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| Where to find it: white and sweet potatoes, bananas, dried apricots and prunes, orange juice, lima beans and other legumes, milk, and plain yogurt. |
| SMART SOURCES |
| These titles offer more useful information on micronutrients: |
| Heinerman's Encyclopedia of Nature's Vitamins and Minerals by John Heinerman |
| Getting the Most Out of Your Vitamins and Minerals by Jack Challem |
| The Complete Book of Vitamin and Mineral Counts by Corinne T. Netzer |
| Selenium |
| What it does: protects cells from attack; helps control cholesterol; helps to protect the body by detoxifying potential carcinogens. |
| What it may do: protect against cancerstudies show that states with the highest levels of selenium in their soil (and thus in their local produce) have the lowest cancer rates. Selenium may also protect the heartsimilar studies show that states with the lowest levels of selenium in their soil have the highest rates of stroke. Extra selenium may also improve male fertility, since low levels of the mineral reduce it. |
| RDA: 50 to 100 micrograms; cancer experts recommend at least 200 micrograms a day to protect against carcinogens. |
| Where to find it: red meat, chicken, eggs, shellfish and other seafood, whole grains, nuts (especially Brazil nuts), and broccoli. |
| Sodium |
| What it does: helps maintain a normal balance of body fluids; maintains muscle and nerve function. |
| RDA: 2,400 milligrams. |
| Where to find it: almost all foods. |
| Zinc |
| What it does: aids in growth, tissue formation, and healing; maintains the immune system; aids the action of various enzymes; helps the male reproductive system mature; and helps regulate appetite. |
| What it may do: because it is heavily concentrated in the prostate gland, zinc is linked to production |
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