Nutrients...

Magnesium
What it's good for: Enzyme activation, nerve and muscle function, and bone growth. Where you get it: Nuts, meats, leafy vegetables, whole grains, beans and legumes.
Tidbit: Magnesium supplements may help ward off migraine headaches. DRI: Between 280 to 300 mg for women, 350 to 400 mg for men.

Milk Thistle Seeds
Milk Thistle Seeds contain silymarin which is one of the most potent liver-protecting and regenerative substances known. Silymarin is a powerful antioxidant for the liver. It helps the liver to rebuild itself. It may have a mild laxative effect on some people but this will, in most cases, cease within two or three days. Other than that, Milk Thistle Seeds are virtually devoid of any side effects. Medical use of Milk Thistle to treat liver and gallbladder disease can be traced back more than 2,000 years.

Molybdenum
What it's good for: As a component of three different enzymes, it's involved in the metabolism of nucleic acids (DNA and RNA) iron and food converts food into energy. Helps breakdown toxic build ups of sulfites in the body. May help prevent cavities.
Where you get it: Milk, lima beans, spinach, breads, liver and cereals.
DRI or RDA: None.

Niacin
Niacin is involved in the metabolism of carbohydrates, protein and fat and energy conversion from foods. Niacin is needed in the forming of red blood cells and some hormones, as well as in the metabolism of some drugs. Niacin also supports normal central nervous system function and is important to the health of the skin and helps maintain normal digestive tract function. Niacin can produce a niacin flush. This is a redness, warmth, and itching to the skin. This typically happens when the dosage is 50 mg or higher. The flush is the result of a compound called vasodilation. While some find this feeling uncomfortable, it is harmless. Niacin is very effective at lowering LDL cholesterol while raising HDL cholesterol, both of which support normal cholesterol levels.

Octacosanol
Is the active ingredient in wheat germ oil. it is used to increase endurance, stamina and vigor.

Extra Virgin Olive Oil
Extra virgin olive oil is a cold pressed oil, with no heat or chemicals used in its extraction. It has an acidity level of less than 1 percent. Extra virgin olive oil contains vitamins A and E and other antioxidants. It has no cholesterol. It is a monounsaturate and it reduces the LDL (the low density lipoproteins - the bad cholesterol) and increases the HDL (high density lipoproteins - the good cholesterol).
Extra virgin olive oil contains 120 calories and 14 grams of fat per tablespoon and has no cholesterol.

Omega-3
Omega3 fat fights heart disease, blindness, depression and more. Experts urge us to eat more fish for its omega 3 fats, but now dairy cows are given omega 3 to enrich their milk with this beneficial nutrient. The result of this endeavor is a product Canadian farmer created called Omega Smart cheese. The taste and texture is similar to Cheddar. It is a bit expensive; 5.50 to 8.00 dollars for eight ounces.

Omega-3 Fatty Acids
Omega-3 fatty acids are found in cold water fish and reduce the risk of heart disease by checking the tendency of blood to clot, discouraging the buildup of plaque in blood vessels and lowering the level of blood-thickening lipids called triglycerides. They also ease the pain for some sufferers of rheumatoid arthritis and may impede the development of breast tumors

Omega-3 and Omega-6 (Essential Fatty Acids)
What they're good for: Make cell membranes, hormones, and prostaglandins.
Where you get them: Vegetable oils such as canola, flaxseed, walnut, corn, soybean, and safflower oils, fish, and fish oil supplements.
Note: Flaxseed oil is a great source of omega-3s, but not for cooking because heat destroys them.
DRI or RDA: None.

PABA (Para Amino Benzoic Acid)
Aids healthy bacteria in producing folic acid; aids in the formation of red blood cells; contains sun screening properties; aids in the assimilation of Pantothenic acid; returns hair to its natural color.
Deficiency Symptoms: May cause extreme fatigue, eczema, irritability, depressions, nervousness, constipation, headaches, digestive disorders, hair turning prematurely gray.

Pantothenic Acid (Vitamin B-5)
Pantothenic acid is central in the metabolism of food. Pantothenic acid, also known as vitamin B-5 is required for the conversion of carbohydrates, fats, and protein into usable energy for the body. It is necessary to red blood cells, steroid metabolism, and is vital in the usage of fatty acids, cholesterol, and other biological compounds.
Pantothenic acid is often referred to as an anti-stress vitamin due to its essential role in the formation of various adrenal hormones. These hormones allow you to adapt to and respond effectively to various types of stress. Pantothenic acid is important to the nervous system as well as contributing to the production of important neurotransmitters in the brain. Pantothenic acid also supports the functioning of the gastrointestinal tract and maintains a healthy immune system, including stimulation of antibody production.

Periwinkle - The Brain Food Herb
Periwinkle is a European plant that was used by healers to remedy nervous disorders, hysteria, epileptic fits and nightmares. Now we know that a compound in the plant, vinpocetine, may be the brain's best friend. Studies reveal that after you take vinpocetine, it makes a beeline for the brain. Used occasionally it is thought to deliver more blood to the brain, thereby increasing brainpower. Used regularly, it may prevent senility and dementia by preventing free-radical damage to the blood vessels that serve the brain. Though vinpocetine is currently used to treat senile dementia and Alzheimer's disease, this use has not been studied and its safety and efficacy have not been reported. Available at health food stores. Use according to manufacturers' instructions. If you take blood-thinning medications, check with your doctor before taking vinpocetine.

Phosphorus
What it's good for: Helps form bones and teeth, builds muscle and is involved in almost all metabolic actions in the body.
Where you get it: Milk, meat, poultry, fish, eggs, whole grains, seeds and nuts.
DRI or RDA: 800 mg to 1,200 mg for adults.

Phytochemicals
Phytochemical is a general term that refers to the chemicals that are found in or produced by plants, Generally the term is used to refer to plant chemicals that researchers believe have health benefits like preventing cancer. It comes from the Greek word for plant: phyto. Broccoli, cabbage, kale, Brussels sprouts and other cruciferous vegetables contain phytochemicals that may reduce the risk of breast and colon cancer.

Phytonutrients
Phytonutrients are a natural substance found in foods of plant origin, which play a potentially beneficial role in the prevention and treatment of disease. Also known as phytochemicals.

Potassium
What it's good for: Helps keep blood pressure down and aids muscle contractions, aids healthy electrical activity in the heart and rapid transmission of nerve impulses throughout the body. Where you get it: Dried fruits, bananas, potatoes, most raw vegetables, citrus fruits, molasses, and sunflower seeds.

Prickly Pear: The Workout Herb
Locked inside the prickly pear cactus may be the best friend your workout ever had. A French research scientist has established that professional athletes can work out longer and harder while using prickly pear extract. Prickly pear appears to accelerate the production of the body's natural restorative compounds. Prickly pear has traditionally been used to promote healing - specifically, as a treatment for inflammatory skin diseases, eye inflammation, intestinal tract inflammation, urinary tract inflammation, burns and joint or muscle inflammation. Now, science has validated these uses. Prickly pear is nontoxic and has no known safety problems, even when used in large quantities. Be sure to follow the manufacturer's instructions on the packaging for the correct dose information and when to take it. Prepair is the most widely used prickly pear extract. Find it by calling (800) 720-2970. You can also enjoy your prickly pear in the form of Prickly Pear Cactus Jelly.

Protein
What it's good for: Keeps the body running, made from different combinations of amino acids. Where you get it: Meat, eggs, dairy products, beans, whole grains, and vegetables.

Pycnogenol
Pycnogenol is the trade name of a commercial mixture of bioflavonoids (catechins, phenolic acid, proan, thocyanidins) that exhibits antioxidative activity, according to researchers doing animal studies at the University of Arizona.

Resveratrol
What it's good for: Inhibits tumor formation and breaks down "bad," LDL cholesterol; lowers risk of atherosclerosis.
Where you get it: Found in grapes (particularly red) and wine, as well as peanuts, cranberries and mulberries.

Retinol
Retinol, the kind of vitamin A found in supplements and animal foods such as milk and liver, may weaken bones. The findings are based on two separate studies and are consistent with each other. The beta-carotene found in fruits and vegetables, which your body converts to vitamin A, was not linked to weakening of the bones and/or hip fractures. Multivitamins and breakfast cereals were two of the largest sources of retinol, or vitamin A, though many brands get some of their vitamin A from beta-carotene.

Rhodiola: Siberia's Golden Herb
Rhodiola, aka golden root, is one of Siberia's most esteemed herbs. Rhodiola is an adaptogenic herb, meaning it increases the body's resistance to stress. It may combat heart disease and depression and it has promise as an anti-cancer agent.

Roboflavin (Vitamin B-2)
Riboflavin's key functions involve oxidation-reduction reactions by the use of two coenzymes. What these coenzymes do is make energy through the metabolism of carbohydrates and fats.
Riboflavin also plays an essential role in the body's antioxidant system. It aids in the protection of free-radical damage. It is also required in the activation of vitamin B6.
Riboflavin is vital for normal reproduction, growth, repair and development of the skin, eyes, connective tissue, mucous membranes and immune and nervous systems. Riboflavin is in the production of and regulation of certain hormones, aiding in emotional health and well being.
Researchers found that this power vitamin can help reduce the frequency and severity of recurrent migraines, which affect up to 18 million Americans yearly. In every day life, Riboflavin helps us draw energy from the food we eat and keeps hair and skin in good condition, but alcohol and birth-control hormones can sap the body's reserves, making us vulnerable to fatigue, plus nerve and skin problems like cancer sores and chapped lips. To use riboflavin for general health needs, look for a brand that contains 25 to 50mg.