is for Beta Carotene

Beta Carotene is converted to Vitamin A. It is an antioxidant and protects the body from free radicals that damage cells. Beta Carotene can also help prevent cancer and heart disease. There is no RDA for Beta Carotene. TGL is 5 mg/day. People who are smokers that eat a lot of Beta Carotene are at a higher risk for lung cancer.

is for Biotin

Biotin is a B- Vitamin that helps turn the carbs, fats and proteins we eat into energy we need. Not eating biotin rich foods can cause thinning of hair, brittle nails and rashes. RDA for Biotin is 30 mcg for adults.

is for Calcium

Calcium is the most abundant mineral in the body. It is required to help the vessels vasodilate and vasoconstrict. It is also required for muscular function. The majority of Calcium is stored in the bones and teeth where it helps with structure and function. RDA is 1,000 mg. Hypocalcemia can lead to osteoporosis and even abnormal heart rhythms.

is for Folate

Folate is a B- Vitamin. It functions as a coenzyme in the synthesis of nucleic acids an metabolism of amino acids. RDA is 400 mcg. Megaloblastic anemia is the primary sign of deficiency.

is for Iron

Iron is a mineral that is an essential component of hemoglobin that transfers oxygen from the lungs to the tissues. Plants contain nonheme iron and meats contain both heme and nonheme. RDA is 8 mg. Frequent blood donors, women with menstrual bleeding and pregnant women are at a higher risk for iron deficiency. Excessive iron can cause abdominal problems and vomiting. Iron deficiency can cause dizziness and fatigue.

is for Magnesium

Magnesium is a mineral that is a cofactor in more than 300 enzyme systems that regulate biochemical reactions in the body, including blood glucose control, blood pressure regulation and protein synthesis. It is mostly stored in the cells and bones. RDA is 310 mg. Deficiency in Magnesium causes cramps, fatigue, and vomiting. Excessive intake can result in diarrhea and nausea.

is for Niacin

Niacin is a type of B- Vitamin that helps the digestive system. It is also a big contributor to helping cholesterol. RDA is 14 mg. Niacin can cause flushing and upset stomach. At high dosages it can also cause stomach ulcers, liver problems and changes to glucose levels.

is for Selenium

Selenium is a mineral that is a constituent of more than 24 selenoproteins that are important for reproduction, thyroid metabolism, DNA synthesis and protection from oxidative damage. There are 2 forms: inorganic and organic. RDA is 55 mcg. Selenium deficiency is associated with male infertility and can exacerbate iodine deficiency as well.