Table: What For, And How Much?
Vital for cells; can help control blood pressure. Need at least 2 g/day. Sources include fruits and vegetables.
May help keep bones healthy. Data are insufficient to set recommended levels, but stay well under 20 mg/day.
Helps prevent heart disease. RDA of 900 micro-grams/day may be low. Get from chocolate, oysters, nuts.
Helps maintain muscle, bone. Adults need at least 310 mg/day but can get that from an ounce of almonds.
Builds bones; may help control weight and blood pressure. Many people don't get enough. Found in dairy products.
Family of micronutrients that may help prevent heart disease, stroke, and neurological problems.
Deficiency is common, causing anemia. Pregnant women need the most, 27 mg/day. Adult men need 8 mg.
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