Iodine plays a critical role in the production of thyroid hormones, which are essential for growth and metabolism.

Adequate iodine during pregnancy and early childhood is crucial for neurodevelopment in infants and children.

Since iodine is a key component in thyroid hormone production, it has a direct impact on the body's metabolism and energy level.

Riboflavin plays a key role in energy production. It helps break down proteins, fats, and carbohydrates.

Riboflavin is necessary for maintaining good eye health and may prevent certain eye conditions like cataracts.

Riboflavin plays a vital role in maintaining healthy skin and hair. It is often used in treatments for skin disorders, including acne and dermatitis.

Vitamin B-12 is essential for the production of red blood cells in the body. Deficiency can lead to a specific type of anemia called megaloblastic anemia.

Vitamin B-12 is needed for proper brain function and the synthesis of neurotransmitters. It may also play a role in preventing brain atrophy and memory loss associated with aging.

Vitamin B-12 is often touted for its role in energy production. It helps convert the food you eat into glucose, which gives you energy.

Beta carotene show promise in preventing macular degeneration

Cow's milk is a widely consumed and versatile food that has been a staple of many cultures for centuries. It is a rich source of nutrients, including protein, calcium, vitamin D, and other minerals and vitamins. Cow's milk is commonly used in cooking and baking, and is also consumed as a beverage in many parts of the world. 

The history of cow's milk as a food source dates back to ancient times, with evidence of its consumption by early civilizations in Europe, Africa, and Asia. In many cultures, cow's milk is considered a dietary staple and is used in a variety of traditional dishes. 

In the United States, cow's milk is a popular choice for children and adults alike, and is often consumed with cereal or as a beverage. However, some individuals may be allergic or intolerant to cow's milk, and may choose to consume plant-based milk alternatives instead.

Milk is packed with nutrients that are essential to the human body, including calcium, potassium, and vitamins A, D, and B12. It also contains protein and fat, which help to keep you feeling full and satisfied.

Vegetarian

Kosher (Kashrut)

Milk

Water

Energy

Energy (by joule)

Nitrogen

Protein

Total lipid (fat)

Carbohydrate, by difference

Lactose

Calcium, Ca

Magnesium, Mg

Phosphorus, P

Potassium, K

Sodium, Na

Zinc, Zn

Copper, Cu

Iodine, I

Selenium, Se

Thiamin

Riboflavin

Niacin

Pantothenic acid

Vitamin B-6

Choline, total

Choline, free

Choline, from phosphocholine

Choline, from phosphotidyl choline

Choline, from glycerophosphocholine

Choline, from sphingomyelin

Betaine

Vitamin B-12

Vitamin A, RAE

Retinol

Carotene, beta

cis-beta-Carotene

trans-beta-Carotene

Lutein

Zeaxanthin

Vitamin E (alpha-tocopherol)

Vitamin D3 (cholecalciferol)

Fatty acids, total saturated

SFA 4:0

SFA 6:0

SFA 8:0

SFA 10:0

SFA 12:0

SFA 14:0

SFA 15:0

SFA 16:0

SFA 17:0

SFA 18:0

SFA 20:0

SFA 22:0

SFA 24:0

Fatty acids, total monounsaturated

MUFA 12:1

MUFA 14:1 c

MUFA 16:1 c

MUFA 17:1

MUFA 18:1 c

MUFA 20:1 c

Fatty acids, total polyunsaturated

PUFA 18:2 n-6 c,c

PUFA 18:2 CLAs

PUFA 18:3 n-3 c,c,c (ALA)

PUFA 18:3 n-6 c,c,c

PUFA 20:2 n-6 c,c

PUFA 20:4 n-6

PUFA 20:4

PUFA 20:5 n-3 (EPA)

PUFA 22:4

PUFA 22:5 n-3 (DPA)

Fatty acids, total trans

TFA 14:1 t

TFA 16:1 t

TFA 18:1 t

TFA 18:2 t not further defined

Cholesterol

Tryptophan

Threonine

Isoleucine

Leucine

Lysine

Methionine

Phenylalanine

Tyrosine

Valine

Arginine

Histidine

Alanine

Aspartic acid

Glutamic acid

Glycine

Proline

Serine

Cysteine

Vitamin C and Immune Function

Vitamin C for preventing and treating the common cold

Some studies have found that taking vitamin C supplements can reduce the duration and severity of colds, particularly in individuals with low vitamin C levels or under high physical stress. However, results are mixed, and more research is needed to establish the effectiveness of vitamin C for this purpose.

Vitamin C is a potent antioxidant that can help protect cells from oxidative damage caused by free radicals. This can potentially reduce the risk of chronic diseases such as cancer, heart disease, and Alzheimer's.

Vitamin C can enhance the absorption of iron from plant-based foods by reducing it to a more absorbable form. This can potentially help prevent iron deficiency anemia.

Some studies have suggested that vitamin C intake may reduce the risk of cataracts, a condition characterized by clouding of the eye's lens that can lead to vision loss.

Zucchini may have originated in Mesoamerica — a region spanning modern-day Mexico and Central America — but it’s in Italy where it earned its current name, a nod to "zucca," the generic term for squash. This usually green, sometimes yellow vegetable, slender in shape and mild in taste, doesn’t just serve as a side dish. It’s the star of countless recipes, from the hearty 

Zucchini features in many of the recipes of the great Italian cookbook author Marcella Hazan, often paired with tomato and herbs and served over pasta.

Zucchini, a food of both history and versatility, pairs seamlessly with various ingredients. Think of the salty bite of feta, the crunch of the walnut, or the freshness of mint. Each combination, a celebration of flavor and texture, underscores zucchini's role as a staple in global cuisine.

Zucchini is a popular summer squash that combines versatility and bright flavors with a healthy variety of nutrients.

Dairy-Free

Milk Allergy

Zucchini

Fiber, total dietary

Sugars, total including NLEA

Sucrose

Glucose

Fructose

Iron, Fe

Manganese, Mn

Vitamin C, total ascorbic acid

Folate, total

Folate, food

Folate, DFE

Vitamin A, IU

Lutein + zeaxanthin

Vitamin K (phylloquinone)

MUFA 14:1

MUFA 16:1

MUFA 18:1

PUFA 18:2

PUFA 18:3

Cystine

Lycopene has antioxidant properties that help neutralize free radicals and prevent cellular damage, lowering the risk of cancer.

Lycopene aids in reducing inflammation and oxidative stress, leading to better overall cardiovascular health.

Some studies have found that lycopene supplementation can reduce markers of inflammation in the body, which may help protect against chronic diseases like heart disease and cancer.

Lycopene may help protect against UV damage and improve skin texture and hydration, although more research is needed to establish its effectiveness.

Studies have found that lycopene supplementation may improve sperm quality and reduce oxidative stress in men with fertility problems. However, more research is needed to confirm these findings.

Tomatoes are a versatile and nutritious fruit that are widely used in cooking and enjoyed as a flavorful addition to many meals. They are a rich source of vitamins, minerals, and antioxidants, and are often considered a superfood due to their health benefits. Tomatoes are used in a wide variety of dishes, including salads, sauces, soups, and stews, and are also consumed fresh as a snack. 

Tomatoes are native to South America and were first domesticated by the Aztecs and Incas, before being introduced to Europe by Spanish explorers in the 16th century. Today, tomatoes are grown and consumed worldwide, and are an important crop for many countries. They are a common ingredient in Mediterranean and Italian cuisine, and are also used in many dishes in other parts of the world. In recent years, there has been growing interest in heirloom varieties of tomatoes, which are known for their unique flavors and colors.

The tomato is a fruit that is typically red and eaten as a vegetable. It is a good source of vitamins A and C, and is also a source of lycopene, which is a substance that is thought to have health benefits.

Tomato

Energy (Atwater General Factors)

Energy (Atwater Specific Factors)

Biotin

Carotene, alpha

Carotene, gamma

Cryptoxanthin, beta

Cryptoxanthin, alpha

Lycopene

In vivo studies done on diabetic rats show that basil can cause lowering of blood glucose. 

Basil is a fragrant and flavorful herb that is commonly used in cooking and has been cultivated for thousands of years. It is native to tropical regions of central Africa and southeast Asia and is now grown and used in many parts of the world. Basil is a member of the mint family and has a distinctive aroma and flavor that is described as sweet, peppery, and slightly spicy. It is rich in antioxidants and has been used in traditional medicine for its potential health benefits.

Basil is a versatile herb that can be used fresh or dried in a variety of dishes. It is a common ingredient in Italian cuisine and is often used in dishes such as pesto, tomato sauce, and caprese salad. In Thai cuisine, basil is used in stir-fries and curries, and in Vietnamese cuisine, it is used in pho and spring rolls. Basil is also used in herbal teas, and its essential oil is used in aromatherapy and natural remedies.

In addition to its culinary uses, basil is believed to have potential health benefits. It is rich in antioxidants, which can help to protect the body against oxidative stress and inflammation. Basil also contains compounds that may help to lower blood sugar levels, reduce stress, and improve cardiovascular health. However, more research is needed to fully understand the health benefits of basil.

Overall, basil is a versatile and flavorful herb that can add a unique touch to many different dishes. Its potential health benefits make it a healthy addition to any diet, and its distinctive aroma and flavor make it a popular choice in many different cultures around the world.

Basil is not only a delicious herb that can add flavor to many dishes, but it also has many health benefits. Basil is a good source of vitamins A and C, as well as manganese and iron, and it has been shown to have anti-inflammatory and antibacterial properties.

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