Needed to keep blood pressure normal. Needed for muscle contractions including the heart muscle.

1,000 milligrams; 1,300 for teens; 1,200 for people over 50

Yogurt, milk, tofu (w/calcium sulfate), dark green leafy vegetables, fortified cereals and juices

Their antioxidant actions may help protect arteries from damage.

5,000 International Units

Orange and red-colored fruits and vegetables (carrots, cantaloupe, peppers, watermelon, etc.), dark green vegetables

Needed for muscle contractions (including the heart muscle); functions as an antioxidant; can help lower blood pressure. High blood pressure and the use of cholesterol lowering drugs can deplete levels.

The body is able to make this nutrient, but age and health issues may affect its production.

Whole grains, fish (especially fattier fish such as salmon, herring and mackerel) and meat

Too little in the diet is linked with high blood cholesterol. Needed for the maintenance of blood vessels and the heart.

2.0 milligrams

Nuts and seeds, fortified ready-to-eat cereals, beans

Helps lower blood cholesterol, reducing risk of plaque buildup inside arteries.

Kids: age + 5 = number of grams; Teens and adults: 25-30 grams

Oats, barley, rye, flaxseed, fruits, vegetables, beans

Needed, along with vitamins B6 and B12 to keep homocysteine levels in check. Homocysteine is an amino acid. High levels in the body may damage the inside of arteries.

400 micrograms

Beans, spinach, peas, nuts, orange juice, fortified cereals

Works with calcium to relax blood vessels and keep blood pressure normal. Too little may damage arteries. Helps cells fight off the harmful effects of stress.

400 milligrams

Halibut, nuts, beans, yogurt, whole grains (oats, whole wheat, brown rice, quinoa, barley), spinach

EPA and DHA (two types of omega-3s) help the heart beat regularly. They can reduce fat and cholesterol levels in the blood and help keep blood from clotting.

For general health: 2-3 servings fish/week; 500 mg/day of EPA and DHA for people at risk of heart disease; 1,000 mg/day for people with heart disease

Trout, salmon, mackerel, herring, tuna, halibut, striped bass

Helps balance or minimize the effects of eating too much salt. Necessary for keeping blood pressure under control.

3,500 milligrams

White and sweet potatoes, beans, milk and yogurt; halibut, soy, dark green leafy vegetables, bananas, oranges and tomatoes

May help raise HDLs (the good cholesterol carrier) in the blood. May also be anti-inflammatory and limit blood clotting.

20 milligrams

Peanuts, chicken and turkey, salmon, trout, lean ground beef, pork, sunflower seeds, almonds

Needed for the production of red blood cells which carry oxygen to the heart. Along with folate and B12 keeps homocysteine levels in check. Homocysteine is an amino acid. Too much circulating in the body may damage the insides of arteries.

2.0 milligrams

Fortified breakfast cereals, potatoes, banana, beans, chicken, dark green vegetables, halibut

Needed for red blood cells to form. Along with folate and vitamin B6 keeps homocysteine levels in check.

6.0 micrograms

Fish and shellfish, beef, fortified breakfast cereals, yogurt

Antioxidant extraordinaire – protects cells from damage and protects/enhances the activity of other antioxidants such as vitamin E and beta-carotene.

60 milligrams

Citrus fruits and strawberries, tomatoes, Brussel sprouts and broccoli, red peppers papaya, kiwi, dark green leafy vegetables

Low levels in the blood are linked with heart disease, especially for people with high blood pressure. (~ 40% of men and 50% of women have a low level of vitamin D.)

400 International Units (IU)

*Many experts believe we need more than this level.

Sunlight; oysters, most fish, fortified milk and dairy foods, eggs

Protects cells from damage and "detoxifies" or disarms free radicals (unstable cells).

30 International Unites

Nuts, seeds, vegetable oils

An ingredient for producing substances that regulate blood pressure and heart rate. Also has antioxidant capabilities.

15 milligrams

Oysters, crab, beef, pork, poultry, beans, soy nuts, nuts, fortified cereals