Vitamin C Foods rich in vitamin C may lower the risk for some Fruits and fruit juices Evidence

cancers, including those of the mouth, oesophagus, stomach, (especially citrus), that vitamin
CHOLINE
and breast. Helps make
Long-term use of supplemental and release
vitamin C maytheprotect Many foods,
potatoes, broccoli, NoCrmally
helpsthe body makes small
neurotransmitter
against cataracts. Helps make collagen, a connectiveacetylcholine,
tissue that especially
bell milk,
peppers, amounts of choline. But experts
which aids in many nerve and eggs, liver, salmon,
reduce
don't know whether this amount
knits together wounds and supports blood vessel walls. Helps spinach,
brain activities. Plays a role in and peanuts is colds
enoughhas
at certain ages.
make the neurotransmitters serotonin and norepinephrine
metabolizing Actsfats
and transporting as strawberries, not been
an antioxidant, neutralizing unstable molecules that can damage tomatoes, Brussels convincing.
cells. Bolsters the immune system sprouts

PHYLLOQUINONE,
MENADIONE (vitamin K)
Activates proteins and calcium
essential to blood clotting. May
help prevent hip fractures
Cabbage, liver, Intestinal bacteria make a form
eggs, milk, spinach, of vitamin K that accounts for
broccoli, sprouts, half your requirements. If you
kale, collards, and take an anticoagulant, keep your
other green vitamin K intake consistent.
vegetables

CALCIUM Builds and protects bones and
teeth. Helps with muscle
contractions and relaxation, blood
clotting, and nerve impulse
transmission. Plays a role in
hormone secretion and enzyme
activation. Helps maintain healthy
blood pressure
Yogurt, cheese, milk, Adults absorb roughly 30% of
tofu, sardines, calcium ingested, but this can
salmon, fortified vary depending on the source.
juices, leafy green Diets very high in calcium may
vegetables, such as increase the risk of prostate
broccoli and kale cancer.
(but not spinach or
Swiss chard, which
have binders that
lessen absorption)

IRON Helps hemoglobin in red blood
cells and myoglobin in muscle
cells ferry oxygen throughout the
body. Needed for chemical
reactions in the body and for
making amino acids, collagen,
neurotransmitters, and hormones
Red meat, poultry, Many women of childbearing age
eggs, fruits, green don't get enough iron. Women
vegetables, fortified who do not menstruate probably
bread and grain need the same amount of iron as
products men. Because iron is harder to
absorb from plants, experts
suggest vegetarians get twice
the recommended amount
(assuming the source is food).

POTASSIUM Balances fluids in the body. Helps Meat, milk, fruits, Food sources do not cause
maintain steady heartbeat and vegetables, grains, toxicity, but high-dose
send nerve impulses. Needed for legumes supplements might.
muscle contractions. A diet rich in
potassium seems to lower blood
pressure. Getting enough
potassium from your diet may
benefit bones