A 2 Z of Fruits

Apple

 

 Key benefits of apples

Apples, known as a cleansing food, contain fibre, antioxidants and fruit flavonoids. The most important of the flavonoids contained in apples is quercetin, which has anti-inflammatory as well as anti-cancer actions. Apples contain vitamin C as well � more so in green apples than in red ones. Apples can reduce blood cholesterol levels, counter constipation and diarrhoea, help joint problems and help prevent diseases in general. How much apples should you eat?

Apples can be eaten freely, but more than two or three a day does not increase the health benefits. Large quantities of apple juice can encourage tooth decay and diarrhoea.

Maximising the benefits of apples

Apples are best eaten raw, as cooking them can reduce the flavonoids by as much as 70 percent into the cooking water. It is also a good idea to eat the apple unpeeled as flavonoids are contained in or near the skin.

Nutritional values of apple

Calories	57
Fibre	1,8 g
Potassium	120 mg
Vitamin C	10 mg
Vitamin E	0,6 mg
Quantities per 100 g

 

Appricot

 

An apricot, with its fat, juicy, bright-coloured flesh, is rich in the antioxidant beta-carotene as well as iron and potassium.
 Key benefits of apricots

Apricots are rich in the antioxidant beta-carotene and rich in iron and potassium. It can help regulate blood pressure and is also high in soluble fibre, which helps maintain regular bowel function.

How much apricots should you eat?

Dried or fresh apricots can be eaten freely. A handful of dried apricots supplies one fifth of an adult's daily potassium needs and between 10 and 20 percent of an adult's iron needs.

Maximising the benefits of apricots

Dried apricots should be eaten with foods that are rich in Vitamin C so that iron absorption can be increased.

Nutritional values of apricots

Calories	188
Carotenes	323 mcg
Fat	1 g
Fibre	8 g
Iron	4 mg
Potassium	1880 mg
Carbohydrates	37 g
Starch	0
Sugars	37 g
Protein	4 g
Glycaemic index high
100 g Dried apricots

 

Avocado

 

The avo is a natural source of monounsaturated fat, which makes it a heart-healthy food package. And it's delicious!
 Key benefits of avocado

Avocados reduce cholesterol and so reduce the risk of atherosclerosis. They also have antioxidant ability and contain both vitamins E, C and B6, as well as potassium.

How much avocado should you eat?

Intake of avocados should be moderate, as they are high in calories. A whole avocado weighs about 130g and has about 240 calories.

Maximising the benefits fo avocado

Avocado is a natural source of monounsaturated fat, which makes it a heart-healthy food package. Alpha-carotene is best absorbed with some fat, as is vitamin E.

Nutritional values of avocado

Calories	190
Potassium	450 mg
Fibre	3,4g
Vitamin E	3,2mg
Per 100 g raw

 

Banana

 

Bananas are great, no-fuss snacks. They're also packed with goodness and are great sources of potassium and vitamin B6.
 Key benefits of bananas

Bananas are a good source of both potassium and vitamin B6. They not only help to maintain bowel health, but are also good energy-boosting snacks. As bananas ripen, their starch is converted into sugar. Bananas help to maintain blood sugar levels and it is also a fruit which is easily digested.

How much banana should you eat?

Bananas can be eaten freely, within limits. A banana weighing 100 g contains about 62 calories. It must be remembered that dried bananas are a more concentrated source of nutrients than plain bananas.

Maximising the benefits of banana

Fresh, ripe bananas are a very good source of fruit sugars and can give a quick energy boost.

Nutritional values of banana

Calories	62
Potassium	270 mg
Vitamin B6	0.19 mg
Vitamin C	7 mg
Niacin	0.5 g
Per 100g ready-to-eat, weighed with the skin

 

BlackBerry

 

Blackberries are a good, low-fat source of vitamin E. These sexy berries also make fantastic, healthy dessert treats.
 Key benefits of blackberries

Blackberries are a good low fat source of vitamin E and it helps to fight infection. It also contains salcylate, which is thought to lower the chance of heart risk. It also contains vitamin C, phenolic acids and folate.

How much blackberries should you eat?

Blackberries can be eaten in many forms, from juice to desert or just fresh.

Maximising the benefits of blackberries

Blackberries are best eaten fresh, but the cooked variety still contains high quantities of vitamin E.

Nutritional values of blackberries

Calories	25
Fibre	3,1 g
Folate	34 g
Vitamin E	2,4 mg
Per 100g serving

Blackcurrants  

Did you know that blackcurrants have a high vitamin C content � 4 times as much as oranges of equivalent weight?
 Key benefits of blackcurrants

Blackcurrants have a high vitamin C content � four times as much as oranges of an equivalent weight. They are rich in antioxidants and flavonoids and help to relieve inflammation as well as urinary tract infections. It is also a good source of potassium.

How much blackcurrants should you eat?

Blackcurrants can be eaten freely, either raw, or cooked. Blackcurrant juice often contains very little fruit.

Maximising the benefits of blackcurrants

Blackcurrants in all forms work as antioxidants, as anti-inflammatory and theanthocyanin flavonoids counter the bacteria that cause food poisoning and urinary tract infections.

Nutritional values of blackcurrants

Calories	28
Carotenes	100 mcg
Fiber	3,6 g
Iron	1,3 mg
Potassium	370 mg
Vitamin C	200 mg
Vitamin E	1 mg
Per 100g uncooked serving

 

Blueberry

Blueberries have many health benefits, including the highest antioxidant ability of all fresh fruit. And they're great in puddings.
 Key benefits of blueberries

Blueberries have many health benefits, including the highest antioxidant ability of all fresh fruit. They also have effective anti-inflammatory, anti-blood clotting and antibacterial effects. In the past they were often used to combat diarrhea and food poisoning. They are also thought to have anti-ageing properties.

How much blueberries should you eat

About thirty berries per day (65 g) is considered beneficial.

Maximizing the benefits of blueberries

Blueberries are not sour and can be eaten raw, so preserving their vitamin C content. Lightly cooked fruit retain their therapeutic properties.

Nutritional values of blueberries

Calories	30
B vitamins	Good range
Fiber	1,8 g
Vitamin C	17 mg
Per 100g uncooked serving

 

 

Cherry  

Suffer from gout? Cherries are believed to relieve this painful condition if eaten daily. But that's not all they're good for.
 Key benefits of cherries

Cherries contain the powerful antioxidant anthocyadin. Cherries are believed to relieve gout if at least 225 g are eaten daily. They are also thought to have a mild laxative action.

Maximizing the benefits of cherries

Although fresh cherries have a very short season, cherries that have been bottled, canned or cooked seem to retain their beneficial qualities.

Nutritional values of cherries

Calories	39
Potassium	170 mg
Vitamin C	9 mg
Carbohydrates	12 g
Starch	0
Sugars	12 g
Protein	1 g
Fat	< 1 g
Glycaemic index low
Per 100g fresh

 

 

Cranberry

 

The cranberry can be considered a "super food", because of its strong anti-inflammatory mechanism in the body.
 Key benefits of cranberries

Cranberries may reduce bladder infections. They also help to maintain a healthy heart and also may have anti-inflammatory benefits, as they have anti-fungal and antiviral properties. It is also thought that small amounts of cranberries may benefit kidney stone sufferers. The condensed tannins in cranberries have strong antioxidant properties.

How much cranberries should you eat?

To combat urinary tract infections, 300 ml of cranberry juice can be drunk daily.

Maximizing the benefits of cranberries

Condensed tannins which are found in cranberries are not destroyed in cooking. These tannins are powerful antioxidants.

Nutritional values of cranberries

Calories	15
Fiber	3
Iron	0,7 mg
Vitamin C	13 g
Per 100g raw

 

Figs

 

Nothing like a sweet, ripe fig in summer, right? Find out why these decadent fruits are also fantastic health boosters.
 Key benefits of figs

Dried or semi-dried figs are a good snack with which to increase energy and raise blood sugar levels quickly. They are also known for their laxative properties. It is thought that they also have cancer-discouraging action.

How much figs should you eat?

As figs are very high in sugar content, not too many of them should be eaten.

Maximizing the benefits of figs

Figs can be eaten fresh, dried or semi-dried. Figs are a source of potassium, calcium, iron and magnesium.

Nutritional values of figs

Carbohydrate	53 g
Starch	0
Sugars	53 g
Protein	4 g
Fat	2 g
Glycaemic index high
Per 100g raw

 

Grapefruit 

Did you know that grapefruit is best eaten when fresh and chilled as this maximises its vitamin C content? Learn more.
 Key benefits of grapefruit

All citrus fruit are excellent sources of Vitamin C, which helps to maintain the body's defenses. The flavonoid narigenin is found in grapefruit. It is thought to reduce the risk of some cancers. Grapefruit can improve blood circulation and lower blood cholesterol levels.

How much grapefruit should you eat?

Citrus fruit can be eaten freely. Two or three citrus fruits can provide the body with 20 percent of its potassium requirements.

Maximising the benefits of grapefruit

Grapefruit is best eaten peeled and raw. This is more beneficial than grapefruit juice. It is important also to eat the skin around the segments. Grapefruit is best eaten when fresh and chilled as this maximizes its vitamin C content.

Nutritional values of grapefruit

Calories	20
Vitamin C	24 mg
Fiber	0,9 mg
Foliate	18 mcg
Carbohydrate	9 g
Starch	0
Sugars	9 g
Glycaemic Index high
Per 100g

 

Grapes  

Grapes are not only good for wine making. Both red and black grapes also contain powerful antioxidants.
 Key benefits of grapes

Both red and black grapes contain powerful antioxidants and resveratrol, which helps to prevent both the narrowing and hardening of the arteries. Ellagic acid, which has anti-cancer properties, is also contained in grapes. They do, however, have very high sugar content.

How much grapes should you eat?

Grapes have many health benefits, but have a high sugar content and should therefore be eaten in moderation.

Maximizing the benefits of grapes

Grapes are a good source of potassium.

Nutritional values of grapes

Calories	60
Carbohydrate	15 g
Starch	0
Sugars	15 g
Protein	<1g
Fat	<1 g
Glycaemic Index medium
Per 100g

 

Kiwifruit

 

Kiwis are cute and quirky. However, they're also an excellent way to give your vitamin C and potassium intake a boost.
 Key benefits of kiwifruit

Kiwifruit is one of the world's most nutritious fruit and it contains very high levels of vitamin C, potassium and chlorphyll. It contains a wealth of nutrients and antioxidants. It has anti-cancer effects.

How much kiwifruit should you eat?

An average kiwifruit weighs 75 g. It is a very healthy fruit and can be eaten in many different ways.

Maximizing the benefits of kiwifruit

Kiwifruit should be eaten as soon as they are ripe, and sliced just before being eaten, as leaving them standing could decrease their vitamin C levels.

Nutritional values of kiwifruit

Calories	42
Fiber	1,6 g
Potassium	250 mg
Vitamin C	51 mg
Glycaemic Index medium
Per 100g

 

 

 

Lemons

 

Don't be shy when you sprinkle your fish with lemon. You'll just be kick-starting your immune system in a healthy way.
 Key benefits of lemons

Lemons have a very high vitamin C content. Lemons help to lower cholesterol levels and also have anti-cancer effects, because of lemons' limonoid phytochemicals.

How much lemons should you eat?

Lemons are low in calories, but because they are generally quite sour, they tend to be eaten in dressings, sauces or drinks, rather than on their own. A daily portion of citrus fruit is recommended.

Maximizing the benefits of lemons

Limonoids and limonene are found in the whole lemon � pith and peel included. It is therefore best to make use of the whole lemon.

Nutritional values of lemons

Calories	7
Fiber	0,1 g
Potassium	130 mg
Vitamin C	36 mg
Per 100g juice

 

Mango  

Sweet, funky and oh-so-irresistible. Find out why mangoes are a great, healthy fruit to be addicted to.
 Key benefits of mango

Mango is thought to bring about a reduced risk of colon and cervical cancer. It is a rich source of beta-carotene, which the body can convert to vitamin A. It also contains beta-cryptoxanthin.

How much mango should you eat?

An average mango weighs about 150 g. They can be eaten just as is, or mixed into fruit salads.

Maximizing the benefits of mango

As beta- cryptoxanthin is best absorbed by the body when eaten with fat, it is a good idea to eat mangoes as part of a meal, rather than on their own.

Nutritional values of mango

Calories	57
Fibre	2,6 g
Vitamin C	37 mg
Vitamin E	1 mg
Glycaemic Index medium
Per 100g

 

Melons 

Lower your risk for cancer and heart disease - simply make a point of snacking more often on a tasty slice of melon.
 Key benefits of melons

Melons are good sources of beat-carotene and vitamin C. They may have an anti-clotting action on the blood. Melons are also thought to lower cancer and heart disease risk.

How much melon should you eat?

Melons are reasonably low in calories and can be eaten freely. They also have very high water content.

Maximizing the benefits of melons

Melons with a lighter yellow or green colour as well as watermelons contain less vitamin C and beta-carotene than orange melons do.

Nutritional values of melons

Calories	35
Per 100g

 

Orange 

Right, so you know oranges are great for vitamin C. But did you know that citrus fruits can improve blood circulation?
 Key benefits of oranges

All citrus fruit are excellent sources of Vitamin C, which helps to maintain the body's defense. Flavonoids are found in oranges. These are thought to reduce the risk of some cancers. Citrus fruits can improve blood circulation and lower blood cholesterol levels.

How much oranges should you eat?

These can be eaten freely. Two or three citrus fruits can provide the body with 20 percent of its daily potassium requirements.

Maximising the benefits of oranges

Citrus fruits are best eaten peeled and raw. This is more beneficial than drinking fruit juice. It is important also to eat the skin around the segments.

Nutritional values of oranges

Calories	20
Vitamin C	24 mg
Fibre	0,9 mg
Folate	18 mcg
Carbohydrate	9 g
Starch	0
Sugars	9 g
Glycaemic Index high

...

8 Approaches to Simplicity

To portray the richness of simplicity as a theme for healthy living, here are eight different flowerings that I see growing consciously in the "garden of simplicity." Although there is overlap among them, each expression of simplicity seems sufficiently distinct to warrant a separate category. These are presented in no particular order, as all are important.

1. Uncluttered Simplicity. Simplicity means taking charge of lives that are too busy, too stressed and too fragmented. Simplicity means cutting back on clutter, complications and trivial distractions, both material and non-material, and focusing on the essentials -- whatever those may be for each of our unique lives. As Thoreau said, "Our life is frittered away by detail ... Simplify, simplify." Or, as Plato wrote, "In order to seek one's own direction, one must simplify the mechanics of ordinary, everyday life."
2. Ecological Simplicity. Simplicity means choosing ways of living that touch the Earth more lightly and reduce our ecological impact on the web of life. This life-path remembers our deep roots with the soil, air and water. It encourages us to connect with nature, the seasons and the cosmos. An ecological simplicity feels a deep reverence for the community of life on Earth and accepts that the non-human realms of plants and animals have their dignity and rights as well as the human.
3. Family Simplicity. Simplicity means to place the well-being of one's family ahead of materialism and the acquisition of things. This expression of green living puts an emphasis on giving children healthy role models of a balanced life that are not distorted by consumerism. Family simplicity affirms that what matters most in life is often invisible -- the quality and integrity of our relationships with one another and the rest of life. Family simplicity is also intergenerational -- it looks ahead and seeks to live with restraint so as to leave a healthy earth for future generations.
4. Compassionate Simplicity. Simplicity means to feel such a strong sense of kinship with others that, as Gandhi said, we "choose to live simply so that others may simply live." A compassionate simplicity means feeling a bond with the community of life and being drawn toward a path of cooperation and fairness that seeks a future of mutually assured development in all areas of life for everyone.
5. Soulful Simplicity. Simplicity means to approach life as a meditation and to cultivate our experience of direct connection with all that exists. By living simply, we can more easily awaken to the living universe that surrounds and sustains us, moment by moment. Soulful simplicity consciously tastes life in its unadorned richness rather than being concerned with a particular standard or manner of material living. In cultivating a soulful connection with life, we tend to look beyond surface appearances and bring our interior aliveness into relationships of all kinds.
6. Business Simplicity. Simplicity means a new kind of economy is growing in the world, with healthy and sustainable products and services of all kinds (such as home-building materials, energy systems, food production and transportation systems). As the need for a sustainable infrastructure in developing nations is combined with the need to retrofit and redesign the homes, cities, workplaces and transportation systems of developed nations, it is generating an enormous wave of green business innovation and employment.
7. Civic Simplicity. Simplicity means living more lightly and sustainably on the earth, and this requires, in turn, changes in many areas of public life -- from public transportation and education to the design of our cities and workplaces. To develop policies of civic simplicity involves giving close and sustained attention to media politics, as the mass media are the primary vehicle for reinforcing -- or transforming -- the social norms of consumerism. To realize the magnitude of changes required in such a brief time requires new approaches to communicating with ourselves as different communities of citizens.
8. Frugal Simplicity. Simplicity means that, by cutting back on spending that is not truly serving our lives, and by practicing skillful management of our personal finances we can achieve greater financial independence. Frugality and careful financial management bring increased financial freedom and the opportunity to more consciously choose our path through life. Living with less also decreases the impact of our consumption upon the earth and frees resources for others.

As these eight approaches illustrate, the growing culture of simplicity contains a flourishing garden of expressions whose great diversity -- and intertwined unity -- are creating a resilient and hardy ecology of learning about how to live more sustainable and meaningful lives. As with other ecosystems, it is the diversity of expressions that fosters flexibility, adaptability and resilience. Because there are so many pathways into the garden of simplicity, this self-organizing movement has enormous potential to grow.

Send SMS to 1909 – Start, Stop or Change Telemarketing Call Preferences

Telecom Regulatory Authority Of India (TRAI)’s issuance of “The Telecom Commercial Communications Customer Preference Regulations, 2010” can be regarded as a more convenient approach towards providing mobile subscribers the choice to selectively choose telemarketing services.

The National Customer Preference Register (NCPR) of TRAI which will become effective from 1 January, 2011 allows customers to either completely block or choose telemarketing calls from pefedeined seven categories.

You can set your preferences via Voice call, via IVRS and also through SMS. Here we look at how to register, deregister and change your preferences for telemarketing calls, through SMS.

Registration Your Tele Marketing Preference through SMS

You can set your preferences via SMS by sending an SMS to 1909. Follow the instructions given below carefully to completely block or partially allow tele marketing calls.

To avail the fully blocked option which blocks all seven categories, you have to send SMS START 0 to 1909.

For registering to partially blocked option, you have to send an SMS in the format given below:

1. Send START 1 for receiving SMS relating to Banking/Insurance/Financial products/credit cards
2. Send START 2 for receiving SMS relating to Real Estate
3. Send START 3 for receiving SMS relating to Education
4. Send START 4 for receiving SMS relating to Health
5. Send START 5 for receiving SMS relating to Consumer goods and automobiles
6. Send START 6 for receiving SMS relating to Communication/Broadcasting/Entertainment/IT
7. Send START 7 for receiving SMS relating to Tourism and Leisure

You can also register to get telemarketing calls from more than one category by sending a single SMS. You need to include your preferred category numbers coma separated.

For example, if you want calls from Education and Health, you have to send an SMS in the format START 3, 4

When your options are received at the other end, the Access Provider will send you an SMS, asking for your confirmation.

When you reply, the Access Provider will register your preference and will send a final SMS notifying the success of registration along with your unique registration number.

Done.

If you are sending an SMS like “START 0,2,3” with 0 (zero) included, the SMS will be treated as fully blocked.

Changing preference through SMS

Here we will show you how to change your already registered preferences with your new preference options.

1. You can stop existing options by sending an SMS STOP, followed by the preference number. For eg, if you want to stop the education related telemarketing calls, send STOP 3 to 1909.
2. If you want a new option to your existing options, you can send an SMS START, followed by your preference number. Eg, You can send an SMS “START 3” to start receiving calls from Education telemarketing agents.
3. After you send SMS to your Access Provider, you will get an SMS asking for your confirmation. When you reply, your preferences will get registered.
4. You also get an SMS indicating that your preferences are registered. This SMS will also have your unique registration number

Done.

De-Registration of preference through SMS

To deregister from the National Customer Preference Register, send “STOP” to 1909. You will then get a deregistration confirmation request via SMS. Once you confirm, the Access Provider will activate your option and inform you through SMS.

ALL ABOUT VITAMINS, MINERALS AND SUPPLEMENTS

In general the way to get crucial vitamins and minerals is  through healthy

foods, so for a completely well-nourished person, supplements  may be a

waste of money. But for people over age 50, even the best diet may not  provide

enough of some important nutrients. 

Use this information to  explore details about the Vitamins, Minerals and

Supplements that are most  important and specially as you grow older for

people over 50. 

Supplements  may cause side effects. If you have certain diseases, such as

cancer or  diabetes, your body may have special nutritional needs. Be sure

to talk to your  doctor about the vitamins and supplements you  take. 

____________________________________
Vitamins
1.1 Vitamin A
1.2 Vitamin B1  (thiamin)
1.3 Vitamin B2 (riboflavin)
1.4  Vitamin B3 (niacin)
1.5 Vitamin B6 (pyridoxine)
1.6 Vitamin B12
1.7  Vitamin C
1.8 Vitamin D
1.9 Vitamin  E
1.10 Folic acid
1.11 Vitamin K

[2] MINERALS
2.1 Calcium
2.2 Chromium
2.3 IODINE
2.4 IRON
2.5 Magnesium
2.6 Potassium
2.7 Selenium
2.8 Zinc
[3] Supplements
3.1 Omega-3 fatty acids
3.2 Echinacea
3.3 Ginkgo
3.4 Ginseng 

____________________________________
[1] Vitamins  
____________________________________ 

Vitamin A
How much?
Men: 900 mcg
Women: 700 mcg 

Why you need it:  
Promotes good vision; helps keep immune system healthy. 

Good to  know:
In supplements, look for vitamin A as beta carotene, not as  retinol or
retinoic acid, which increases the risk of bone  fracture. 

Food sources:
Dairy products, fish, darkly colored  fruits and vegetables.

____________________________________ 

Vitamin B1 (thiamin)
How much?
Men: 1.2 mg
Women: 1.1 mg
Why you need it:  
Necessary for healthy nerve and brain cells; helps convert food to  energy.
Good to know:
Antacids and some diuretics may lower  thiamin levels by decreasing
absorption and increasing urinary  secretion.
Food sources:
Liver, whole grains, enriched breads and  cereals. 

____________________________________ 

Vitamin B2 (riboflavin)
How much?
Men: 1.3 mg
Women: 1.1 mg
Why you need it:  
Important for red blood cell production; helps convert food to  energy.
Good to know:
Older men and women may be especially  susceptible to riboflavin
deficiency, which can cause cracking or sores at the  corners of the mouth, skin
irritation or weakness.
Food sources:  
milk, eggs, fortified bread products and cereals. 

____________________________________

Vitamin B3 (niacin)
How much?
Men: 16 mg
Women: 14 mg
Why you need it:
Necessary  for proper functioning of the digestive system, skin and nerves;
helps convert  food to energy.
Good to know:
Can cause skin flushing; may be  prescribed to treat high cholesterol but
should be used only under a doctor's  care because of potentially severe side
effects.
Food  sources:
Meat, fish, poultry, eggs. 

____________________________________ 

Vitamin B6 (pyridoxine)  
How much?
Men: 1.7 mg
Women: 1.5 mg
Why you need it: Aids  in the formation of red blood cells; strengthens the
immune system.
Good  to know: Too high doses of supplements may cause nerve damage,
numbness and  trouble walking. 

Food sources: Beans, nuts, eggs, whole  grains. 

____________________________________ 

Vitamin B12
How much?
Men and women: 2.4 mcg 

Why you need it: Essential for  keeping nerves and red blood cells healthy.

Good to know: As many  as a third of people over 50 do not absorb enough
B12 from diet alone;  inadequate absorption may lead to neurological and
balance  problems. 

Food sources: Fish, shellfish, meat, dairy products.  
____________________________________ 

Vitamin C
How much?
Men: 90 mg
Women: 75 mg
(Smokers should add an extra 35  mg) 

Why you need it:
Important for wound healing; boosts  immune system; required for growth and
repair of tissues in all parts of  body.
Good to know:
No studies confirm vitamin C prevents colds  although it may shorten the
length of a cold; excessive amounts may lead to  upset stomach and diarrhea.
Food sources:
Citrus fruits, tomatoes,  kiwi, strawberries. 

____________________________________ 

Vitamin D
How much?
Ages 51-70: 400 IU (10 mcg)
Age 71+: 600 IU (15 mcg)
Why  you need it: Helps the body absorb calcium; may protect against heart  
disease, cancer, diabetes and several autoimmune diseases.
Good to know: The current recommendation is under review and may soon
increase  substantially.
Food sources: Sun  exposure provides the body's main supply of vitamin D;
fatty fish, fortified  milk and juices also contribute. 

____________________________________ 

Vitamin E
How much?
Men and women: 15 mg
Why you need it:
Helps protect  cells from damage; may reduce the risk of developing cancer,
heart disease and  other chronic diseases, but further research is needed.
Good to know:  
If you take a blood thinner, talk to your doctor before taking supplements;
 vitamin E increases bleeding risk.
Food sources:
Vegetable oils,  nuts, fruits, vegetables. 

____________________________________

Folic acid
How much?
Men and women:
400 mcg 

Why you need it:  
This B vitamin helps form red blood cells and produce  DNA. 

Good to know:
High levels may mask vitamin B12  deficiency, especially in older adults.
Recent research, suggests that for  women, folic acid along with vitamins B6
and B12 may reduce the risk of  developing age-related macular degeneration. 

Food sources:  
Enriched cereals, whole-grain breads, dark, leafy  vegetables. 

____________________________________

Vitamin K
How much?
Men: 120 mcg
Women: 90 mcg 

Why you need it:  Helps blood clot properly and helps maintain strong bones
in older men and  women. 

Good to know: Can dilute the effect of blood thinners, so  talk to your
doctor if you take Coumadin (warfarin) or other blood  thinners. 

Food sources: Plant oils, green vegetables, cabbage,  cauliflower. 

____________________________________ 

[2] MINERALS
Calcium
How much?
Men and women: 1200 mg 

Why you need it: Helps form and  maintain healthy teeth and bones; needed
for normal heartbeat; helps with blood  clotting. 

Good to know: The body needs vitamin D to help absorb  calcium, so if you
use calcium supplements choose one that contains D. Recent  studies have
linked calcium pills to increased risk of heart  attack. 

Food sources: Dairy products, green leafy vegetables, bok  choy,
calcium-fortified orange juice. 

____________________________________

Chromium
How much?
Men: 30 mcg
Women: 20 mcg 

Why you need it: Helps  maintain normal blood sugar levels. 

Good to know: There has been  interest in treating high glucose levels and
type 2 diabetes with supplemental  chromium, but research to date is
inconclusive. 

Food sources: Meat, chicken, broccoli, apples, fish, grape juice. 

____________________________________ 

Iodine
How much?
Men and women: 150 mcg
Why you need it:
Necessary for normal thyroid function; prevents goiter, a swelling of  the
thyroid gland.
Good to know:
Deficiency occurs more often in women than men; when buying salt,  choose
one labeled "iodized."
Food sources: Seafood, iodized salt. 

____________________________________ 

Iron
How much?
Men and women: 8 mg
Why you need it:
Essential for  healthy red blood cells.
Good to know:
Men and women over 50  generally should not take a mutivitamin containing
iron unless they have been  diagnosed with iron deficiency.
Food sources:
Meat, eggs,  fortified bread and grain products. 

____________________________________ 

Magnesium
How much?
Men: 420 mg
Women: 320 mg
Why you need it:
Supports  a healthy immune system; helps keep bones strong; regulates heart
 rhythm.
Good to know: Magnesium-rich foods may help protect against  the
development of type 2 diabetes; may also decrease the risk of high blood  pressure in
women.
Food sources: Whole grains, nuts, green  vegetables. 

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Potassium
How much?
Men and women: 4700 mg
Why you need it:
Crucial for heart, kidney, muscle, nerve function; important in  
controlling blood pressure; works with sodium to maintain the body's water  balance.
Good to know:
With age, kidneys become less able to remove potassium from blood,  so
speak with your doctor before taking supplements. A diet rich in fruits and  
vegetables generally provides sufficient potassium.
Food sources:
Cantaloupe, bananas, yogurt, leafy green vegetables and sweet  potatoes. 

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Selenium
How much?
Men and women: 55 mcg 

Why you need it:
Helps make  special proteins that play a role in preventing cell damage. 

Good to  know:
May reduce the risk of certain cancers, including lung, colorectal  and
prostate, although not all studies have found this effect.

Food  sources:
Red meat, fish, chicken, vegetables. 

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Zinc
How much?
Men: 11 mg
Women: 8 mg
Why you need it:
Aids in  wound healing; keeps sense of smell and taste sharp.
Good to know:
Many people take zinc to ease the miseries of a common cold, but  its
effect is controversial; some studies suggest zinc can speed recovery,  others
conclude it doesn't work. Some studies show that taking a combination of  
antioxidants and zinc reduces the risk of advanced _age-related macular  
degeneration.
Food sources:
Fortified cereals, red meat, eggs,  seafood. 

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[3] SUPPLEMENTS
Omega-3 fatty acids
What does it do:
Important for blood clotting, cell division, relaxation and  contraction of
muscles.
Good to know:
The omega-3 fatty acids  plentiful in fatty fish and fish oil supplements
have built a powerful  reputation for reducing the risk of a second heart
attack. Studies on fish oil  and memory have had mixed results. May interact
with blood  thinners. 

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Echinacea
What does it do:
This native American plant may reduce the duration of a cold.
Good  to know:
Study results are mixed about whether it can prevent colds and  other
infections. 

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Ginkgo
What does it do:
Derived from the oldest living tree species, ginkgo extract improves  
walking in people with certain circulatory problems that affect the  legs.
Good to know:
Research on ginkgo's effect on Alzheimer's and  memory loss has been
disappointing. Ginkgo can increase bleeding risk, so talk  to your doctor if you
take blood thinners or have surgery  scheduled.

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Ginseng (file://dineshvoravitamins/)
What does it do:
The root of this plant appears to benefit people with heart  disorders. It
may also lower blood glucose levels in people with type 2  diabetes.
Good to know:
People with diabetes should use caution  with ginseng, especially if they
are taking medication to lower blood  glucose.