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#1
12-31-03, 12:22 AM
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Most Important Nutrients for Women Bodybuilders
Written by: Debra Wein, MS, RD
Vitamin A Food Sources: Broccoli, carrots, leaf lettuce, watermelon Daily Intake Range: 3,000 mcg RDA: 800 mcg Vitamin B1 (Thiamin) Food Sources: Rice, pork, kidney beans, sunflower seeds Daily Intake Range: 1-100 mg RDA: 1.0-1.1 mg Vitamin B2 (Riboflavin) Food Sources: Almonds, chicken, cheese, wheat germ Daily Intake Range: 1-25 mg RDA: 1.2-1.3 mg Vitamin B3 (Niacin) Food Sources: Tuna, turkey, fortified grains, salmon, peanuts, tofu Daily Intake Range: 40-50 mg RDA: 13-15 niacin equivalents Vitamin B6 (Pyridoxine) Food Sources: Avocados, bran, carrots, bananas Daily Intake Range: 1-50 mg RDA: 1.4-1.6 mg Folic Acid (B9) Food Sources: Fruit, rice, peas, green leafy vegetables Daily Intake Range: 200-1,000 mcg RDA: 150-180 mcg Vitamin B12 Food Sources: Eggs, milk, yogurt, tuna, beef Daily Intake Range: <1,000 mcg RDA: 2.0 mcg Vitamin B5 (Pantothenic Acid) Food Sources: Corn, eggs, lobster, peas Daily Intake Range: 5-500 mg RDA: 4-7 mg Magnesium Food Sources: Beans, shrimp, oatmeal, tofu Daily Intake Range: 100-500 mg RDA: 280-300 mg Iron Food Sources: Oatmeal, peas, potato with skin, beef Daily Intake Range: 10-75 mg RDA: 10-15 mg Calcium Food Sources: Milk, yogurt, cottage cheese, broccoli, cooked leafy greens Daily Intake Range: 0-1,000 mg RDA: 800-1,200 mg Vitamin E Food Sources: Almonds, walnuts, corn oil, hazelnuts Daily Intake Range: 20-533 mg RDA: 8 mg Vitamin C Food Sources: Oranges/juice, tomatoes, broccoli, strawberries Daily Intake Range: 50-500 mg RDA: 60 mg Potassium Food Sources: Avocados, bananas, citrus fruit, juices Daily Intake Range: 1,000 mg RDA: No RDA has been established Zinc Food Sources: Oysters, wheat germ, baked beans, turkey, tahini, lentils Daily Intake Range: 5-20 mg RDA: 12 mg M&F This chart is for reference purposes only and does not constitute medical advice. Please see a medical doctor or nutritionist for individual recommendations. http://www.muscle-fitnesshers.com/nutrition/2?page=1 
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