Taste for Life 2022

nutrition chart

taste for life ® 2022

RDA

(Recommended Dietary Allowances and Adequate Intakes)

FOOD SOURCES

ACTION

VITAMINS & MINERALS

700 micrograms for women; 900 micrograms for men

Animal foods, fish liver oil, brightly colored fruits/vegetables. Not established

Salmon, lobster, shrimp. Not established

Green, yellow, and orange fruits/ vegetables. Not established Green fruits/vegetables, especially leafy greens. Not established Tomatoes cooked in oil, watermelon. Not established

Yellow corn, mangoes, oranges, egg yolks. 15 micrograms; 20 micrograms for ages 71 and older

Cod liver oil, fatty fish, egg yolks, fortified dairy. 15 milligrams (mg)

Wheat germ, almonds and other nuts, cold-pressed vegetable oils.

Antioxidant needed for eye and skin health and immunity; may help fight cancer.

The five carotenoids below are converted into vitamin A in the body. Fights cancer and free radicals.

ASTAXANTHIN

Aids in cancer prevention.

BETA CAROTENE

particularly macular Protects against eye disorders, degeneration. disease, and more. May reduce risk of cancer, heart Antioxidant necessary for eye health.

LUTEIN LYCOPENE ZEAXANTHIN

Critical for bone and tooth health; may help prevent autoimmune diseases and some cancers. Antioxidant that protects against Alzheimer’s disease, cancer, and heart disease.

and (d-alpha tocopherol vitamin E succinate)

(Remain in the body.) FAT–SOLUBLE VITAMINS

90 micrograms for women; 120 micrograms for men

Leafy, green vegetables, green tea, alfalfa. 1.1 mg for women; 1.2 mg for men 1.1 mg for women; 1.3 mg for men

Brown rice, dairy, egg yolks, legumes, soy. Cheese, eggs, fish, poultry, spinach, yogurt.

Helps with blood clotting, bone formation, and bone repair. Enhances brain function and energy. Essential for energy and immune support. 14 mg for women; 16 mg for men

Brewer’s yeast, broccoli, carrots, eggs, fish, nuts, wheat germ.

Aids healthy circulation and nerves; lowers cholesterol. 5 mg Whole wheat, eggs, legumes, peas.

Fights stress; enhances stamina. 1.3 mg; 1.5 mg for women 51 and older; 1.7 mg for men 51 and older 400 micrograms; 600 micrograms during pregnancy 2.4 micrograms 30 micrograms 425 mg for women; 550 mg for men

Bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish, oatmeal, whole-grain cereals. Leafy greens, liver, asparagus, brewer’s yeast.

Needed for growth and maintenance; reduces high levels of homocysteine. Important in genetic, metabolic, and nervous system health; reduces risk of some birth defects. Kidneys, liver, clams, crab, fish, eggs, dairy.

Needed for blood formation and nervous system health.

(thiamine) (riboflavin) (niacin) (pantothenic acid)

OR FOLIC ACID

(B9)

FOLATE BIOTIN CHOLINE

WATER–SOLUBLE VITAMINS

30 micrograms 425 mg for women; 550 mg for men

eggs, dairy. Brewer’s yeast, dairy, fish, meat, rice bran. Egg yolks, legumes, meat, whole grains.

Promotes healthy hair, nails, and skin. Helps transmission of nerve impulses; supports brain function and fat metabolism. 75 mg for women; 90 mg for men Not established

Berries, citrus fruits, leafy greens. Apples, carrots, leafy greens, raw nuts, whole grains.

Antioxidant for immune, eye, and skin health. Necessary for bone building, cellular energy, and enzyme function. 1,000 mg; 1,200 mg for women age 51 and older; 1,200 mg for men 71 and older

Dairy foods (and fortified substitutes), leafy greens, sardines.

Essential for strong bones and teeth and healthy gums; balance with magnesium. 25 micrograms for women; 35 micrograms for men 900 micrograms

Brewer’s yeast, brown rice, meat, whole grains. Meat, nuts, seafood, soybeans, whole grains.

Helps glucose metabolism; enhances energy. Helps build blood cells, bone, and collagen. 150 micrograms

Cod, tuna, seaweed, shrimp, milk, yogurt, cheese, iodized salt. 18 mg for women (8 mg after age 50); 8 mg for men

Eggs, fish, liver, meat, leafy greens, whole grains.

Makes thyroid hormones. Helps bone and brain development during pregnancy and infancy. Essential to blood cell production, growth, immune health, and energy. 310 mg for women 19-30; 320 mg for women 31 and up; 400 mg for men 19-30; 420 mg for men 31 and up

Dairy, fish, leafy greens, meat, molasses, seafood, seeds, soybeans. 1.8 mg for women; 2.3 mg for men

Avocados, nuts, seeds, sea vegetables, whole grains.

Balances calcium; needed for bone and cardiovascular health. Needed for fat and protein metabolism and energy production. 45 micrograms

Legumes, beef liver, cereal grains, dark leafy greens, peas. 4.7 grams

Fruits, dairy, fish, whole grains.

Activates enzymes; promotes cell function. Protects against high blood pressure.

Not strictly water soluble.

WATER–SOLUBLE VITAMINS

(ascorbic acid)

BORON CALCIUM CHROMIUM COPPER IODINE IRON MAGNESIUM MANGANESE MOLYBDENUM POTASSIUM

(Remain in the body.) IMPORTANT MINERALS

55 micrograms Not established

Brazil nuts, brewer’s yeast, brown rice, meat, seafood, whole grains. Alfalfa, bell peppers, brown rice, root vegetables, soy. 8 mg for women; 11 mg for men

Eggs, legumes, seafood, whole grains.

Anticancer antioxidant; works best with vitamin E. Needed for formation of collagen for bones and connective tissue. Important in immune and reproductive health.

SELENIUM SILICON ZINC

Linus Pauling Institute, “Micronutrient Information Center,” SELECTED SOURCES “Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins,” Food and Nutrition Board, Institute of Medicine, National Academies, www.NationalAcademies.org/hmd n “Nutrient Recommendations,” National Institutes of Health, http://ods.od.nih.gov http://lpi.oregonstate.edu n

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by healthcare professionals or product manufacturers. www.arthurandrew.com

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