# data[].attributes.body
-Zinc is an essential mineral that is naturally present in some foods, added to others, and available as a dietary supplement. Zinc is also found in many cold lozenges and some over-the-counter drugs sold as cold remedies.R
-14–18 years|9 mg
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Selected Food Sources of Zinc

Oysters, cooked, breaded and fried,
Beef chuck roast, braised,
Crab, Alaska king, cooked,

Beef patty, broiled,
Breakfast cereal,

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-Calcium, the most abundant mineral in the body, is found in some foods, added to others, available as a dietary supplement, and present in some medicines (such as antacids)
-Yogurt, plain, low fat,
Mozzarella, part skim,
Sardines, canned in oil, with bones,
Yogurt, fruit, low fat,
Cheddar cheese,
-14–18 years 1,300 mg

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-Many claims have been made about vitamin E's potential to promote health and prevent and treat disease. The mechanisms by which vitamin E might provide this protection include its function as an antioxidant and its roles in anti-inflammatory processes, inhibition of platelet aggregation, and immune enhancement.
-Wheat germ oil, 1 tablespoon
Sunflower seeds, dry roasted,
Almonds, dry roasted, 1 ounce |
Sunflower oil, 1 tablespoon
Safflower oil, 1
Hazelnuts, dry roasted,
-14+ years 15 mg

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-Vitamin D promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations to enable normal mineralization of bone and to prevent hypocalcemic tetany. It is also needed for bone growth and bone remodeling by osteoblasts and osteoclasts Without sufficient vitamin D, bones can become thin, brittle, or misshapen.
-Cod liver oil,
Swordfish, cooked,
Salmon (sockeye), cooked
Tuna fish, canned in water,
-14–18 years (15 mcg)

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-Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters; vitamin C is also involved in protein metabolism. Collagen is an essential component of connective tissue, which plays a vital role in wound healing.
-14–18 years 65 mg
-Red pepper, sweet, raw,
Orange juice,
Orange,

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-Vitamin A is involved in immune function, vision, reproduction, and cellular communication. Vitamin A is critical for vision as an essential component of rhodopsin, a protein that absorbs light in the retinal receptors, and because it supports the normal differentiation and functioning of the conjunctival membran Vitamin A is involved in immune function, vision, reproduction, and cellular communication. Vitamin A is critical for vision as an essential component of rhodopsin, a protein that absorbs light in the retinal receptors, and because it supports the normal differentiation and functioning of the conjunctival membranes and cornea.
-14–18 years 700 mcg
-Sweet potato, baked in skin
Beef liver, pan fried,
Spinach, frozen,

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-Folate is a waFolate is a water-soluble B vitamin that is naturally present in some foods, added to others, and available as a dietary supplement.ter-soluble B vitamin that is naturally present in some foods, added to others, and available as a dietary supplement.
-14–18 years 400 mcg
-Papaya, raw, cubed,
Banana,
Yeast, baker’s
Egg, whole, hard-boiled,

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Recommended Dietary Allowance: The RDA, the estimated amount of a nutrient (or calories) per day considered necessary for the maintenance of good health

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such as B complex vitamins and vitamin C, dissolve in water and are excreted through the kidneys if you have excess amounts in your body. Fat- such as B complex vitamins and vitamin C, dissolve in water and are excreted through the kidneys if you have excess amounts in your body.

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Fat-soluble vitamins--namely vitamins A, D, E and K--dissolve in fat and are stored in fat throughout the body.vitamins--namely vitamins A, D, E and K--dissolve in fat and are stored in fat throughout the body.

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a solid inorganic substance of natural occurrence.

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any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.