Hard candy
When you where young, you're still young, did you have a suck the mint to paper thin? No biting now.
When you where young, you're still young, did you have a suck the mint to paper thin? No biting now.
My dad had my close set out.
The date the time.
What is a date? What is time?
O bed time was 8:00 pm Saturday's 8:30pm.
First day of school did a know me neighbor yet?
All I know is she wasn't it the same class as me at first.
She was am I was pm. Did I get my other friends then?
The teacher's Name was Miss. Velot I think.
Jennifer, Pathrisha, Heather, and Monica
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Vitamin or Mineral | Examples of Good Food Sources | What It Does | Recommended Daily Amount (RDA) or Adequate | Upper Limit (The Highest Amount You Can Take Without Risk |
|---|---|---|---|---|
| Calcium | Milk, yogurt, hard cheeses, fortified cereals, spinach | Essential for bone growth and strength, blood clotting, muscle contraction, and the transmission of nerve signals | Adults age 19-50: 1,000 milligrams/day Adults age 51 and up: 1,200 milligrams/day | 2,500 milligrams/day |
| Choline (Vitamin B complex) | Milk, liver, eggs, peanuts | Plays a key role in the production of cells and neurotransmitters | Men: 550 milligrams/day Women: 425 milligrams/day Pregnant women: 450 milligrams/day Breastfeeding women: 550 milligrams/day | 3,500 milligrams/day |
| Chromium | Meats, poultry, fish, some cereals | Helps control blood sugar levels | Adult men age 19-50: 35 micrograms/day Adult men age 51 and up: 30 micrograms/day Adult women age 19-50: 25 micrograms/day Adult women age 51 and up: 20 micrograms/day Pregnant women: 30 micrograms/day Breastfeeding women: 45 micrograms/day | Unknown |
| Copper | Seafood, nuts, seeds, wheat- bran cereals, whole grains | Important in the metabolism of iron | Adults: 900 micrograms/day Pregnant women: 1,000 micrograms/day Breastfeeding women: 1,300 micrograms/day | 10,000 micrograms/day |
| Fiber | Bran cereal, peas, lentils, black beans, fruits, vegetables | Helps with digestion and the maintenance of blood sugar levels; reduces the risk of heart disease | Adult men age 19-50: 38 grams/day Adult men age 51 and up: 30 grams/day Adult women age 19-50: 25 grams/day Adult women age 51 and up: 21 grams/day Pregnant women: 28 grams/day Breastfeeding women: 29 grams/day | None |
| Fluoride | Fluoridated water, some sea fish, some toothpastes and mouth rinses | Prevents the formation of tooth cavities and stimulates the growth of bone | Adult men: 4 milligrams/day Adult women (including pregnant and breastfeeding): 3 milligrams/day | 10 milligrams/day |
| Folic Acid (Folate) | Dark, leafy vegetables; enriched and whole-grain breads; fortified cereals | Key for the development of cells, protein metabolism and heart health; in pregnant women, helps prevent birth defects | Adults: 400 micrograms/day Pregnant women: 600 micrograms/day Breastfeeding women: 500 micrograms/day | 1,000 micrograms/day |
| | | | | |
| Iodine | Processed foods and iodized salt | Important in the production of thyroid hormones | Adults: 150 micrograms/day Pregnant women: 220 micrograms/day Breastfeeding women: 290 micrograms/day | 1,100 micrograms/day |
| Iron | Fortified cereals, beans, lentils, beef, eggs | Key component of red blood cells and many enzymes | Men: 8 milligrams/day Women age 19-50: 18 milligrams/day Women age 51 and up: 8 milligrams/day Pregnant women: 27 milligrams/day Breastfeeding women: 9 milligrams/day | 45 milligrams/day |
| Magnesium | Green leafy vegetables, Brazil nuts, almonds, soybeans, halibut, quinoa | Helps with heart rhythm, muscle and nerve function, bone strength | Adult men age 19-30: 400 milligrams/day Adult men age 31 and up: 420 milligrams/day Adult women age 19-30: 310 milligrams/day Adult women age 31 and up: 320 milligrams/day Pregnant women: 350-360 milligrams/day Breastfeeding women: 310-320 milligrams/day | For magnesium in food and water, there is no upper limit. For magnesium in supplements or fortified foods: 350 milligrams/day |
| Manganese | Nuts, beans and other legumes, tea, whole grains | Important in forming bones and some enzymes | Men: 2.3 milligrams/day Adult women: 1.8 milligrams/day Pregnant women: 2.0 milligrams/day Breastfeeding women: 2.6 milligrams/day | 11 milligrams/day |
| Molybdenum | Legumes, grains, nuts | Key in the production of some enzymes | Adults: 45 micrograms/day Pregnant and breastfeeding women: 50 micrograms/day | 2,000 micrograms/day |
| Phosphorus | Milk and other dairy products, peas, meat, eggs, some cereals and breads | Allows cells to function normally; helps the body produce energy; key in bone growth | Adults: 700 milligrams/day | Adults up to age 70: 4,000 milligrams/day Adults over age 70: 3,000 milligrams/day Pregnant women: 3500 milligrams/day Breastfeeding women: 4,000 milligrams/day |
| Potassium | Sweet potato, bananas, yogurt, yellowfin tuna, soybeans | Important in maintaining normal fluid balance; helps control blood pressure; reduces risk of kidney stones | Adults: 4,700 milligrams per day Breastfeeding women: 5,100 milligrams/day | Unknown |
| Selenium | Organ meats, seafood, some plants (if grown in soil with selenium) Brazil nuts. | Protects cells from damage; regulates thyroid hormone | Adults: 55 micrograms/day Pregnant women: 60 micrograms/day Breastfeeding women: 70 micrograms/day | 400 micrograms/day |
| Sodium | Foods to which sodium chloride (salt) has been added, like salted meats, nuts, butter, and a vast number of processed foods | Important for fluid balance | Adults age 19-50: 1500 milligrams/day Adults age 51-70: 1,300 milligrams/day Adults age 71 and up: 1,200 milligrams/day | 2,300 milligrams/day |
| Vitamin A | Sweet potato with peel, carrots, spinach, fortified cereals | Necessary for normal vision, immune function, reproduction | Men: 900 micrograms/day Women: 700 micrograms/day | 3,000 micrograms/day |
| Vitamin B1 (Thiamin) | Whole-grain, enriched, fortified products; bread; cereals | Allows the body to process carbohydrates and some protein. | Men: 1.2 milligrams/day Women: 1.1 milligrams/day Pregnant and breastfeeding women: 1.4 milligrams/day | Unknown |
| Vitamin B2 (Riboflavin) | Milk, bread products, fortified cereals | Key in metabolism and the conversion of food into energy; helps produce red blood cells | Men: 1.3 milligrams/day Women: 1.1 milligrams/day Pregnant Women: 1.4 milligrams/day Breastfeeding Women: 1.6 milligrams/day | Unknown |
| Vitamin B3 (Niacin) | Meat, fish, poultry, enriched and whole-grains breads, fortified cereals | Assists in digestion and the conversion of food into energy; important in the production of cholesterol | Men: 16 milligrams/day Women: 14 milligrams/day Pregnant Women: 18 milligrams/day ? Breastfeeding women: 17 milligrams/day | For niacin in natural sources, there is no upper limit. For niacin in supplements or fortified foods: 35 milligrams/day |
| Vitamin B5 (Pantothenic Acid) | Chicken, beef, potatoes, oats, cereals, tomatoes | Important in fatty acid metabolism | Adults: 5 milligrams/day Pregnant women: 6 milligrams/day Breastfeeding women: 7 milligrams/day | Unknown |
| Vitamin B6 | Fortified cereals, fortified soy products, organ meats | Important for the nervous system; helps the body metabolize proteins and sugar | Men age 19-50: 1.3 milligrams/day Men age 51 up: 1.7 milligrams/day Women age 19-50: 1.3 milligrams/day Women age 51 up: 1.5 milligrams/day Pregnant women: 1.9 milligrams/day Breastfeeding women: 2 milligrams/day | 100 milligrams/day |
| Vitamin B7 (Biotin) | Liver, fruits, meats | Helps with the synthesis of fats, glycogen and amino acids | Adults: 30 micrograms/day Breastfeeding women: 35 micrograms/day | Unknown |
| Vitamin B12 (Cobalamin) | Fish, poultry, meat, fortified cereals | Important in the production of red blood cells | Adults: 2.4 micrograms/day Pregnant women: 2.6 micrograms/day Breastfeeding women: 2.8 micrograms/day | Unknown |
| Vitamin C | Red and green peppers, kiwis, oranges, strawberries, broccoli | Antioxidant that protects against cell damage, boosts the immune system, forms collagen in the body | Men: 90 milligrams/day Women: 75 milligrams/day Pregnant women: 85 milligrams/day Breastfeeding women: 120 milligrams/day | 2,000 milligrams/day |
| Vitamin D (Calciferol) | Fish liver oils, fatty fish, fortified milk products, fortified cereals; also, formed naturally as a result of sunlight exposure | Crucial in metabolizing calcium for healthy bones | Adults age 18-50: 5 micrograms/day Adults age 51-70: 10 micrograms/day Adults over age 70: 15 micrograms/day Pregnant and breastfeeding women: 5 micrograms/day | 50 micrograms/day |
| Vitamin E (alpha-tocopherol) | Fortified cereals, sunflower seeds, almonds, peanut butter, vegetable oils | Antioxidant that protects cells against damage | Adults (including pregnant women): 15 milligrams/day Breastfeeding women: 19 | 1,000 milligrams/day |
| Vitamin K | Green vegetables like spinach, collards, and broccoli; brussels sprouts; cabbage | Important in blood clotting and bone health | Men: 120 micrograms/day ___ Women (including pregnant and breastfeeding): 90 micrograms/day | Unknown |
| Zinc | Red meats, some seafood, fortified cereals | Supports the body's immunity and nerve function; important in reproduction | Men: 11 milligrams/day ___ Women: 8 milligrams/day Pregnant women: 11 milligrams/day Breastfeeding women: 12 milligrams/day | 40 milligrams/day |
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Dinamick Door Opener
Ozliny is a fade that was raised in a hologram deck chamber. The leaders of her species felt that really strict separation would lower the death rate. Her hologram deck is 9"*9"*9" on the inside and 12"*12"*12" on the outside. It was connected by tethers and wires to a Dicein sphere. The guy that she loved broke the rules only one day to soon. To see her face to face and to let her see his work. This encounter sadly resulted in his death but the cover of the book he showed her may unlock her know lost memories. Only one month passes them the sun locked up in the Dicein sphere went nova. She and all around the others tethered to the sphere survive by changing in to balls of light.... She as moved from world to world.... Who's world will she end up at next and who will she meat?Comments [0]
I have the first copy. Sorry that you could part with your money.
You still have you chances of getting your hands on the second one.
http://stores.lulu.com/man1x1pin
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40% off my book on 9/11 from my 12:00am to my 12:00am
Get your hands open to reserve this gift.
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Would you like to enter this contest that I'm holding?
At http://www.journik.com/community/pg/blog/mannipth/read/16355/calling-all-artiest
Your entry would be greatly appreciated.
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Don't forget to have a look at me my first posted video http://www.youtube.com/watch?v=DhqB_AK18zk
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