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Tamins and minerals known to be important to good (thiamin, riboflavin, niacin, folacin, B-complex vitamins are found in grains, legumes, veg- health. These are listed in the Appendix. etables, meats, and fortified cereals. They perform many functions: Thiamin, riboflavin, niacin, and B6 are Daily Values are the amounts listed on Nutrition Facts labels of packaged food, and they are based on used in metabolizing nutrients. B12, which is found the standard 2,000-calorie diet. They are not neces- only in animal foods, is used to synthesize amino sarily the amount a person needs to prevent disease acids and in the formation of blood.

Our bodies also produce water through meta- The DV for calcium, for example, is 1,000 milli- bolic functions—about a cup a day. For most indi- grams. If a Nutrition Facts label says that 1 cup of yo- viduals, drinking eight glasses of water can be a gurt supplies 35 percent of the DV for calcium, that challenge. A more reasonable, but still appropriate, food contains 350 milligrams calcium. Not everyone goal of five or six cups of liquid in the form of water needs only 1,000 milligrams of this mineral, though.

Taking vitamin A decreased lung cancer risk in non-smokers, but it dramatically increased risk of lung cancer and death in smokers. HEALTHY EATING PATTERNS 21 in dark green leafy vegetables (the orange pigment The type of vitamin A present in animal foods is hidden by the chlorophyll) like kale, collards, and is called retinol. Beef and chicken liver are excellent spinach. Beta-carotene cannot be quickly converted sources, as are fortified dairy products. Vitamin A it- to vitamin A, so it is difficult for toxic levels to be self is not found in plant foods, but beta-carotene, a reached.

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Cooling your home naturally by Energy Efficiency and Renewable Energy Clearinghouse (U.S.)


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