Carbohydrates

Carbohydrates supply the body with the energy it needs to function. They are found almost exclusively in plant foods, such as fruits, vegetables, peas, and beans. Milk and milk products are the only foods derived from animals that contain a significant amount of carbohydrates. Carbohydrates are divided into two groups-simple carbohydrates and complex carbohydrates. Simple carbohydrates, sometimes called simple sugars, include fructose (fruit sugar), sucrose (table sugar), and lactose (milk sugar), as well as several other sugars. Fruits are one of the richest natural sources of simple carbohydrates. Complex carbohydrates are also made up of sugars, but the sugar molecules are strung together to form longer, more complex chains. Complex carbohydrates include fiber and starches. Foods rich in complex carbohydrates include vegetables, whole grains, peas, and beans. Carbohydrates are the main source of blood glucose, which is a major fuel for all of the body's cells and the only source of energy for the brain and red blood cells. Except for fiber, which cannot be digested, both simple and complex carbohydrates are converted into glucose. The glucose is then either used directly to provide energy for the body, or stored in the liver for future use. When a person consumes more calories than the body is using, a portion of the carbohydrates consumed may also be stored in the body as fat. When choosing carbohydrate-rich foods for your diet, always select unrefined foods such as fruits, vegetables, peas, beans, and whole-grain products, as opposed to refined, processed foods such as soft drinks, desserts, candy, and sugar. Refined foods offer few, if any, of the vitamins and minerals that are important to your health. In addition, if eaten in excess, especially over a period of many years, the large amounts of simple carbohydrates found in refined foods can lead to a number of disorders, including diabetes and hypoglycemia (low blood sugar). Yet another problem is that foods high in refined simple sugars often are also high in fats, which should be limited in a healthy diet. This is why such foodswhich include most cookies and cakes, as well as many snack foods-are usually loaded with calories. Dietary fiber is the part of a plant that is resistant to the body's digestive enzymes. Only a relatively small amount of fiber is digested or metabolized in the stomach or intestines. Most of it moves through the gastrointestinal tract and ends up in the stool. Although most fiber is not digested, it delivers several important health benefits. First, fiber retains water, resulting in softer and bulkier stools that prevent constipation and hemorrhoids. A high-fiber diet also reduces the risk of colon cancer, perhaps by speeding the rate at which stool passes through the intestine and by keeping the digestive tract clean. In addition, fiber binds with certain substances that would normally result in the production of cholesterol, and eliminates these substances from the body. In this way, a high-fiber diet helps lower blood cholesterol levels, reducing the risk of heart disease. It is recommended that about 60 percent of your total daily calories come from carbohydrates. If much of your diet consists of healthy complex carbohydrates, you should easily fulfill the recommended daily minimum of 25 grams of fiber.

Protein
Protein is essential for growth and development. It provides the body with energy, and is needed for the manufacture of hormones, antibodies, enzymes, and tissues. It also helps maintain the proper acid-alkali balance in the body. When protein is consumed, the body breaks it down into amino acids, the building blocks of all proteins. Some of the amino acids are designated nonessential. This does not mean that they are unnecessary, but rather that they do not have to come from the diet because they can be synthesized by the body from other amino acids. Other amino acids are considered essential, meaning that the body cannot synthesize them, and therefore must obtain them from the diet. Whenever the body makes a protein-when it builds muscle, for instance-it needs a variety of amino acids for the proteinmaking process. These amino acids may come from dietary protein or from the body's own pool of amino acids. If a shortage of amino acids becomes chronic, which can occur if the diet is deficient in essential amino acids, the building of protein in the body stops, and the body suffers. Because of the importance of consuming proteins that provide all of the necessary amino acids, dietary proteins are considered to belong to two different groups, depending on the amino acids they provide. Complete proteins, which constitute the first group, contain ample amounts of all of the essential amino acids. These proteins are found in meat, fish, poultry, cheese, eggs, and milk. Incomplete proteins, which constitute the second group, contain only some of the essential amino acids. These proteins are found in a variety of foods, including grains, legumes, and leafy green vegetables. Although it is important to consume the full range of amino acids, both essential and nonessential, it is not necessary to get them from meat, fish, poultry, and other complete-protein foods. In fact, because of their high fat content-as well as the use of antibiotics and other chemicals in the raising of poultry and cattle-most of those foods should be eaten in moderation. Fortunately, the dietary strategy called mutual supplementation enables you to combine partial-protein foods to make complementary protein-proteins that supply adequate amounts of all the essential amino acids. For instance, although beans and brown rice are both quite rich in protein, each lacks one or more of the necessary amino acids. However, when you combine beans and brown rice with each other, or when you combine either one with any of a number of protein-rich foods, you form a complete protein that is a high-quality substitute for meat. To make a complete protein, combine beans with any one of the following: Brown rice. Seeds. Corn. Wheat Nuts.

Or combine brown rice with any one of the following: Beans. Seeds. Nuts. Wheat.

All soybean products, such as tofu and soymilk, are complete proteins. They contain the essential amino acids plus several other nutrients. Available in health food stores, tofu, soy oil, soy flour, soy-based meat substitutes, soy cheese, and many other soy products are healthful ways to complement the meatless diet. Yogurt is the only animal-derived complete-protein source recommended for frequent use in the diet. Made from milk that is curdled by bacteria, yogurt contains Lactobacillus acidophilus and other "friendly" bacteria needed for the digestion of foods and the prevention of many disorders, including candidiasis. Yogurt also contains vitamins A and D, and many of the B-complex vitamins. Do not buy the sweetened, flavored yogurts that are sold in supermarkets. These products contain added sugar and, often, preservatives. Instead, either purchase fresh unsweetened yogurt from a health food store or make the yogurt yourself, and sweeten it with fruit juices and other wholesome ingredients.

Fats
Although much attention has been focused on the need to reduce dietary fat, the body does need fat. During infancy and childhood, fat is necessary for normal brain development. Throughout life, it is essential to provide energy and support growth. Fat is, in fact, the most concentrated source of energy available to the body. However, after about two years of age, the body requires only small amounts of fat-much less than is provided by the average American diet. Excessive fat intake is a major causative factor in obesity, high blood pressure, coronary heart disease, and colon cancer, and has been linked to a number of other disorders as well. To understand how fat intake is related to these health problems, it is necessary to understand the different types of fats available and the ways in which these fats act within the body. Fats are composed of building blocks called fatty acids. There are three major categories of fatty acids-saturated, polyunsaturated, and monounsaturated. These classifications are based on the number of hydrogen atoms in the chemical structure of a given molecule of fatty acid.

Saturated fatty acids are found primarily in animal products, including dairy items, such as whole milk, cream, and
cheese, and fatty meats like beef, veal, lamb, pork, and ham. The fat marbling you can see in beef and pork is composed of saturated fat. Some vegetable products including coconut oil, palm kernel oil, and vegetable shortening-are also high in saturates. The liver uses saturated fats to manufacture cholesterol. Therefore, excessive dietary intake of saturated fats can significantly raise the blood cholesterol level, especially the level of low-density lipoproteins (LDLs), or "bad cholesterol. " Guidelines issued by the National Cholesterol Education Program (NCEP), and widely supported by most experts, recommend that the daily intake of saturated fats be kept below 10 percent of total caloric intake. However, for people who have severe problems with high blood cholesterol, even that level may be too high.

Polyunsaturated fatty acids are found in greatest abundance in corn, soybean, safflower, and sunflower oils.
Certain fish oils are also high in polyunsaturated fats. Unlike the saturated fats, polyunsaturated fats may actually lower your total blood cholesterol level. In doing so, however, large amounts of polyunsaturated fats also have a tendency to reduce your high-density lipoproteins (HDLs)-your .good cholesterol." For this reason-and because, like all fats, polyunsaturated fats are high in calories for their weight and volume-the NCEP guidelines state that an individual's intake of polyunsaturated fats should not exceed 10 percent of total caloric intake.

Monounsaturated fatty acids are found mostly in vegetable and nut oils such as olive, peanut, and canola. These
fats appear to reduce blood levels of LDLs without affecting HDLs in any way. However, this positive impact upon LDL cholesterol is relatively modest. The NCEP guidelines recommend that intake of monounsaturated fats be kept between 10 and 15 percent of total caloric intake. Although most foods-including some plant-derived foods contain a combination of all three types of fatty acids, one of the types usually predominates. Thus, a fat or oil is considered 'saturated" or "high in saturates' when it is composed primarily of saturated fatty acids. Such saturated fats are usually solid at room temperature. Similarly, a fat or oil composed mostly of polyunsaturated fatty acids is called "polyunsaturated," while a fat or oil composed mostly of monounsaturated fatty acids is called "monounsaturated." One other element, trans-fatty acids, may also play a role in blood cholesterol levels. Also called trans fats, these substances occur when polyunsaturated oils are altered through hydrogenation, a process used to harden liquid vegetable oils into solid foods like margarine and shortening. One recent study found that trans-monounsaturated fatty acids raise LDL cholesterol levels, behaving much like saturated fats. Simultaneously, the trans-fatty acids reduced HDL cholesterol readings. Much more research on this subject is necessary, as studies have not reached consistent and conclusive findings. For now, however, it is clear that if your goal is to lower cholesterol, polyunsaturated and monounsaturated fats are more desirable than saturated fats or products with trans-fatty acids. just as important, your total calories from fat should not constitute more than 20 to 25 percent of daily calories.

Like water, carbohydrates, protein, and fats, vitamins and minerals are essential to life. They are therefore considered nutrients, and are often referred to as micronutrients simply because they are needed in relatively small amounts compared with the four basic nutrients. Because vitamins and minerals are so necessary for health, the U.S. Food and Drug Administration (FDA) has formulated recommended consumption levels for vitamins called recommended daily allowances (RDAs). But these allowances do not account for the amount needed to maintain maximum health rather than borderline health, only the amount needed to prevent deficiency diseases. Therefore, the average adult who is not suffering from any specific disorder should obtain more than the RDAs of vitamins and minerals from food sources and/or from supplements. A table is provided that shows the guidelines for the intake of vitamin, mineral supplements, and other supplements for healthy living. Although the amounts listed are safe (they will not cause toxicity), they should be varied according to size and weight. People who are active and exercise; those who are under great stress, on restricted diets, or mentally or physically ill; women who take oral contraceptives; those on medication; those who are recovering from surgery; and smokers and those who consume alcoholic beverages all need higher than normal amounts of nutrients. In addition to a proper diet, exercise and a positive attitude are two important elements that are needed to prevent sickness and disease. If your lifestyle includes each of these, you will feel good and have more energy, something we all deserve.

Basic Nutrition Guide

A diet high in nutrients is the key to good health. Use the following table as a guide when deciding which types of food to include in your diet and which ones to avoid in order to maintain good health. Types of Food

Foods to Avoid

Acceptable Foods

Beans

Canned pork and beans, canned beans with salt or preservatives, frozen beans. Alcoholic drinks, coffee, cocoa, pasteurized and/or sweetened juices and fruit drinks, sodas, tea (except herbal tea).

All beans cooked without animal fat or salt,

Beverages

Herbal teas, fresh vegetable and fruit juices, cereal grain beverages (often sold as coffee substitutes), mineral or distilled water. Raw goat cheese, nonfat cottage cheese, kefir, unsweetened yogurt, goat's milk, raw or skim milk, buttermilk, rice milk, all soy products. Boiled or poached (limit of four weekly). All freshwater white fish, salmon, broiled or baked fish, water-packed tuna. All fresh, frozen, stewed, or dried fruits without sweeteners (except oranges, which are acidic and highly allergenic), untreated fruits, home-canned fruits. All whole grains and products containing whole grains: cereals, breads, muffins, whole-grain crackers, cream of wheat or rye cereal, buckwheat, millet, oats, brown rice, wild rice. (Limit yeast breads to three servings per week.)

Dairy products

All soft cheeses, all pasteurized or artificially colored cheese products, ice cream.

Eggs

Fried or pickled. All fried fish, all shellfish, salted fish, anchovies, herring, fish canned in oil.

Fish

Fruits

Canned, bottled, or frozen fruits with sweeteners added; oranges.

Grains

All white flour products, white rice, pasta, crackers, cold cereals, instant types of oatmeal and other hot cereals

Meats

Beef; all forms of pork; hot dogs; luncheon meats; smoked, pickled, and processed meats; corned beef; duck; goose; spare ribs; gravies; organ meats. Peanuts; all salted or roasted nuts.

Skinless turkey and chicken, lamb. (Limit meat to three 3-oz servings per week.)

Nuts

All fresh raw nuts (except peanuts). All cold-pressed oils: corn, safflower, sesame, olive, flaxseed, soybean, sunflower, and canola oils; margarine made from these oils; mayonnaise without eggs.

Oils (fats)

All saturated fats, hydrogenated margarine, refined processed oils, shortenings, hardened oils.

Seasonings

Black or white pepper, salt, hot red peppers, all types of vinegar except pure natural apple cider

Garlic, onions, cayenne, Spike, all herbs, dried vegetables, apple cider vinegar, tamari, miso, vinegar. seaweed, pulse. Homemade (salt- and fat4ree) bean, lentil, pea, vegetable, barley, brown rice, onion. All slightly cooked sprouts (except alfalfa, which should be raw and washed thoroughly), wheatgrass, all raw seeds.

Soups

Canned soups made with salt, preservatives, MSG, or fat stock; all creamed soups.

Sprouts and seeds

All seeds cooked in oil or salt.

Sweets

White, brown, or raw cane sugar, corn syrups, chocolate, sugar candy, fructose (except that in fresh whole fruit), all syrups (except pure maple syrup), all sugar substitutes, jams and jellies made with sugar.

Barley malt or rice syrup, small amounts of raw honey, pure maple syrup, untreated blackstrap molasses.

Vegetables

All canned or frozen with salt or additives.

All raw, fresh, frozen (no additives), or homecanned without salt (undercook vegetables slightly).

Foods with The Highest And The Least Nutrition Content

The Center for Science in the Public Interest (Ralph Nader Group) has developed a rating scale to help people make more informed choices about the foods they eat. It is an open-ended scale that is based on a comparison of the beneficial components of a food to its harmful components. The higher the rating, the more nutritious the food. In the snack food category, carrots have the highest nutritional rating, 48, because their high vitamin A and fiber content far outweigh, any detrimental components. Following carrots are green peppers, 44 (vitamin C and fiber); apples, 23 (fiber, iron, pectin); unbuttered, unsalted popcorn, 19 (fiber, eating satisfaction); celery, 17 (fiber, trace minerals); and potato chips, 15. On the low end of the snack food scale are Twinkies, -34 (fat, sugar); jelly-beans, -38 (sugar, no nutrients); and Hershey's milk chocolate without nuts, -42 (sugar, cocoa, caffeine). Desserts: Cantaloupe, 60, is rated highest, followed by strawberries, 34. Vanilla ice milk, 7, is rated higher than vanilla low-fat frozen yogurt, 3, which ranks much higher than vanilla ice cream, -22. And, then there's: Sara Lee chocolate cake, -26 and chocolate clairs, -30. Dannon Fruit Yogurt contains the equivalent of six teaspoons of sugar in each cup. Croissants are extremely high in fat. 59% of the 200 calories in Pepperidge Farm and Sara Lee's all-butter croissants come from fat. Compare this to the 5%-10% fat in breads, muffins and bagels. Quiche is equally bad. More than half the calories in the crust come from fat. The basic filling of cheese, eggs, cream and bacon contains 25-27 grams of fat per serving... the equivalent of 7 teaspoons of lard. Wow! Gourmet TV dinners are junkier than others. All of them are too high in salt. The difference lies in their fat content. Lean Cuisine and Weight Watchers dinners have a lower percentage of fat than the others, but Le Menu and Armour Dinner Classics contain as much fat as the old-line Banquet or Morton dinners. Snacks: Granola bars, which used to be more nutritious than chocolate bars, are getting more and more junky as the manufacturers begin adding more candy ingredients. Per ounce, Nature Valley Granola clusters contain 3.3 teaspoons of added sugar, the same amount that's in a Snicker's bar, and more than in Nestle's Crunch, Hershey's milk chocolate with almonds or Mr. Goodbar, which contain only 2.7 teaspoons added sugar. Quaker Honey & Oats Granola Bar is the best of the lot, with only 1.5 teaspoons of added sugar... less than half the sugar of a Nature Valley bar. Low-calorie crackers: Wheatsworth Wheat thins make you think they're full of whole-wheat flour ... but they contain 10 times more white flour than wheat, and 42% of their calories come from fat. Similarly, Keebler's Harvest Wheat Crackers are labeled "a blend of hearty wheat," but that's not the same as whole wheat. White flour and fat provide 51% of the calories in these crackers.

Mediterranean and Eskimo Diet

People living on the Greek island of Crete have very low rates of heart disease even though their diet is high in fat. Most of their dietary fat comes from olive oil, a monounsaturated fat that tends to lower levels of "bad" LDL-cholesterol and maintain levels of "good" HDL-cholesterol. The Inuit, or Eskimo, people of Alaska and Greenland also are relatively free of heart disease despite a high-fat, high-cholesterol diet. The staple food in their diet is fish rich in omega-3 polyunsaturated fatty acids. Some research has shown that omega-3 fatty acids, found in fish such as salmon and mackerel as well as in soybean and canola oil, lower both LDL-cholesterol and triglyceride levels in the blood. Some nutrition experts recommend eating fish once or twice a week to reduce heart disease risk. However, dietary supplements containing concentrated fish oil are not recommended because there is insufficient evidence that they are beneficial and little is known about their long-term effects. Omega-6 polyunsaturated fatty acids have also been found in some studies to reduce both LDL- and HDL-cholesterol levels in the blood. Linoleic acid, an essential nutrient (one that the body cannot make for itself) and a component of corn, soybean and safflower oil, is an omega-6 fatty acid. At one time, many nutrition experts recommended increasing consumption of monounsaturated and polyunsaturated fats because of their cholesterollowering effects. Now, however, the advice is simply to reduce dietary intake of all types of fat. (Infants and young children, however, should not restrict dietary fat.)

The Suggested Optimal Daily Nutritional Allowances (SONAS)

The suggested optimal daily nutritional allowances (SONAS) developed by Alex Schauss, Ph.D., provide a far better guideline to optimal health. Schauss developed his recommendations primarily from the extensive work of Emanuel Cheraskin and W. M. Ringsdorf Jr. of the University of Alabama School of Medicine. Over a 15-year study, these two pioneering nutrition researchers conducted comprehensive health evaluations (health status questionnaires, physical exams, laboratory measures, and cardiac function and blood sugar regulation tests) and collected nutrient intake data on 13,500 male and female adults living in six regions of the United States. The data from their $2 million study were recorded in 49,000 bound pages in 153 volumes and have resulted in the publication of over 100 research articles. Using all this data, Cheraskin and Ringsdorf correlated the intake of specific nutrients with health status and tried to find a truly ideal level of intake for each nutrient. Interestingly, more was not always better. Joseph Pizzorno has provided nutritional recommendations based on the work by Schauss and from 500 other references.

Nutrients and Dosages for maintaining Good Health

The nutrients listed below are recommended for good health. Daily dosages are suggested; however, before using any supplements, you should consult with your health care provider. The dosages given here are for adults and children weighing 100 pounds and over. Appropriate dosages for children vary according to age and weight. A child weighing between 70 and 100 pounds should be given three-fourths the adult dose; a child weighing under 70 pounds (and over the age of six) should be given half the adult dose. A child under the age of six years should be given nutritional formulas designed specifically for young children. Follow the dosage directions on the product label.

Vitamins

Daily Dosages

Vitamin A

10,000 IU

Beta-carotene

15,000 IU

Vitamin B1 (thiamine)

50 mg

Vitamin B2 (riboflavin)

50 mg

Vitamin B3 (niacin) (niacinamide)

100 mg 100 mg

Pantothenic acid (vitamin B5)

100 mg

Vitamin B6 (pyridoxine)

50 mg

Vitamin B12

300 mcg

Biotin

300 mcg

Choline

100 mg

Folic acid

800 mcg

Inositol

100 mg

Para-aminobenzoic acid (PABA)

50 mg

Vitamin C with mineral ascorbates

3,000 mg

Bioflavonoids (mixed)

500 mg

Hesperidin

100 mg

Rutin

25 mg

Vitamin D

400 IU

Vitamin E

600 IU

Vitamin K (use natural sources such as alfalfa, green leafy vegetables)

I 00 mcg

Essential fatty acids (EFAS) (primrose oil, flaxseed oil, salmon oil, and fish oil are good sources)

As directed on label

Minerals

Daily Dosages

Calcium

1,500 mg

Chromium (GTF)

150 mcg

Copper

3 mg

Iodine (kelp is a good source)

225 mcg

Iron

18 mg

Magnesium

750-1,000 mg

Manganese

10 mg

Molybdenum

30 mcg

Potassium

99 mg

Selenium

200 mcg

Zinc

50 mg

Optional Supplements

Daily Dosages

Coenzyme Q10

30 mg

Garlic

As directed on label.

L-Carnitine

500 mg

L-Cysteine

50 mg

L-Lysine

50 mg

L-Methionine

50 mg

L-Tyrosine

500 mg

Lecithin

200-500 mg

Pectin

50 mg

RNA-DNA

100 mg

Silicon

As directed on label.

Superoxide dismutase (SOD)

As directed on label.

(Source: Prescriptions for Nutritional Healing, James Balch, MD) Caution: Iron should be taken only if a deficiency exists. Always take iron supplements separately, rather than in a multivitamin and mineral formula. Do not take iron with a supplement containing vitamin E.

What Is United States Recommended Daily Allowances (USRDA)

USRDAs were devised by the Food and Drug Administration for nutritional labeling. These are the lists on processed foods and vitamin products that tell what percentage of each of 19 essential nutrients you get per serving or dose. It is a rough guide because it doesn't differentiate among people of different ages and sex who have different nutrient requirements. The USRDAs, in turn, are based on the RDAs- Recommended Dietary Allowances derived by a prestigious group of nutritional scientists who advise the Food and Nutrition Board, a committee of the National Academy of Sciences-National Research Council. Every five years or so, the board reviews and revises its recommendations. As the board defines them, the RDAs are "the levels of intake of essential nutrients considered, in the judgment of the Food and Nutrition Board on the basis of available scientific knowledge, to be adequate to meet the known nutritional needs of practically all healthy persons." Except for vitamins A and D, it's not harmful to consume two to three times the recommended levels of vitamins. Many people regularly do through the foods they eat and especially if they take a multivitamin supplement.

Shortcomings of the Recommended Daily Allowances

There are some caveats regarding the RDAs. The board that established them admits that scientific knowledge of nutritional requirements is far from complete: that the requirements for many nutrients have not been established; that several essential nutrients have only recently been discovered; and that in all likelihood other nutrients will be found to be essential in years to come. Therefore, to be sure that as yet undefined nutritional needs are met, it's important to eat a varied diet and not depend on pills or processed foods artificially stoked with known micronutrients. The RDAs should not be confused with nutritional requirements. Requirements differ from individual to individual because of inherent genetic differences, among other factors. Therefore, the RDAs represent estimates that exceed the requirements of most people. The RDAs were developed for healthy people under normal circumstances (i.e., no illness, no genetic weaknesses, no environmental toxin exposure) to prevent the development of overt deficiency diseases. They were not developed to serve as a guide to determining optimal nutritional needs. In addition, the studies that were used to determine the level of a nutrient sufficient to prevent a nutritional deficiency were typically conducted for six to nine months, only about 1% of the average human life span. Nutritional studies with animals have shown that the amounts of some nutrients sufficient to provide health and the prevention of a deficiency disease for short periods of time may be totally inadequate to maintain the health of the animal over its entire lifespan.

he Suggested Optimal Daily Nutritional Allowances (SONA)

Men
Nutrient Fat-soluble Vitamins
Vitamin A (RE, I RE = I micro gm = 3.33 IU) Beta-carotene (mg) Vitamin D (micro gm, 1 microgram = 40 IU) Vitamin E (IU, 1 IU alpha tocopherol equivalent to I mg alpha tocopherol) Vitamin K (mg) 1,000 N/A 5 10 80 2,000 100 24 800 80 800 N/A 5 8 65 2,000 80 24 800 65

Women
RDA SONA

RDA

SONA

Water-soluble Vitamins
Vitamin C (mg) Vitamin B12 (mg) Folic acid (micro gm) Niacin (mg) Pyridoxine (B6) (mg) Riboflavin (B 2) (mg) Thiamin (B1) (mg) 60 2 200 15 2 1.4 1.2 800 3 2000 30 25 2.5 9.2 60 2 180 15 1.6 1.2 1 1000 3 2000 25 20 2 9

Minerals
Boron (mg) Calcium (mg) Chromium (micro gm) Copper (mg) N/A 800 50-200 1.5-3 2.5 700 300 1.5-4 N/A 800 50-200 1.5-3 3 1200 300 1.5-4

Iodine (micro gm) Iron (mg) Magnesium (mg) Manganese (mg) Phosphorous (mg) Potassium (mg) Selenium (micro gm) Sodium (mg) Zinc (mg)

150 10 350 2-5 800 99 70 500 15

150 20 600 10 800 200-500 250 400 20

150 15 280 2-5 800 99 55 500 12

150 20 550 10 800 200-500 200 400 17

Note: While these are for all adults, they are most accurate for those aged 51 and above. RDA - Recommended Daily Allowance SONA - Suggested Optimum Daily Allowance