RDA for manganese, but Adequate Intake (AI) levels have been established. Those daily AI's are:
Males age 14 to 18 - 2.2 mg
Females age 14 to 18 - 1.6 mg
Adult males - 2.3 mg
Adult females - 1.8 mg
Pregnant women - 2.0 mg
Breastfeeding women - 2.6 mg
For the other AI's, click here and scroll about 1/3 of the way down.
Whole grains, such as cereal, rice, bread and pasta, are the best sources of manganese. Some fruits and vegetables are also good sources. Tea is also a good source. For other sources and the amounts of manganese they contain, click here and scroll about halfway down.
Information is from the ADA Complete Food and Nutrition Guide and weblinks are from the Linus Pauling Institute, Oregon State University.
Vitamin B12 is a B-complex vitamin that works with folate to make red blood cells to carry oxygen throughout the body. Vitamin B12 is also involved with many body chemicals and occurs in every body cell. This vitamin also helps your body use fatty acids and some amino acids.
A deficiency in vitamin B12 may cause anemia, fatigue, nerve damage, or sensitive skin. If extra folic acid is taken to treat or prevent anemia, this deficiency can be masked. Some individuals cannot absorb vitamin B12 because they are missing a chemical in their stomach lining, but injections can help treat this.
Strict vegetarians and infants of vegan mothers are at risk for developing a vitamin B12 deficiency. Older adults are also at risk for vitamin B12 deficiency because it isn't absorbed as well as we age. The Dietary Guidelines advises that people over 50 should consume vitamin B12 supplements or from fortified foods. Synthetic B12 from supplements or fortified foods is better absorbed than natural B12 in those individuals.
There are no symptoms from excess amounts of vitamin B12, but extra vitamin B12 to boost energy has no scientific basis.
The Recommended Daily Allowance (RDA) for adults is 2.4 micrograms (mcg) daily. For pregnant women, the RDA is 2.6 mcg daily and is 2.8 mcg daily for those who are breastfeeding. For the other RDA's, click here and scroll about halfway down.
Vitamin B12 comes from animal products, which is why vegetarians and vegans may need a supplement or to include more fortified foods. Fish, meat, poultry, eggs, milk, and other dairy are the best sources. Cereal is one example of a food that has been fortified with vitamin B12. For the sources and the amount of vitamin B12 they contain, click here and scroll 3/4 of the way down.
Manganese
Manganese is a mineral that serves as a part of many enzymes, helps in bone formation, and helps metabolize carbohydrates, fats, and proteins.
Manganese is in a lot of different foods, so a deficiency is unlikely. Consuming too much is rare as well. The Tolerable Upper Level Intake (UL) is 9 mg for teens and 11 mg for adults.
There is no RDA for manganese, but Adequate Intake (AI) levels have been established. Those daily AI's are:
Males age 14 to 18 - 2.2 mg
Females age 14 to 18 - 1.6 mg
Adult males - 2.3 mg
Adult females - 1.8 mg
Pregnant women - 2.0 mg
Breastfeeding women - 2.6 mg
For the other AI's, click here and scroll about 1/3 of the way down.
Whole grains, such as cereal, rice, bread and pasta, are the best sources of manganese. Some fruits and vegetables are also good sources. Tea is also a good source. For other sources and the amounts of manganese they contain, click here and scroll about halfway down.
Information is from the ADA Complete Food and Nutrition Guide and weblinks are from the Linus Pauling Institute, Oregon State University.
Wednesday, July 7, 2010
Folate and iodine
Folate (folic acid)
Folate is a B-complex vitamin that is essential in making new body cells by helping to produce DNA and RNA, for cell reproduction. Folate also works with vitamin B12 to form hemoglobin in red blood cells. It may help protect against heart disease and help control plasma homocysteine levels, which is linked to increase cardiovascular disease risk. Folate is also important in lowering the risk of delivering a baby with neural tube defects, such as spina bifida.
A deficiency in folate affects cell division and protein synthesis. Anemia may also result as a folate deficiency. Pregnant women who don't get enough folate, especially in the first trimester, have a greater risk of delivering a baby with neural tube defects. The Dietary Guidelines from 2005 recommend that women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate synthetic folic acid from fortified foods or supplements, as well as folate in food from a varied diet.
Too much folate can mask a vitamin B12 deficiency and may interfere with certain medications. The Tolerable Upper Intake Level (UL) is 1,000 micrograms (mcg) of folic acid (folic acid is the form in fortified foods and supplements) for adults and 800 mcg for teens.
The Recommended Daily Allowances (RDAs) are:
Adult males and females age 14 and up: 400 mcg daily
Pregnant women: 600 mcg daily
Breastfeeding: 500 mcg daily
(For the other age group RDA's, click this link and scroll about 1/3 of the way down)
The RDAs do not show an increase in folate recommendations for women who are of childbearing age, instead the Dietary Guidelines statement above addresses that. The development of the neural tube typically happens before most women even realize they are pregnant, so it's important for all women of childbearing age to get enough folate.
Good sources of naturally occurring folate are orange juice, dried beans and lentils, spinach, broccoli, peanuts, and avocados. Enriched grains such as breads, cereals, flour, crackers, rice, and pasta are fortified with folic acid. Not all grain products are fortified with folic acid, so check the Nutrition Facts label to find out. To see the amounts of folate and folic acid in foods, click here and scroll about 2/3 of the way down.
Iodine
Iodine is a mineral that works as part of thyroid hormones, which help regulate the rate that your body uses energy.
A deficiency causes the body to not make enough of the thyroid hormones, which slows down energy and may cause weight gain. Goiter (an enlarged thyroid gland) is the disease caused by a lack of iodine. Iodized salt is very common so goiter is rarely caused by a deficiency these days.
Goiter can also be caused by high iodine levels, but not commonly in the U.S. An excess can also cause irregular heartrate and confusion. The Tolerable Upper Level Intake (UL) is 900 micrograms (mcg) for teens and 1,100 mcg for adults.
The Recommended Daily Allowances (RDAs) for iodine are:
Adults: 150 mcg daily
Pregnancy: 220 mcg daily
Breastfeeding: 290 mcg daily
(For other RDAs, click this link and scroll about halfway down)
Iodine is found naturally in saltwater fish and foods grown near coastal areas. Salt is iodized to ensure adequate amounts in food, even if you consume a moderate amount of salt. One-half teaspoon of iodized salt contains almost enough iodine to meet the daily RDA. (For the amounts and other sources of iodine, click here and scroll about 3/4 of the way down).
Information is from the Complete Food and Nutrition Guide from the American Dietetic Assocation and weblinks are from the Linus Pauling Institute, Oregon State University.
Folate is a B-complex vitamin that is essential in making new body cells by helping to produce DNA and RNA, for cell reproduction. Folate also works with vitamin B12 to form hemoglobin in red blood cells. It may help protect against heart disease and help control plasma homocysteine levels, which is linked to increase cardiovascular disease risk. Folate is also important in lowering the risk of delivering a baby with neural tube defects, such as spina bifida.
A deficiency in folate affects cell division and protein synthesis. Anemia may also result as a folate deficiency. Pregnant women who don't get enough folate, especially in the first trimester, have a greater risk of delivering a baby with neural tube defects. The Dietary Guidelines from 2005 recommend that women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate synthetic folic acid from fortified foods or supplements, as well as folate in food from a varied diet.
Too much folate can mask a vitamin B12 deficiency and may interfere with certain medications. The Tolerable Upper Intake Level (UL) is 1,000 micrograms (mcg) of folic acid (folic acid is the form in fortified foods and supplements) for adults and 800 mcg for teens.
The Recommended Daily Allowances (RDAs) are:
Adult males and females age 14 and up: 400 mcg daily
Pregnant women: 600 mcg daily
Breastfeeding: 500 mcg daily
(For the other age group RDA's, click this link and scroll about 1/3 of the way down)
The RDAs do not show an increase in folate recommendations for women who are of childbearing age, instead the Dietary Guidelines statement above addresses that. The development of the neural tube typically happens before most women even realize they are pregnant, so it's important for all women of childbearing age to get enough folate.
Good sources of naturally occurring folate are orange juice, dried beans and lentils, spinach, broccoli, peanuts, and avocados. Enriched grains such as breads, cereals, flour, crackers, rice, and pasta are fortified with folic acid. Not all grain products are fortified with folic acid, so check the Nutrition Facts label to find out. To see the amounts of folate and folic acid in foods, click here and scroll about 2/3 of the way down.
Iodine
Iodine is a mineral that works as part of thyroid hormones, which help regulate the rate that your body uses energy.
A deficiency causes the body to not make enough of the thyroid hormones, which slows down energy and may cause weight gain. Goiter (an enlarged thyroid gland) is the disease caused by a lack of iodine. Iodized salt is very common so goiter is rarely caused by a deficiency these days.
Goiter can also be caused by high iodine levels, but not commonly in the U.S. An excess can also cause irregular heartrate and confusion. The Tolerable Upper Level Intake (UL) is 900 micrograms (mcg) for teens and 1,100 mcg for adults.
The Recommended Daily Allowances (RDAs) for iodine are:
Adults: 150 mcg daily
Pregnancy: 220 mcg daily
Breastfeeding: 290 mcg daily
(For other RDAs, click this link and scroll about halfway down)
Iodine is found naturally in saltwater fish and foods grown near coastal areas. Salt is iodized to ensure adequate amounts in food, even if you consume a moderate amount of salt. One-half teaspoon of iodized salt contains almost enough iodine to meet the daily RDA. (For the amounts and other sources of iodine, click here and scroll about 3/4 of the way down).
Information is from the Complete Food and Nutrition Guide from the American Dietetic Assocation and weblinks are from the Linus Pauling Institute, Oregon State University.
Wednesday, June 30, 2010
Vitamin B6 (pyridoxine) and fluoride
Vitamin B6 (pyridoxine)
This B-complex vitamin helps your body make non-essential amino acids (the building blocks of protein that we cannot get from food) used to make cells, helps turns tryptophan into niacin and serotonin, and helps produce other body chemicals such as insulin, hemoglobin, and antibodies that fight infection.
A deficiency can cause depression, nausea, or greasy, flaky skin. A deficiency in infants can cause mental convulsions, but breast milk and infant formulas contain enough of this vitamin.
Large doses, over the Tolerable Upper Level Intake (UL) of 100 mg for adults and 80 mg for teens, can cause nerve damage.
The Recommended Daily Allowances are:
Males and females through age 50 - 1.3 mg daily
Males over age 50 - 1.7 mg daily
Females over age 50 - 1.5 mg
Pregnancy - 1.9 mg
Breastfeeding - 2.0 mg
(For other RDA's, click here and scroll about 1/3 of the way down)
Chicken, pork, fish, liver, and kidney are the best sources of vitamin B6. Whole grains, fortified cereals, bananas, spinach, potatoes, and nuts also have lesser amounts. For the amount of these sources, click here and scroll and 2/3 of the way down.
Fluoride
Fluoride's main function is to help harden tooth enamel and protects teeth from decay. It may also offer some protection from osteoporosis by helping strengthen bones.
Tooth enamel may be weak if we don't get enough fluoride. Teeth may have stains or become spotty if you get too much fluoride. The Tolerable Upper Level Intake (UL) is 2.2 mg daily for children ages 4-8 and 10 mg daily for ages 9 through adults.
Fluoride needs are measured as an Adequate Intake and are as follows:
Ages 4-8 - 1 mg daily
Ages 9-13 - 2 mg daily
Teens - 3 mg daily
Adult females - 3 mg daily
Adult males - 4 mg daily
No increased needs during pregnancy or breastfeeding. A fluoride supplement may be prescribed for some infants by a doctor or dentist. For the other Adequate Intakes, click here and scroll about 1/4 of the way down.
Fluoride is not found in many foods. Most municipal water has been fluoridated, or had fluoride added to it. Water and tea (especially if it's made with fluoridated water) are two of the biggest sources. Fish with edible bones is also a source of fluoride. Bottled water does not usually have fluoride added to it. Certain cooking utensils may increase the fluoride level in foods Toothpaste also has fluoride added to it to help protect teeth. To read more about the sources of fluoride, click here and scroll about halfway down.
Information is from the Complete Food and Nutrition Guide from the American Dietetic Association and weblinks are from the Linus Pauling Institute, Oregon State University.
This B-complex vitamin helps your body make non-essential amino acids (the building blocks of protein that we cannot get from food) used to make cells, helps turns tryptophan into niacin and serotonin, and helps produce other body chemicals such as insulin, hemoglobin, and antibodies that fight infection.
A deficiency can cause depression, nausea, or greasy, flaky skin. A deficiency in infants can cause mental convulsions, but breast milk and infant formulas contain enough of this vitamin.
Large doses, over the Tolerable Upper Level Intake (UL) of 100 mg for adults and 80 mg for teens, can cause nerve damage.
The Recommended Daily Allowances are:
Males and females through age 50 - 1.3 mg daily
Males over age 50 - 1.7 mg daily
Females over age 50 - 1.5 mg
Pregnancy - 1.9 mg
Breastfeeding - 2.0 mg
(For other RDA's, click here and scroll about 1/3 of the way down)
Chicken, pork, fish, liver, and kidney are the best sources of vitamin B6. Whole grains, fortified cereals, bananas, spinach, potatoes, and nuts also have lesser amounts. For the amount of these sources, click here and scroll and 2/3 of the way down.
Fluoride
Fluoride's main function is to help harden tooth enamel and protects teeth from decay. It may also offer some protection from osteoporosis by helping strengthen bones.
Tooth enamel may be weak if we don't get enough fluoride. Teeth may have stains or become spotty if you get too much fluoride. The Tolerable Upper Level Intake (UL) is 2.2 mg daily for children ages 4-8 and 10 mg daily for ages 9 through adults.
Fluoride needs are measured as an Adequate Intake and are as follows:
Ages 4-8 - 1 mg daily
Ages 9-13 - 2 mg daily
Teens - 3 mg daily
Adult females - 3 mg daily
Adult males - 4 mg daily
No increased needs during pregnancy or breastfeeding. A fluoride supplement may be prescribed for some infants by a doctor or dentist. For the other Adequate Intakes, click here and scroll about 1/4 of the way down.
Fluoride is not found in many foods. Most municipal water has been fluoridated, or had fluoride added to it. Water and tea (especially if it's made with fluoridated water) are two of the biggest sources. Fish with edible bones is also a source of fluoride. Bottled water does not usually have fluoride added to it. Certain cooking utensils may increase the fluoride level in foods Toothpaste also has fluoride added to it to help protect teeth. To read more about the sources of fluoride, click here and scroll about halfway down.
Information is from the Complete Food and Nutrition Guide from the American Dietetic Association and weblinks are from the Linus Pauling Institute, Oregon State University.
Wednesday, June 23, 2010
Stretch break video
Need a quick stretch break? Here's a 6 minute video, hot off the press, that teaches some easy, upper body stretches.
Please pass along any feedback, but be kind, this is my first attempt at this! There will be more videos in the future.
If you have a YouTube account and would like to save this video in your favorites, the link is http://www.youtube.com/watch?v=MG4Dk5wf47U
Please pass along any feedback, but be kind, this is my first attempt at this! There will be more videos in the future.
If you have a YouTube account and would like to save this video in your favorites, the link is http://www.youtube.com/watch?v=MG4Dk5wf47U
Niacin and copper
Niacin
This B-complex vitamin helps the body use sugars and fatty acids, helps with proper enzyme functioning, and helps produce energy in the cells of the body.
A deficiency is rare, unless someone doesn't consume enough protein foods. Pellagra is caused by a significant niacin deficiency and symptoms can include diarrhea, mental problems, and skin problems.
Excessive amounts do not usually happen from food, but rather from a supplement. Flushed skin, rashes, and liver damage can result from excessive amounts. Niacin may have cholesterol-lowering abilities, but if not taken under a doctor's order, can have serious side effects. Talk to your physician before taking a niacin supplement.
Niacin recommendations are given in NE (niacin equivalents) because the niacin comes from niacin itself, as well as tryptophan, an amino acid that converts to niacin. Recommendations:
Adult males - 16 mg NE daily
Adult females - 14 mg NE daily
Pregnant women - 18 mg NE daily
Breastfeeding women - 17 mg NE daily
(For chilren's recommendations, click this link and scroll about 1/3 of the way down)
Niacin is found in foods that are good sources of protein, such as poultry, fish, beef, peanut butter, and beans. Cereal and other enriched and fortified grains usually have niacin added to them. For other sources and the amounts, click this link and scroll about halfway down.
Copper
Copper is a mineral that helps the body make hemoglobin (which carries oxygen in red blood cells), helps the body produce energy, helps develop connective tissue, and serves as part of body enzymes.
A genetic problem or excessive zinc supplements that hinder copper absorption would be the only ways a deficiency could occur. Excessive amounts are rare in the U.S.
The Recommended Daily Allowance (RDA) for copper is:
Teens age 14 to 18 - 890 micrograms (mcg)
Adults - 900 mcg
Pregnancy - 1,000 mcg
Breastfeeding - 1,300 mcg
The Tolerable Upper Intakes are set at:
Teens - 8,000 mcg daily and adults - 10,000 mcg daily.
(For the RDA's for other age groups, click here and scroll about halfway down)
Liver, seafood, nuts, and seeds are the best sources. Using copper pots helps increase the amount of copper in food. For other sources and the amounts, click here and scroll 3/4 of the way down.
This B-complex vitamin helps the body use sugars and fatty acids, helps with proper enzyme functioning, and helps produce energy in the cells of the body.
A deficiency is rare, unless someone doesn't consume enough protein foods. Pellagra is caused by a significant niacin deficiency and symptoms can include diarrhea, mental problems, and skin problems.
Excessive amounts do not usually happen from food, but rather from a supplement. Flushed skin, rashes, and liver damage can result from excessive amounts. Niacin may have cholesterol-lowering abilities, but if not taken under a doctor's order, can have serious side effects. Talk to your physician before taking a niacin supplement.
Niacin recommendations are given in NE (niacin equivalents) because the niacin comes from niacin itself, as well as tryptophan, an amino acid that converts to niacin. Recommendations:
Adult males - 16 mg NE daily
Adult females - 14 mg NE daily
Pregnant women - 18 mg NE daily
Breastfeeding women - 17 mg NE daily
(For chilren's recommendations, click this link and scroll about 1/3 of the way down)
Niacin is found in foods that are good sources of protein, such as poultry, fish, beef, peanut butter, and beans. Cereal and other enriched and fortified grains usually have niacin added to them. For other sources and the amounts, click this link and scroll about halfway down.
Copper
Copper is a mineral that helps the body make hemoglobin (which carries oxygen in red blood cells), helps the body produce energy, helps develop connective tissue, and serves as part of body enzymes.
A genetic problem or excessive zinc supplements that hinder copper absorption would be the only ways a deficiency could occur. Excessive amounts are rare in the U.S.
The Recommended Daily Allowance (RDA) for copper is:
Teens age 14 to 18 - 890 micrograms (mcg)
Adults - 900 mcg
Pregnancy - 1,000 mcg
Breastfeeding - 1,300 mcg
The Tolerable Upper Intakes are set at:
Teens - 8,000 mcg daily and adults - 10,000 mcg daily.
(For the RDA's for other age groups, click here and scroll about halfway down)
Liver, seafood, nuts, and seeds are the best sources. Using copper pots helps increase the amount of copper in food. For other sources and the amounts, click here and scroll 3/4 of the way down.
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