Nutrient - Daily Amount Needed	Information	Fruit Sources	Vegetable Sources	Nut Sources	Meat/Protein Sources
10,000 IU/day (plant-derived) for adult males. 8,000 for adult females - 12,000 if lactating. 4,000 for children ages 1-3 5,000 for children ages 4-6 7,000 for children ages 7-10	Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles. Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel. Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.	Most fruits contain vitamin A, but the following fruits have a significant amount: Cantaloupes Grapefruit Guava Mango Papaya Passionfruit Tomatoes Watermelon	Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Carrots Chinese Broccoli Chinese Cabbage Kale Leeks Peas Pumpkin Rapini Spinach Squash - summer Squash - winter Sweet Potato Swiss Chard	Chestnuts Pecans Pistachios	Cheddar Cheese Cream Cheese Cows Milk Whipping Cream Eggs Tuna Goat Milk Goat Cheese Sour Cream
1.2 mg for adult males and 1.1 mg for women - 1.5 mg if lactating. Children need .6 to .9 mg of B1/thiamine per day.	Vitamin B1/thiamine is important in the production of energy. It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak. Note: Most fruits and vegetables are not a significant source of thiamine.	Avocado Boysenberries Breadfruit Cherimoya Dates Grapes Grapefruit Guava Loganberries Mango Orange Pineapple Pomegranate Watermelon	Asparagus Brussels Sprouts Butternut Squash Corn French Beans Lima Beans Okra Parsnips Peas Potatoes Spirulina Sweet Potato	Brazil Nuts Buckwheat Cashews Chestnuts Flax Seed Filberts/Hazelnuts Macadamia Nuts Millet Oats Peanuts Pecans Pine Nuts/Pignolias Pistachios Quinoa Rice Brown Rye Spelt Wheat - Durum Wheat - Hard Red Wheat - Hard White	Beef Cows Milk Catfish Herring Salmon Tuna Goat Milk Pork Soy Beans Soy Milk Lowfat Yogurt Roast Duck Bacon Pork Sausage Ground Chicken
1.3 mg for adult males and 1.1 mg for women - 1.5 mg if pregnant/lactating. Children need .6 to .9 mg of B2/riboflavin per day.	Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates.	Avocado Banana Cherimoya Dates Grapes Lychee Mango Mulberries Passion Fruit Pomegranate Prickly Pear	Amaranth Leaves Artichoke Asparagus Bok Choy Brussels Sprouts Chinese Broccoli French Beans Lima Beans Mushrooms Peas Pumpkin Spirulina Squash - winter Sweet Potato Swiss Chard	Almonds Buckwheat Chestnuts Oats Quinoa Rye Wheat - Durum Wheat - Hard Red Wheat - Hard White	Beef Cheddar Cheese Cottage Cheese Chicken (dark meat) Eggs Caviar Herring Pollock Salmon Sardines Tuna Goat Milk Goat Cheese Lamb Pork Soy Beans Soy Milk Turkey Breast Turkey Bacon Veal Yogurt Sour Cream Turkey Leg Lowfat Yogurt Roast Duck Hamburger Beef Sausage Ground Turkey Ground Chicken
16 mg for adult males and 14 mg for women - 17-18 mg if pregnant/lactating. Children need 9 - 16 mg of niacin per COURTESY:-http://www.healthalternatives2000.com/vitamins-nutrition-chart.html IF YOU WANT TO KNOW MORE.	Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.	Avocado Boysenberries Breadfruit Cherimoya Dates Guava Loganberries Lychee Mango Nectarine Passion Fruit Peach	Artichoke Butternut Squash Corn Mushrooms Okra Parsnip Peas Potatoes Pumpkin Spirulina Spaghetti Squash Squash - winter Sweet Potato	Barley Buckwheat Peanuts Rye Spelt Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White	Beef Chicken Breast Chicken (dark meat) Anchovies Catfish Cod Herring Perch Pollock Salmon Sardines Tuna Lamb Pork Turkey Breast Turkey Bacon Veal Turkey Leg Hot Dog (Turkey) Roast Duck Hamburger Bacon Pork Sausage Beef Sausage Ground Turkey Ground Chicken

Alcohol Self Screening Test This is an screening test to find out if you have a problem with alcohol. This is an anonymous self test. Read through the set of questions about your use of alcohol drinks during the past one year. Select the most appropriate answer for each of the questions. When finished, click on submit to look at the results of the test.

Enter Your Details Page 1/2 1 How often do you have a drink containing alcohol? Never Monthly or less 2 to 4 times a month 2 or 3 times a week 4 or more times a week 2 How many drinks containing alcohol do you have on a typical day when you are drinking? 1 or 2 3 or 4 5 or 6 7 to 9 10 or more 3 How often do you have six or more drinks on one occasion? Never Less than monthly Monthly Weekly Daily or almost daily 4 How often during the last year have you found that you were unable to stop drinking once you had started? Never Less than monthly Monthly Weekly Daily or almost daily 5 How often during the last year have you failed to do what was normally expected from you because of drinking? Never Less than monthly Monthly Weekly Daily or almost daily Courtsey http://www.medindia.net/index.htm CC Courtsecccccc

Minor bruises, sprains and pains

Forget about ice or anything that's really cold. Try a package of frozen vegetables. Give it a few bangs with a hammer to shape into a useful shape. Many people suggest adding a grated onion and potato to a bowl of warm water for soaking your sore hand or foot. Pro athletes use the potato trick to relive minor swelling and soreness of injured fingers. Simply cut a large enough hole in the potato, plunge in your sore digit, and watch the starch in the potato do the trick.

Got a headache? Cut out a small piece of a regular brown paper bag of the type you bring home the groceries in. Dip in vinegar (white vinegar seems to work better) and place on forehead Your minor headache should be gone shortly! One off-beat remedy that may work at times simply requires that you flail your arms vigorously for several minutes. Most headaches are caused by constriction of blood vessels inside your head. By moving your arms as described, you reduce some blood flow, and may reduce swelling of affected vessels that give you the headache in the first place. Stop if you feel any discomfort, increased pain or get light-headed.

Home remedies for Cough & Cold

Coughs and sore throats can be controlled with several home remedies. A classic required a large lemon. Start by slowing roasting it until it just splits open. Now take up to half a teaspoon of honey with the juice from the lemon. Repeat at hourly intervals until the cough is under control.

Take a large clove, peel and keep it in your mouth. Bite down every so-often to release the natural juices. Replace with a new clove every four or five hours. Your cold symptoms are reported to be to gone in twenty four, to forty eight hours.

Home remedies for sore and smelly feet.

Every one's feet take a beating. Here's a few tips for common problems. Rejuvenate tired feet by pampering them with a soothing bath in a mixture of barley or millet. Use about two cups in ten cups of water. Slowly bring to a slow boil, once it gets to a soup like consistency take off heat, let cool. When at a comfortable temperature pour into large container and soak your feet for a half hour.

Ingrown toenails cause a lot of pain. This tip can work wonders! At bedtime put a lemon wedge on the sore toe and secure in place. By morning, the juices should soften the inflamed skin enough to allow you to trim the nail away from the skin it worked its way into. Trim toe nails flat do not round corners to help prevent re occurrence.

Corns can be rubbed with castor oil or with a vitamin E capsule. Repeat daily for two weeks and you should be able to easily get rid of your corns.

Know someone who got really smelly feet? Try this. Let four to six tea bags steep fifteen to twenty minutes in a large bowl. Transfer to a good sized basin, add enough cool water to just cover your feet, let soak for half an hour. The tannin in the tea should get rid of the bacteria that cause the odor. Wash feet well after use to avoid staining. Repeat several times a day for a couple of weeks. There is one out of the line remedy, try urinating on your feet during shower, it is a proven age old technique, most frequently used by the soldiers during WWII not always during shower ;-)

For broken nails rub an onion or garlic juice several times a day. Try eating almonds and lots of green vegetables. Brittle nails may be a sign of iron deficiency and some serious diseases.