Cancer Emitee Mahammari (క్యాన్సర్... ఏమిటీ మహమ్మారి?)

Article in Eenadu Sunday Magazine on 3rd February, 2019

Source : http://epaper.eenadu.net

Abbreviations in IC Design

IC        Integrated Circuit
3D-IC Three Dimensional Integrated Circuit
SSI      Small-Scale Integration

MSI     Medium-Scale Integration
LSI      Large Scale Integration

VLSI   Very Large Scale Integration

ULSI   Ultra Large Scale Integration
WSI    Wafer Scale Integration
SoC     System on Chip
ASIC   Application Specific Integrated Chip
ASSP   Application Specific Standard Parts
PAL     Programmable Array Logic
PLD    Programmable Logic Device
CPLD Complex Programmable Logic Device
FPGA  Field Programmable Gate Array
NOC    Network on Chip

PD       Physical Design

LD       Logic Design

DFT     Design For Test
JTAG   Joint Test Action Group
TAP      Test Access Port
BSDL   Boundary Scan Description Language
AOI      Automated Optical Inspection
AXI      Automated X-Ray Inspection
ICT       In-Circuit Test
LSSD    Level-Sensitive Scan Design
SVF       Serial Vector Format

PNR     Place and Route

APR     Advanced Place and Route

ECO    Engineering Change Order

PI         Physical Integration
FCI      Full Chip Integration
FCFP   Full Chip Floorplan
FCT     Full Chip Timing

STA     Static Timing Analysis
SI         Signal Integrity

LEC    Logical Equivalence Check

VCD    Value Change Dump

IR        Current Resistance

EM      Electro Migration

PV       Physical Verification

DRC    Design Rule Check

LVS     Layout Versus Schematic

DFM    Design For Manufacturability

PM       Pattern Matching

MAS    Manufacturability Analysis Score

OPC     Optical Proximity Correction

OATS   OPC Automation Testing

LFD     Litho Friendly Design

CPP      Contacted Poly Pitch
MMP    Minimum Metal Pitch
FIB       Focused Ion Beam

DPPM     Defective Parts Per Million

CDRS   Customer Device Requirement Spec

MEBES   Manufacturing Electron Beam Exposure System
eJDV       Electronic Job Deck View

EUV      Extreme Ultraviolet Lithography

PCB       Printed Circuit Board

Essential nutrients every woman needs

Dear Women, don't take your health for granted. Ensure that these nutrients are a regular part of your diet...


Calcium: Women have a tendency to suffer from weak bones, especially as they age. This is why calcium is so very important to build strong bones. An estimated 30 million women suffer from osteoporosis in India. And while awareness has increased in recent years, women still need to wake up to the importance of calcium in their diet. Ensure you consume plenty of dairy products. Fortified juice, yogurt and soy milk are great sources of calcium.

Iron: A deficiency in iron can cause anaemia — a very common problem among women. Iron gets oxygen to your cells and a lack of it makes you lethargic and tired. Include lean meat like chicken and turkey as well as fortified cereals and beans in your diet.

Vitamin D: The calcium you consume will be useless if your body does not produce adequate vitamin D, which helps your body absorb calcium. Vitamin D is found in fish like tuna and salmon as well as in fortified orange juice.

Folic acid: While folic acid is very important for pregnant women, it is essential for the rest as well. Experts say that folic acid helps your cells divide and is found in green, leafy vegetables, juices, beans, fortified cereal and nuts.

Protein: An important nutrient in building healthy bones and muscles, protein also fights germs, breaks down everything you eat and controls your metabolism. Found in poultry, red meat, fish and nuts, studies say that women require at least 45 grams of protein daily.

Fibre: Not only does fibre keep your blood sugar and cholesterol levels in check, it also help you digest your food better. Fibre is found in vegetables, fruits, whole-grain breads and cereals, nuts and beans.

Vitamin C: Want healthy bones and glowing skin? Make sure you're getting enough vitamin C. Stock up on red pepper, broccoli and citrus fruits. Drink orange juice at least thrice a week.

Omega-3 fatty acids: Omega-3 fatty acids are 'good' fats known to reduce the risk of heart disease. And you can find it in fish like sardines, salmon, herring, trout and mackerel. Walnuts and flaxseeds also contain omega-3 fatty acids.

Source: http://timesofindia.indiatimes.com/life-style/health-fitness/diet/Essential-nutrients-every-woman-needs/articleshow/42896561.cms

Traffic Offences and Penalties in India

The Indian Road rules, titled "Rules of the Road Regulation", were brought into effect since July, 1989. These rules are germane to the Indian drivers (all inclusive of two, three and four wheelers), while on the road to ensure an orderly traffic and a safer journey. Violation of these "Rules of Road Regulation" is a punishable transgression as per the city specific traffic police rules and the "Motor Vehicle Act".

Enforcement of these traffic laws - rules, regulations and acts can bear out the road accidents. These laws are enforced by issuing challans in the name of the offenders and teaching them a lesson by making them pay penalties. An indicative list of the possible offences and their respective penalties is formulated below:

1. OFFENCES RELATED TO DOCUMENTS
S.NO	OFFENCES	MAXIMUM PENALTY	SECTION
1.1	Driving without a Valid License	Rs. 500/- and /or imprisonment ( 3 months)	3 r/w 181 MVA
1.2	Allowing vehicle to be driven by a person who does not possess a Valid License.	Rs. 1000/- and/or imprisonment ( 3 months)	5 r/w 180 MVA
1.3	Not carrying documents as required.	Rs. 100/-	130(3) r/w 177 MVA
1.4	Driving without Valid Insurance.	Rs. 1000/- and/or imprisonment ( 3 months)	130 r/w 177 MVA
1.5	Driving without Valid Permit.	Rs. 5000/- ( not less than Rs. 2000/-)	130 r/w 177 MVA
1.6	Driving without Valid Fitness.	Rs. 5000/- ( not less than Rs. 2000/-)	130 r/w 177 MVA
1.7	Vehicle without R.C.	Rs 2000/-	39 r/w192 MVA

2. OFFENCES RELATED TO DRIVING
S.NO	OFFENCES	MAXIMUM PENALTY	SECTION
2.1.1	Driving by Minor .	Rs. 500/-	4 r/w 181 MVA
2.1.2	Allowing Unauthorized person to drive .	Rs. 1000/-	5 r/w 180 MVA
2.1.3	Driving without Helmet.	Rs. 100/-	129 r/w177 MVA
2.1.4	Seat Belts not fastened.	Rs. 100/-	138(3) CMVR 177 MVA
2.1.5	Rough/Rash/Negligent Driving .	Rs. 1000/-	184 MVA
2.1.6	Dangerous or hasty Driving.	Rs.1000/- and/or imprisonment ( 6 months)	112-183 MVA
2.1.7	Not Driving in Proper Lane.	Court Challan	66 r/w 192 MVA
2.1.8	Driving in the center and not to left side.	Rs.100/-	2 RRR r/w 177 MVA
2.1.9	Driving against One Way.	Rs.100/-	17 (i) RRR 177 MVA
2.1.10	Reversing without due care and attention.	Rs. 100/-	MMVR 233 177 MVA
2.1.11	Taking “U” turn during outlawed hours.	Rs.100/-	12 RRR 177 MVA
2.1.12	Failing to take precaution while taking a “Turn”.	Rs.100/-	3 RRR 177 MVA
2.1.13	Failing to decelerate at intersection.	Rs.100/-	8 RRR 177 MVA
2.1.14	Failing to carry on left of traffic island.	Rs.100/-	2 RRR 177 MVA
2.1.15	Carrying persons on Footboard.	Rs.100/-	123-177 MVA
2.1.16	Carrying persons causing hindrance to the driver.	Rs.100/-	125-177 MVA
2.1.17	Trippling.	Rs. 100/-	128/177 MVA
2.1.18	Driving on Footpath.	Rs.100/-	RRR 177 MVA
2.1.19	Stopping at pedestrian crossing or crossing a Stop Line.	Rs.100/-	RRR 177 MVA
2.2	Road Marking Related Offences
2.2.1	Violation of Yellow Line.	Rs. 100/-	119/177 MVA
2.2.2	Violation of Stop Line.	Rs. 100/-	113(1)/177 DMVR
2.2.3	Violation of Mandatory Signs .	Rs. 100/-	119/177 MVA
2.3	Number Plate Related Offences
2.3.1	Use of Offensive Number Plate for vehicle used in driving.	Rs.100/-	CMVR 105 (2) (ii) 177 MVA
2.3.2	Displaying 'Applied For'.	Rs. 4500/-	39/192 MVA
2.4	Vehicle Light Related Offences
2.4.1	Improper use of headlights/tail light for vehicle used in driving.	Rs.100/-	CMVR 105 (2) (ii) 177 MVA
2.4.2	Using High Beam where not required.	Rs. 100/-	112(G) A DMVR 177 MVA
2.5	Horn Related Offences
2.5.1	Driving without Horn.	Rs. 100/-	119(1)/177 CMVR
2.5.2	Improper horn usage while driving.	Rs.100/-	CMVR 105 (2) (ii) 177 MVA
2.6	Traffic Police Related Offences
2.6.1	Disobeying Traffic Police Officer in uniform.	Rs. 100/-	119 MVA 22(a) RRR 177 MVA
2.6.2	Driving against Police Signal.	Rs. 100/-	119 r/w 177 MVA
2.6.3	Disobeying manual Traffic Signal.	Rs. 100/-	239 MMVR 22(a) RRR 177 MVA
2.7	Traffic Signal Related Offences
2.7.1	Disobeying Traffic signal / Sign Board.	Rs. 100/-	22(b) RRR 239 MMVR 177 MVA
2.7.2	Failing to give Signal.	Rs. 100/-	121 RRR 177 MVA
2.7.3	Jumping Signal.	Rs.100/-	119/177 MVA
2.8	Speed and Overtake Related Offences
2.8.1	Exceeding the prescribed Speed Limits.	Up to Rs.1000/-	112-183 MVA
2.8.2	Abetment for Over Speeding .	Rs.300/-	112/183(2) MVA
2.8.3	Overtaking perilously.	Rs.100/-	6 (a) RRR r/w 177 MVA
2.8.4	Failing to confer way to sanction Overtaking.	Rs.100/-	7 RRR 177 MVA
2.8.5	Overtaking from Wrong Side .	Rs. 100/-	RRR 6/1/177 MVA
2.9	Other Offences
2.9.1	Disobeying Lawful Directions.	Rs. 500/-	132/179 MVA
2.9.2	Driving under influence of Alcohol / Drugs.	Rs.2000/- and/or imprisonment ( 6 months)	185 MVA
2.9.3	Using Mobile Phone while Driving.	Up to 1000/-	184 MVA
2.9.4	Leaving vehicle in unoccupied engine.	Rs.100/-	126-177 MVA
2.9.5	Leaving vehicle in unsafe position.	Rs.100/-	122 177 MVA
2.9.6	In case of a minor Accident.	Rs. 1000/-	184 MVA
2.9.7	Playing music while Driving.	Rs. 100/-	102/177 MVA
2.9.8	Driving without Silencer.	Rs. 100/-	120/190(2)/177CMVR
2.9.9	Driving when mentally or physically unfit.	Court Challan	186 MVA

3. OFFENCES RELATED TO TOWING OF VEHICLES
S.NO	OFFENCES	MAXIMUM PENALTY	SECTION
3.1	Two Wheeler.	Rs.100/-	RRR 177 MVA
3.2	Car , Jeep, Taxi, Auto Rickshaw.	Rs.200/-	RRR 177 MVA
3.3	Truck, Tanker, Trailor.	Rs.600/-	RRR 177 MVA

4. OFFENCES RELATED TO POLLUTION
S.NO	OFFENCES	MAXIMUM PENALTY	SECTION
4.1	Smoking in Public Transport.	Rs. 100/-	86(1)(5)/177 DMVR
4.2	Pollution Not Under Control.	Rs. 100/-	99(1)(a)/177 DMVR
4.3	Fixing multi-toned/shrill horn.	Rs.500/-	119 CMVR 190(2) MVA
4.4	Blowing Pressure Horn.	Rs. 100/-	96(1)/177 DMVR
4.5	Silencer/muffler making noise.	Rs.500/-	CMVR 120 190(2) MVA
4.6	Smoky Exhaust.	Rs.500/-	115 CMVR 190(2) MVA
4.7	Using horn in Silence Zone.	Rs.100/-	21(ii) RRR 177 MVA

5. OFFENCES RELATED TO MOTOR VEHICLES
S.NO	OFFENCES	MAXIMUM PENALTY	SECTION
5.1	Using Vehicle in Unsafe Conditions.	Court Challan	192 MVA
5.2	When motor vehicle is out of state for more than 12 months.	Rs.100/-	47-177 MVA
5.3	Particulars to be printed on transport vehicles.	Rs.100/-	84(G)-177 MVA
5.4	Without Wiper	Rs.100/-	CMVR 101 5,12 177 MVA
5.4	Without Side Mirror.	Rs.100/-	5, 7/177 MVA
5.5	Defective tyres.	Rs.100/-	CMVR 94
5.6	No indication board on left hand drive vehicle.	Rs.100/-	120, 177 MVA
5.7	Sale of motor vehicle/alteration of motor vehicle in contravention of Act.	Rs.300/-	52/191 MVA, 32/192.66/192 MV Act
5.8	Vehicles fitted with dark glasses/sun films.	Rs.100/-	100 CMVR 177 MVA
5.9	Driving without proper number plate/ illuminating rear number plate.	Rs.100/-	236 MMVR 177 MVA
5.10	Failing to display public carrier board.	Rs.100/-	116 MMVR 177 MVA
5.11	Using private vehicle for commercial purposes.	Rs. 5000/- ( not less than Rs. 2000/-)	-
5.12	Any sort of misconduct with passengers, not wearing uniform/not displaying badge.	Rs.100/-	MMVR 21(18) 177 MVA
5.13	Overloading a goods vehicle.	Rs. 2000/-plus Rs. 1000/- for every additional ton.	MMVR 93(u)(i) 177 MVA
5.14	Carrying goods in a dangerous or hazardous manner.	Imprisonment and/or fine of Rs. 3000/-	29 RRR 177 MVA
5.15	Infringement of permit conditions.	Imprisonment and/or fine of Rs. 5000/-( not less than Rs. 2000/-)	-
5.16	Use of Colored light on Vehicle	Rs. 100/-	97(2)/177 DMVR

6. OFFENCES RELATED TO COMMERCIAL VEHICLES
S.NO	OFFENCES	MAXIMUM PENALTY	SECTION
6.1	Plying in 'NO ENTRY' Time	Upto 2000/-	115/194 MVA
6.	Violation of Time Table	Court Challan	11/177, 2/177, 66/192 MVA
6.2	High and Long / Load in Vehicles	Rs. 100/-	29 RRR/177 MVA
6.3	Carrying animals in goods vehicles in contravention of rules.	Rs.100/-	MMVR 83 177 MVA
6.4	Carrying persons dangerously or carrying persons in goods vehicles.	Rs.100/-	MMVR 108 177 MVA
6.5	Goods in Passenger Vehicles	-	-
6.6	Dangerous projection of goods.	Rs.100/-	229 MMVR 29 RRR 177 MVA
6.7	Carrying goods unsecured.	Rs.100/-	MMVR 202 177 MVA
6.	Carrying goods more than 11 feet high.	Rs.100/-	MMVR 93(u) (i) 177 MVA
6.	Limit Of weight and limitation on Use.	Court Challan	113/194(1) MVA
6.	Driver refuses to weigh vehicle.	Court Challan	114/194(2) MVA
6.9	Load on Tail Board.	Rs.100/-	MMVR 202 177 MVA
6.10	Misbehavior by Taxi/TSR Driver.	Rs. 100/-	11(3)/177 DMVR
6.11	Over Charging by Taxi/TSR Driver.	Rs. 100/-	11(8)/177 DMVR
6.12	Charging without Meter.	Rs. 100/-	11(8)/177 DMVR
6.13	Refusal by Taxi/TSR Driver.	Rs. 100/-	11(9)/177 DMVR
6.14	Driver without Uniform.	Rs. 100/-	7/177 DMVR
6.14	Driver without Badge.	Rs. 100/-	22(1)/177 DMVR
6.15	Conductor without Uniform.	Rs. 100/-	23(1)/177 DMVR
6.16	Conductor without Badge.	Rs. 100/-	22(1)/177 DMVR
6.17	Stopping without Bus stop	Court Challan	66/192 MVA
6.18	Power to detain Vehicle used in contravention of section 3.4,39 or 66(1) MV Act.	Court Challan	207(1) MVA

7. OFFENCES RELATED TO PARKING
S.NO	OFFENCES	MAXIMUM PENALTY	SECTION
7.1	Parking in the direction of flow of traffic.	Rs.100/-	22(a) RRR 177 MVA
7.2	Parking away from footpath towards road.	Rs.100/-	15(2) RRR 177 MVA
7.3	Parking against flow of traffic.	Rs.100/-	15(2) RRR 177 MVA
7.4	Parking causing Obstruction.	Rs. 100/-	15(2) RRR 177 MVA
7.5	Parking on a Taxi Stand.	Rs. 100/-	15(2) RRR 177 MVA
7.6	Parking in not any prescribed manner.	Rs. 100/-	15(1) RRR 177 MVA
7.7	Parking at any Corner.	Rs. 100/-	15(i) RRR 177 MVA
7.8	Parking within 15 meters on either side of Bus Stop.	Rs. 100/-	15(2) RRR 177 MVA
7.9	Parking on Bridge.	Rs. 100/-	15(2) (i) RRR 177 MVA
7.10	Parking at Traffic Island.	Rs. 100/-	15(i) RRR 177 MVA
7.11	Parking in “No” Parking Area.	Rs. 100/-	15(2) RRR 177 MVA
7.12	Parked on Pedestrian Crossing.	Rs. 100/-	15(2)(iii) RRR 177 MVA
7.13	Parking on Footpath.	Rs. 100/-	15(2)(ii) RRR 177 MVA
7.14	Parking in front of a gate.	Rs. 100/-	15(2)(viii) RRR 177 MVA
7.15	Parking causing obstruction.	Rs. 100/-	15(1) RRR 177 MVA

RRR: Rules of Road Regulations 1989
MVA: Motor Vehicles Act 1988
MMVR: Maharasthra Motor Vehicles Rules 1989
CMVR: Central Motor Vehicles Rules 1989 

Source: http://www.indiandrivingschools.com/traffic-offences-and-penalties.html

Sources of Minerals

Nutrient - Daily Amount Needed	Information	Fruit Sources	Vegetable Sources	Nut/Grain Sources	Meat/Protein Sources	Legume Sources
Adults need 1000 mg/day. Children need 800 to 1300 mg/day. Recommended supplement: Coral Calcium Supreme	Calcium eases insomnia and helps regulate the passage of nutrients through cell walls. Without calcium, your muscles wouldn’t contract correctly, your blood wouldn’t clot and your nerves wouldn’t carry messages. If you don’t get enough calcium from the food you eat, your body automatically takes the calcium needed from your bones. If your body continues to tear down more bone than it replaces over a period of years in order to get sufficient calcium, your bones will become weak and break easily. Deficiency may result in muscle spasms and cramps in the short term and osteoporosis.	Most fruits contain some calcium, these have a bit more than usual: Blackberries Blackcurrants Dates Grapefruit Mulberries Orange Pomegranate Prickly Pears	Most vegetables contain some calcium, these have a bit more than usual: Amaranth leaves Bok Choy Brussels Sprouts Butternut squash Celery Chinese Broccoli French Beans Kale Okra Parsnip Spirulina Swiss Chard Turnip	Almonds Amaranth Brazil Nuts Filberts/Hazelnuts Oats Pistachios Sesame Seeds Wheat - Durum Wheat - Hard White	Meat and Proteins: Cheddar Cheese Cottage Cheese Cream Cheese Cows Milk Eggs Caviar Perch Pollock Sardines Goat Milk Goat Cheese Soy Beans Yogurt Sour Cream Lowfat Yogurt	Edamame Navy Beans Soy Beans White Beans Winged Beans
The estimated safe and adequate intake for copper is 1.5 - 3.0 mg/day. Many survey studies show that Americans consume about 1.0 mg or less of copper per day	Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. The symptoms of a copper deficiency are similar to iron-deficiency anemia.	Most fruits contain a small amount of copper, but kiwi fruit has a significant amount. Avocado Blackberries Dates Guava Kiwi Fruit Lychee Mango Passionfruit Pomegranate	Most vegetables have some copper, but Lima Beans have a significant amount. Amaranth leaves Artichoke French Beans Kale Lima Beans Parsnip Peas Potatoes Pumpkin Spirulina Squash - Winter Sweet Potato Swiss Chard Taro	Most nuts contain a trace amount of copper. Brazil Nuts Buckwheat Cashews Chestnuts Filberts/Hazelnuts Oats Sunflower Seeds Walnuts Wheat - Durum Wheat - Hard Red	Most proteins contain a trace amount of copper. Beef Cheddar Cheese Perch Salmon Sardines Goat Cheese Soy Beans Soy Milk Turkey Bacon Veal Turkey Leg Roast Duck	Adzuki Beans Black Beans Black Eye Peas Fava Beans Edamame Garbanzo Beans Kidney Beans Lima Beans Navy Beans Pigeon Beans Pinto Beans Soy Beans Winged Beans
Adults should get 150 mcgs per day. The children’s recommendation for iodine is 70 to 150 mcg (that is micrograms).	Iodine helps regulate the rate of energy production and body weight and promotes proper growth. It also promotes healthy hair, nails, skin and teeth. In countries where iodine is deficient in the soil, rates of hypothyroidism, goiter and retarded growth from iodine deficiency are very high. In developed countries, however, because iodine is added to table salt, iodine deficiencies are rare.	Fruits grown in iodine-rich soils contain iodine.	Vegetables grown in iodine-rich soils contain iodine.	Nuts grown in iodine-rich soils contain iodine.	Proteins produced in iodine-rich areas contain iodine.	Most legumes do not contain a significant amout of Iodine
Women and teenage girls need at least 15 mg a day, whereas men can get by on 10. It is important that children get about 10 to 12 mg of iron per day, preferably from their diet. Breastfeeding is the best insurance against iron deficiency in babies.	Most at risk of iron deficiency are infants, adolescent girls and pregnant women. Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue. To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron. Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E. Vegetarians need to get twice as much dietary iron as meat eaters.	While most fruits have some iron, probably the best source of iron for children is raisins, which are rich in iron. Other fruits which have a good amount of iron are: Avocado Blackberries Blackcurrant Boysenberries Breadfruit Cherries Dates Figs Grapes Kiwi Lemon Loganberries Lychee Mulberries Passion Fruit Persimmon Pomegranate Raspberries Strawberry Watermelon	Vegetables: Amaranth leaves Bok Choy Brussels Sprouts Butternut squash French Beans Kale Leeks Lima Beans Peas Potatoes Pumpkin Spirulina Swiss Chard	Most nuts contain a small amount of iron. Amaranth Buckwheat Cashews Coconut Oats Pine Nuts/Pignolias Pumpkin Seeds Rye Spelt Wheat - Durum Wheat - Hard Red Wheat - Hard White	Meat and Proteins: Beef Caviar Sardines Goat Cheese Lamb Soy Beans Soy Milk Turkey Bacon Turkey Leg Roast Duck Hamburger Beef Sausage Beef Jerky Ground Turkey	Adzuki Beans Black Beans Black Eye Peas Fava Beans Edamame Garbanzo Beans Kidney Beans Lima Beans Mung Beans Navy Beans Pigeon Beans Pinto Beans Soy Beans Split Peas White Beans Winged Beans
Adults need 310 to 420 mg/ day. Children need 130 to 240 mg/day.	Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production. Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium. Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.	Fruits: Avocado Banana Blackberries Blackcurrants Breadfruit Cherimoya Dates Guava Kiwi Loganberries Mulberries Passion Fruit Pomegranate Prickly Pear Raspberries Watermelon	Vegetables: Amaranth leaves Artichoke Butternut squash French Beans Lima Beans Okra Peas Spirulina Swiss Chard	Nuts: Almonds Amaranth Brazil Nuts Buckwheat Cashews Oats Peanuts Pine Nuts/Pignolias Pumpkin Seeds Quinoa Rye Wheat - Durum Wheat - Hard Red Wheat - Hard White	Meat and Proteins: Beef Cheddar Cheese Caviar Cod Herring Perch Pollock Salmon Sardines Tuna Goat Milk Soy Beans Soy Milk Lowfat Yogurt	Most legumes are a good source of Magnesium but these are the highest. Adzuki Beans Black Beans Black Eye Peas Edamame Navy Beans Pinto Beans Soy Beans White Beans Winged Beans
2.0-5.0 mg/day for adults 2.0-3.0 mg for children 7 - 10 1.5-2.0 mg for children 4 - 6 1.0-1.5 mg for children 1 - 3 0.6-1.0 mg for children 6 mo - 1yr 0.3-0.6 mg for infants 0-6 months	The functions of this mineral are not specific since other minerals can perform in its place. Manganese does function in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function. Deficiency is rare in humans.	Most fruits contain manganese, but the following fruits have a significant amount: Avocado Banana Blackberries Blackcurrants Blueberries Boysenberries Cranberries Dates Gooseberries Grapefruit Guava Loganberries Pineapple Pomegranate Raspberries Strawberry	Vegetables: Amaranth leaves Brussels Sprouts Butternut squash French Beans Kale Leeks Lima Beans Okra Parsnip Peas Potatoes Spirulina Squash - Winter Sweet Potato Swiss Chard Taro	Most nuts contain manganese, but the following nuts have a significant amount: Buckwheat Coconut Filberts/Hazelnuts Macadamia Nuts Oats Pecans Pine Nuts/Pignolias Pumpkin Seeds Rice Brown Rye Spelt Wheat - Durum Wheat - Hard Red Wheat - Hard White	Meat and Proteins: Eggs Anchovies Herring Perch Sardines Goat Milk Goat Cheese Soy Beans Soy Milk Veal Sour Cream Beef Jerky Hot Dog (Beef)	Most legumes are a good source of Manganese but these are the highest. Adzuki Beans Edamame Garbanzo Beans Lima Beans Navy Beans Pigeon Beans Soy Beans White Beans Winged Beans
Adults need 700 mg/day. Children need 500 to 1250 mg/day.	In combination with calcium, phosphorus is necessary for the formation of bones and teeth and of the nerve cells. Phosphorus is second to calcium in abundance in the body. It is very widely distributed in both plant and animal foods so it is unlikely that deficiency would be a problem.	Fruits: Avocado Blackcurrants Breadfruit Dates Guava Kiwi Lychee Mulberries Passionfruit Pomegranate	Vegetables: Amaranth leaves Artichoke Brussels Sprouts Celeriac Corn French Beans Lima Beans Parsnip Peas Potatoes Pumpkin Spirulina Taro	Nuts: Brazil Nuts Buckwheat Cashews Oats Pine Nuts/Pignolias Pumpkin Seeds Quinoa Rye Spelt Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White	Meat and Proteins: Beef Cheddar Cheese Herring Perch Pollock Salmon Sardines Tuna Goat Milk Goat Cheese Soy Beans Turkey Bacon Lowfat Yogurt	Most legumes are a good source of Phospherous but these are the highest. Adzuki Beans Black Beans Black Eye Peas Fava Beans Edamame Garbanzo Beans Kidney Beans Lima Beans Navy Beans Pigeon Beans Pinto Beans Soy Beans White Beans Winged Beans
Estimated Minimum Requirements 2000 mg/day for adults and adolescents.	Potassium is essential for the body’s growth and maintenance. It is necessary to keep a normal water balance between the cells and body fluids. Potassium plays an essential role in proper heart function. Deficiency may cause muscular cramps, twitching and weakness, irregular heartbeat, insomnia, kidney and lung failure.	Fruits: Avocado Bananas Blackcurrants Breadfruit Cherimoya Cherries Chinesepear Dates Grapefruit Guava Kiwi Lychee Papaya Passionfruit Pomegranate Pricklypear Watermelon	Vegetables: Amaranth leaves Bamboo Shoots Bok Choy Butternut squash French Beans Lima Beans Parsnips Potatoes Pumpkin Spirulina Sweet Potatoes Swiss Chard	Nuts: Almonds Buckwheat Chestnuts Coconut Oats Pistachios Pumpkin Seeds Rye Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White	Meat and Proteins: Beef Cows Milk Catfish Herring Perch Pollock Salmon Sardines Tuna Goat Milk Pork Soy Beans Turkey Bacon Veal Yogurt Lowfat Yogurt Pork Sausage Ground Chicken	Most legumes are a great source of Potassium but these are the highest. Adzuki Beans Edamame Kidney Beans Lima Beans Pinto Beans Soy Beans White Beans
Men need 70 mcgs/day. Women need 55 mcgs/day.	Selenium is a part of several enzymes necessary for the body to properly function. Generally, selenium functions as an antioxidant that works in conjunction with vitamin E. Selenium deficiency is rare in humans.	Most fruits contain a small amount of selenium, but dates have a significant amount. Bananas Breadfruit Guava Lychee Mango Passionfruit Pomegranate Watermelon	Vegetables: Asparagus Brussels Sprouts French Beans Lima Beans Mushrooms Parsnip Peas Spirulina	Most nuts contain selenium, but the following nuts have a significant amount: Amaranth Barley Brazil Nuts Buckwheat Cashews Coconut Rye Wheat - Durum Wheat - Hard Red	Meat and Proteins: Beef Cheddar Cheese Chicken Breast Chicken (dark meat) Eggs Anchovies Caviar Cod Herring Perch Pollock Salmon Sardines Tuna Lamb Pork Soy Beans Turkey Breast Turkey Bacon Veal Turkey Leg Roast Duck Hamburger Bacon Ground Turkey	Most legumes are a good source of Selenium but these are the highest. Black Eye Peas Fava Beans Garbanzo Beans Lima Beans Mung Beans Navy Beans Pigeon Beans Pinto Beans Soy Beans Winged Beans
500 mg/day for adults 120 mg for infants Daily Value recommendation - no more than 2,400 to 3,000 mg/day	Sodium is required by the body to regulate blood pressure and blood volume. It helps regulate the fluid balance in your body. Sodium also helps in the proper functioning of muscles and nerves. Many people get far more sodium than they need, which tends to cause health problems. Different body types need different amounts of sodium.	Sodium occurs naturally in almost all fresh, whole fruits but passionfruit has a significant amount.	Sodium occurs naturally in almost all fresh, whole vegetables, these have significant amounts: Amaranth leaves Artichoke Broccoli Beetroot Bok Choy Brussels Sprouts Celeriac Celery Fennel Kale Spirulina Spaghetti squash Sweet Potatoes Swiss Chard	Most seeds, nuts and grains have some sodium, these have more than others: Amaranth Coconut Pumpkin Seeds Quinoa Spelt	Meat and Proteins: Cheddar Cheese Cottage Cheese Cream Cheese Cows Milk Eggs Anchovies Caviar Herring Pollock Sardines Goat Milk Goat Cheese Soy Milk Turkey Bacon Yogurt Lowfat Yogurt Hot Dog (Turkey) Bacon Pork Sausage Beef Sausage Beef Jerky Hot Dog (Beef)	Most legumes are not a good source of Sodium. Winged Beans have more than most other legumes.
Men need 15 mgs/day. Women should get 12 mg/day. Children need 10 to 15 mg/day. Vegetarians need about 50 percent more zinc in their diet than meat eaters.	This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision. Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails.	Most fruits contain a small amount of zinc, but the following have a significant amount: Avocado Blackberries Dates Loganberries Pomegranate Raspberries	Vegetables: Amaranth leaves Asparagus Bamboo Shoots Brussels Sprouts Corn French Beans Lima Beans Okra Peas Potatoes Pumpkin Spirulina Swiss Chard	Most nuts have some zinc, but these have a significant amount: Buckwheat Cashews Oats Pine Nuts/Pignolias Pumpkin Seeds Rye Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White	Meat and Proteins: Beef Cheddar Cheese Chicken Breast Chicken (dark meat) Eggs Catfish Herring Sardines Lamb Pork Soy Beans Turkey Breast Turkey Bacon Veal Yogurt Turkey Leg Lowfat Yogurt Roast Duck Hamburger Bacon Beef Sausage Beef Jerky Hot Dog (Beef) Ground Turkey Ground Chicken	Most legumes are a good source of Magnesium but these are the highest Adzuki Beans Black Beans Black Eye Peas Fava Beans Edamame Garbanzo Beans Kidney Beans Navy Beans Soy Beans Split Peas White Beans Winged Beans

Source: http://www.health-alternatives.com

Source of Vitamins

Nutrient - Daily Amount Needed	Information	Fruit Sources	Vegetable Sources	Nut/Grain Sources	Meat/Protein Sources	Legume 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	Most legumes do not contain a significant amount of Vitamin A
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	Black Beans Black Eye Peas Kidney Beans Navy Beans White Beans Winged Beans
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	Adzuki Beans Fava Beans Edamame Garbanzo Beans Mung Beans Navy Beans Pinto Beans Soy Beans Winged Beans
16 mg for adult males and 14 mg for women - 17-18 mg if pregnant/lactating. Children need 9 - 16 mg of niacin per day.	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	Adzuki Beans Fava Beans Edamame Pigeon Beans Split Peas Soy Beans Winged Beans
5 mg for adults and 6 - 7 mg for women who are pregnant or lactating. Children need 2 - 4 mg of pantothenic acid per day.	Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol.	Avocado Black Currants Breadfruit Cherimoya Dates Gooseberries Grapefruit Guava Pomegranate Raspberries Starfruit Watermelon	Broccoli Brussels Sprouts Butternut Squash Corn French Beans Mushrooms Okra Parsnip Potatoes Pumpkin Spirulina Spaghetti Squash Squash - summer Squash - winter Sweet Potato	Buckwheat Chestnuts Oats Rye Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White	Beef Chicken Breast Chicken (dark meat) Cows Milk Eggs Catfish Caviar Herring Perch Salmon Sardines Tuna Goat Milk Lamb Pork Soy Milk Turkey Breast Veal Yogurt Turkey Leg Lowfat Yogurt Roast Duck Hamburger Beef Sausage Ground Turkey Ground Chicken	Adzuki Beans Black Eye Peas Edamame Lima Beans Mung Beans Soy Beans Split Peas
1.3 to 1.7 mg for adults - 2 mg for women who are pregnant or lactating. Children need between 0.6 to 1.3 mg B6 per day.	B6 plays a role in the creation of antibodies in the immune system. It helps maintain normal nerve function and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more need there is for vitamin B6. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions.	Avocado Banana Breadfruit Cherimoya Dates Gooseberries Grapes Guava Lychee Mango Passion Fruit Pineapple Pomegranate Watermelon	Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Celeriac Corn French Beans Green Pepper Kale Lima Beans Okra Peas Potatoes Spirulina Spaghetti Squash Squash - winter Sweet Potato Taro	Chestnuts Filberts/Hazelnuts Pistachios Pumpkin Seeds Rice Brown Rye Sunflower Seeds Walnuts Wheat - Durum Wheat - Hard Red Wheat - Hard White	Chicken Breast Chicken (dark meat) Catfish Cod Herring Pollock Salmon Sardines Tuna Pork Soy Beans Soy Milk Turkey Breast Turkey Bacon Veal Turkey Leg Roast Duck Hamburger Beef Sausage Ground Turkey Ground Chicken	Black Eye Peas Edamame Garbanzo Beans Kidney Beans Lima Beans Navy Beans Pinto Beans Soy Beans White Beans
At least 400 mcgs for most adults - pregnant women 600 mcgs and breastfeeding women should get at least 500 mcgs. Children need between 150 to 300 mcg per day.	Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy.	Avocado Blackberries Boysenberries Breadfruit Cherimoya Dates Guava Loganberries Lychee Mango Orange Papaya Passionfruit Pineapple Pomegranate Raspberries Strawberries	Amaranth Leaves Artichoke Asparagus Beetroot Bok Choy Broccoli Brussels Sprouts Chinese Broccoli Chinese Cabbage French Beans Lima Beans Okra Parsnip Peas Potatoes Spinach Spirulina Squash - summer Squash - winter	Buckwheat Chestnuts Filberts/Hazelnuts Oats Peanuts Quinoa Rye Sunflower Seeds Wheat - Durum Wheat - Hard Red Wheat - Hard White	Cheddar Cheese Eggs Salmon Lamb Soy Beans Soy Milk Lowfat Yogurt Beef Jerky	Most legumes are good sources of Folate but these are very good sources: Black Eye Peas Edamame Soy Beans
2.4 mcg for adults and 2.6 - 2.8 mcg for women who are pregnant or lactating. Children need 0.9 - 2.4 mcg per day.	Like the other B vitamins, vitamin B12 is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system. Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food.	None	None	No nuts contain a significant amount of vitamin B12.	Beef Cheddar Cheese Cottage Cheese Cows Milk Eggs Catfish Caviar Cod Herring Perch Pollock Salmon Sardines Tuna Lamb Pork Veal Yogurt Lowfat Yogurt Hamburger Beef Sausage Hot Dog (Beef) Ground Chicken	Legumes do not contain a significant amount of vitamin B12.
60 mg for adults - 70 mg for women who are pregnant and 95 for those lactating. Children need between 45 and 50 mg	Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an effective antiviral agent.	Black Currants Breadfruit Grapefruit Guava Kiwi Lychee Mango Mulberries Orange Papaya Passionfruit Pineapple Strawberries	Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Green Pepper Kale Swiss Chard	Other than Chestnuts, most nuts do not contain a significant amount of vitamin C.	Cod Perch Goat Milk Soy Beans Lowfat Yogurt	Other than Edamame, most legumes do not contain a significant amount of vitamin C.
5 mcg (200 iu) for most adults. Between 50 - 70 yrs 10 mcg (400 iu), and after 70 15 mcg (600 iu). Children need about 5 mcg (200 iu)/day.	Vitamin D is known as the "sunshine vitamin" since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of good sunshine three times weekly is adequate to produce the body's requirement of vitamin D. This means that we don't need to obtain vitamin D from our diet unless we get very little sunlight – usually not a problem for children. Vitamin D is vital to the human body as it promotes absorption of calcium and magnesium, which are essential for the normal development of healthy teeth and bones. It also helps maintain adequate levels of calcium and phosphorus in the blood.	None	Mushrooms	No nuts contain a significant amount of vitamin D.	Beef Cheddar Cheese Cream Cheese Chicken Breast Cows Milk Whipping Cream Eggs Anchovies Caviar Cod Herring Sardines Goat Cheese Turkey Bacon Yogurt Sour Cream Hot Dog (Turkey) Hamburger Bacon Pork Sausage Beef Sausage Hot Dog (Beef) Ground Turkey	Legumes do not contain a significant amount of vitamin D.
30 IU for most adults. Children need between 6-11 mg/day. (1 IU is equal to approximately .75 mg) Note: some researchers and medical experts believe that with all of the positive studies using higher doses of vitamin E, this daily recommended intake is not high enough.	Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue.	Avocado Blackberries Black Currants Blueberries Boysenberries Breadfruit Cranberries Guava Kiwi Loganberries Mango Mulberries Nectarine Papaya Peach Pomegranate Raspberries	Butternut Squash Parsnip Potatoes Pumpkin Spirulina Swiss Chard Taro	Almonds Filberts/Hazelnuts Pine Nuts/Pignolias Sunflower Seeds	Eggs Herring Sardines Turkey Bacon	Edamame Pinto Beans
70-80 micrograms/day for adult males, 60-65 micrograms per day for adult females. Children need about half the amount, depending on age.	Vitamin K is fat soluble and plays a critical role in blood clotting. It regulates blood calcium levels and activates at least 3 proteins involved in bone health.	Avocado Blackberries Blueberries Boysenberries Chinese Pear Cranberries Grapes Kiwi Loganberries Mango Mulberries Pear Plum Pomegranate Raspberries Tomatoes	Alfalfa, sprouted Artichoke Asparagus Bok Choy Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Chinese Broccoli Cucumber Kale Leeks Okra Peas Rapini Spinach Spirulina Squash - winter Swiss Chard	Cashews Chestnuts Filberts/Hazelnuts Pine Nuts/Pignolias Pistachios Rye	Beef Cheddar Cheese Eggs Anchovies Lamb Soy Milk Turkey Bacon Turkey Leg Roast Duck	Edamame Kidney Beans Split Peas

Source: http://www.health-alternatives.com