Did you know that every food you eat can give your body certian vitamins and minerals that help your body stay healthy?
This book will tell you which foods can give you those vitamins and minerals and how they affect your body.
The RDA given in this book will be for women age 19-25 years old.

A good source for Folate. Which is needed in the bone marrow to make red and white blood cells, make DNA and RNA,
and turns carbohydrates into energy.
Not enough can cause fatigue, gray hair, mouth
sores, poor growth, and a swollen tongue.
Too much can cause seizures, insomnia, or cause progression of cancer
RDA: 400 micrograms
is for Asparagus


A good source for Vitamin E, which is an antioxidant that prevents free radical damage. After ingestion it is absorbed
into the small intestine.
Not enough can cause muscle pain, tremors, poor
balance, visual difficulties, and loss of deep tendon reflexes.
Too much can cause bleeding in the brain or a stroke.
RDA: 1000 micrograms
is for Butternut Squash


A good source of Beta Carotene, which is an antioxidant that helps with the immune system, and can lower the risk
of cancer and heart disease. The body converts beta
carotene into vitamin A.
Not enough can cause impaired vision, dry eyes, and
pale skin.
Too much can cause loose stools, joint pain, headache, and bruising or yellowing skin.
There is no specific recommendation for the RDA
is for Carrot


A good source of Thiamin, which is essential for the metabloism of carbohydrates, and neural function. The body
changes it into thiamin pyrophosphate, then sends
it to the liver and body cells.
Not enough can cause numbness in thr hands and feet, mental confusion, uncoordinated gate.
Too much is a rare occurance because excess is voided out of the body in the urine.
RDA: 1.1mg
is for Dandelion


A good source of Vitamin B12, which supports blood cells and nerve health. It is a coenzyme involved in the metabolism
of amino acids and folate. and is involved in DNA
synthesis.
Not enough can cause damage to the nervous system, numbness in the extremities and dementia.
Too much has no adverse effect.
RDA: 2.4mg
is for Eggs


A good source of Calcium, which contributes to the hardness of bones and teeth. it is also needed for the proper
function of the heart, nerves, and muscles. Calcium
combines with posphorus and protiens to form bones.
Not enough will cause osteoporosis in adults and rickets in children.
Too much can cause kidney stones and constipation.
RDA: 1,000mg
is for Figs


A good source for Vitamin C, which is important for making skin, tendons, ligaments, and blood vessels. It is responsible
for maintaining iron and copper ions so they can
function correctly during hormone synthesis.
Not enough will cause scurvy, bleeding, and slow down the ability to heal.
Too much can cause liver disease, skin discolorization, arthritis, and heart irregularities.
RDA: 90mg
is for Guava


A good source for Manganese, which is needed for many vital functions, including bone development, immune system
defense, and nutrient absorption. Manganese combines
with calcium , zinc, and copper to prevent bone loss.
Not enough will cause osteoporosis, anemia, low immunity, infertility or impaired reporductive abilities.
Too much is extreamly rare
RDA: 1.8mg
is for Hazelnut


A good source of Iodine, which is essential for normal thyroid function and metabolism. Iodine contributes to the
transduction cascade through the membrane receptors
and regulates gene expression.
Not enough will cause an enlarged thyroid gland (Goiter) or hypothyroidism.
Too much can cause a burning of the mouth, throat and stomach, nausea, vomiting, diarrhea, or coma
RDA: 320 microgram
is for Iodized Sea Salt


A good source for Copper, which is essential for making red blood cells, supporting the immune system and for iron
absorption. Copper oxidizes iron before it is added
into the hemoglobin.
Not enough will cause impaired immunities, altered pulmonary function, and anemia.
Too much can cause Wilson's Disease in extreamly rare cases.
RDA: 900 micrograms
is for Jalapeno


A good source of Vitamin K, which is essential for blood clot formation. It is absorbed in the small intestine and
taken to the liver, then incorporated in lipoprotiens.
Not enough will lead to easy bruising, blood
in urine, and heavy mensturation.
Too much is extreamly rare because excess is usually voided through urine, bile, or feces.
RDA: 90 micrograms

is for Kale

A good source of Omega 3 fatty acids, which prevent Plaque buildup and blood clots. A lot of it is needed in the brain
and retina, also is part of the structure in a
cell membrane.
Not enough will cause brittle nails, night blindness, disorientation, and depression.
Too much will disrupt clotting blood formation. supplements can cause nausea and loose stool.
RDA: 1 Tbsp
is for Leek


A good source for Sodium, which maintains fluid balance. Also
contributes to nerve impulse transmission and
muscle contraction. the kidneys retain sodium in
order to retain water.
Not enough will cause headache, confusion, fatigue and irritability. As well as muscle cramps and spasms.
Too much can contribute to high blood pressure, and fluid
build-up in a person with heart, liver, or kidney disease.
RDA: 3.34mg/ml
is for Milk


A good source for Zinc, which contributes to growth, repair, and production of hormones. Zinc also acts as an
anti-inflammatory, and has significant thereputic
uses.
Not enough can cause male infertility and weight loss. Also longer healing times and loss of smell and/or taste.
Too much can cause nausea, diarrhea, vomiting, and give a metalic taste in the mouth.
RDA: 8mg
is for Nasturtium


A good source for Vitamin D, which helps prevent osteoporosis, rheumatoid arthritis, high blood pressure,
depression, and some cancers. Vitamin D controls
the absorption and release of calcium and
phosphorus from the bone into the blood.
Not enough may cause rickets in children, and
osteoprorsis in adults.
Too much may cause confusion, kidney stones, weakness, and calcium deposits in the lungs and heart.
RDA: 15 micrograms
is for Orange Juice


A good source for Niacin, which is essential for making energy out of food. It also supports the digestive system,
skin, and nerves. Niacin contributes to breaking
down sugars and oxidizing fatty acids for energy.
Not enough may cause the "Four D's" Dermatitis, Dementia, Diarrhea, and Death. May also cause discolored skin when in the sun.
Too much may cause numbness in hands and feet, dark urine, diarrhea, vomiting, nausea, and dark colored urine.
RDA: 14mg
is for Peanuts


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Did you know that every food you eat can give your body certian vitamins and minerals that help your body stay healthy?
This book will tell you which foods can give you those vitamins and minerals and how they affect your body.
The RDA given in this book will be for women age 19-25 years old.

A good source for Folate. Which is needed in the bone marrow to make red and white blood cells, make DNA and RNA,
and turns carbohydrates into energy.
Not enough can cause fatigue, gray hair, mouth
sores, poor growth, and a swollen tongue.
Too much can cause seizures, insomnia, or cause progression of cancer
RDA: 400 micrograms
is for Asparagus


A good source for Vitamin E, which is an antioxidant that prevents free radical damage. After ingestion it is absorbed
into the small intestine.
Not enough can cause muscle pain, tremors, poor
balance, visual difficulties, and loss of deep tendon reflexes.
Too much can cause bleeding in the brain or a stroke.
RDA: 1000 micrograms
is for Butternut Squash


A good source of Beta Carotene, which is an antioxidant that helps with the immune system, and can lower the risk
of cancer and heart disease. The body converts beta
carotene into vitamin A.
Not enough can cause impaired vision, dry eyes, and
pale skin.
Too much can cause loose stools, joint pain, headache, and bruising or yellowing skin.
There is no specific recommendation for the RDA
is for Carrot


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