WORLD AT THE TOP 10

Top 10 most violent cities

10. 
    
10. 10.Belém, Brazil, 1,639 homicides, 2,100,319 inhabitants: 78.04/100,000
9. 
   
9. 9.Durango, Mexico, 474 homicides, 593,389 inhabitants: 79.88/100,000
8. 
   
8. 8.Chihuahua, Mexico, 690 homicides, 831,693 inhabitants: 82.96/100,000
7. 
   
7. 7.Torreón, Mexico, 990 homicides, 1,128,152 inhabitants: 87.75/100,000
6. 
   
6. 6.Caracas, Venezuela, 3,164 homicides, 3,205,463 inhabitants: 98.71/100,000
5. 
   
5. 5.Distrito Central , Honduras, 1,123 homicides, 1,126,534 inhabitants: 99.69/100,000
4. 
   
4. 4.Acapulco, Mexico, 1,029 homicides, 804,412 inhabitants: 127.92/100,000
3. 
   
3. 3.Maceió, Brazil, 1,564 homicides, 1,156,278 inhabitants: 135.26/100,000
2. 
   
2. 2.Juárez, Mexico, 1,974 homicides, 1,335,890 inhabitants: 147.77/100,000
1. 
   
1. 1.San Pedro Sula, Honduras, 1,143 homicides, 719,447 inhabitants:158.87/100,000

Top 10 oldest permanently inhabitated cities

10. 
    
10. 10.Luxor – 3,200 BC

9. 9.Plovidiv – 3,000 – 4,000 BC
8. 
   
8. 8.Delhi – 3,500 BC
7. 
   
7. 7.Gaziantep – 3,650 BC
6. 
   
6. 6.Sidon – 4,000 BC
5. 
   
5. 5.Athens – 4,000 – 5,000 BC
4. 
   
4. 4.Argos – 5,000 BC
3. 
   
3. 3.Aleppo – 5,000 BC
2. 
   
2. 2.Biblos – 5,000 BC
1. 
   
1. 1.Damascus – 9,000 BC

Top 10 religions of the world

10. 10.Spiritism – 15 million
9. 
   
9. 9.Juche (Korean) – 19 million
8. 
   
8. 8.Sikhism – 23 million
7. 
   
7. 7.African Traditional & Diasporic – 100 million
6. 
   
6. 6.Primal indigenous religions – 300 million (app)
5. 
   
5. 5.Buddhism – 376 million
4. 
   
4. 4.Confucianism – 394 million
3. 
   
3. 3.Hinduism – 900 million
2. 
   
2. 2.Islam 1.5 billion –
1. 
   
1. 1.Christianity – 2.1 billion

Top 10 most visited tourist attractions in the world

10. 
    
10. 10.Grand Bazaar, Istanbul: 15 million visitors
9. 
   
9. 9.Disneyland, Anaheim, CA: 16 million visitors
8. 
   
8. 8.Disney World’s Magic Kingdom, Orlando: 17 million visitors
7. 
   
7. 7.Faneuil Hall Marketplace, Boston: 18 million visitors
6. 
   
6. 6.NYC’s Grand Central Terminal: 21.6 million visitors
5. 
   
5. 5.Niagara Falls: 22.5 million visitors
4. 
   
4. 4.Las Vegas Strip: 29.5 million visitors
3. 
   
3. 3.Washington, D.C.’s Union Station: 37 million visitors
2. 
   
2. 2.Central Park in NYC: 38 million visitors
1. 
   
1. 1.Times Square: 39.2 million visitors

Top 10 countries by prison population per capita

10. 
    
10. 10.Virgin Islands (UK) – 439
9. 
   
9. 9.Anguila (UK) – 480
8. 
   
8. 8.Cuba – 510
7. 
   
7. 7.Russia – 511
6. 
   
6. 6.Georgia – 524
5. 
   
5. 5.Rwanda – 527
4. 
   
4. 4.Seychelles – 535
3. 
   
3. 3.Virgin Islands (USA) – 539
2. 
   
2. 2.St. Kitts & Nevis – 649
1. 
   
1. 1.United States – 730

Top 10 most visited museums

10. 
    
10. 10.Musée d’Orsay, Paris – 2,985,510 visitors
9. 
   
9. 9.National Museum of Korea, Seoul – 3,067,909 visitors
8. 
   
8. 8.Centre Pompidou, Paris – 3,130,000 visitors
7. 
   
7. 7.Museum of Modern Art, New York – 3,131,238 visitors
6. 
   
6. 6.National Gallery of Art Washington – 4,775,114 visitors
5. 
   
5. 5.National Gallery, London – 4,954,914 visitors
4. 
   
4. 4.Tate Modern, London – 5,061,172 visitors
3. 
   
3. 3.Metropolitan Museum of Art, New York – 5,216,988 visitors
2. 
   
2. 2.British Museum, London – 5,842,138 visitors
1. 
   
1. 1.Louvre, Paris – 8,500,000 visitors

Top 10 happiest countries in the world

10. 
    
10. 10.Guatamala – 56,9
9. 
   
9. 9.Venezuela – 56,9
8. 
   
8. 8.Nicaragua – 57,1
7. 
   
7. 7.Panama – 57,8
6. 
   
6. 6.Jamaica – 58,5
5. 
   
5. 5.El Salvador – 58,9
4. 
   
4. 4.Belize – 59,3
3. 
   
3. 3.Colombia – 59,8
2. 
   
2. 2.Vietnam – 60,4
1. 
   
1. 1.Costa Rica – 64,0

Top 10 least densely populated countries

10. 
    
10. 10.Botswana: 3.66 (2.127.825 / 581.730 sq km)
9. 
   
9. 9.Canada: 3.46 (34.568.211 / 9.984.670 sq km)
8. 
   
8. 8.Suriname: 3.46 (566.846 / 163.820 sq km)
7. 
   
7. 7.Guyana (British): 3.44 (739.903 / 214.969 sq km)
6. 
   
6. 6.Libya: 3.41 (6.002.347 / 1.759.540 sq km)
5. 
   
5. 5.Mauritania: 3.34 (3.437.610 / 1.030.700 sq km)
4. 
   
4. 4.Iceland: 3.06 (315.281 / 103.000 sq km)
3. 
   
3. 3.Australia: 2.88 (22.262.501 / 7.741.220 sq km)
2. 
   
2. 2.Namibia: 2.64 (2.182.852 / 824.292 sq km)
1. 
   
1. 1.Mongolia: 2.06 (3.226.516 / 1.564.116 sq km)

Top 10 countries by annual working hours

10. 
    
10. 10.Turkey – 1.877 hours per year
9. 
   
9. 9.Israel – 1.890 hours per year

8. 8.Estonia – 1.924 hours per year
7. 
   
7. 7.Poland – 1.937 hours per year
6. 
   
6. 6.Hungary – 1.980 hours per year
5. 
   
5. 5.Russia – 1.981 hours per year
4. 
   
4. 4.Greece – 2.032 hours per year
3. 
   
3. 3.Chile – 2.047 hours per year
2. 
   
2. 2.South Korea – 2.090 hours per year
1. 
   
1. 1.Mexico – 2.250 hours per year

FOR MORE HITLIST ON TOP 10 SEE WWW.SERIOUSRANKINGS.COM

5 Most Facebook Addicted Countries In The World

#1 Egypt

In Egypt every user makes an average of 380 Facebook posts per month which accounts to over 12 posts per day, per page. What is astonishing is that Egypt has a literacy rate of 72% and only one quarter of that has access to the internet which means that approximately 11.7 million Egyptians are on Facebook which is less than the U.S. user base.

Facebook has played an integral role in the country’s political affairs. During the uprising of which led to the ousting of longtime President Hosni Mubarak in 2011, Wael Ghonim made a facebook page dedicated to Khaled Mohamed Said, who was brutally killed. Kahled Mohamed’s picture went viral on the social network after which Ghonim went ahead and spread awareness by making a Facebook page by the name “Kullena Khaled Said” — “We Are All Khaled Said.” The Facebook page went on to gather over 250,000 followers in three months.

An Egyptian man last year apparently named his newborn baby girl “Facebook,” with that Egypt is the world’s most Facebook addicted country.

#2 Russia

Russia is probably one of the few countries where Facebook is not the leading social network. VK.com, a Russian clone of Facebook has the chunk of the online social activity in the country. Facebook had previously sued a German site which was much like Russia’s VK.com but it did not interfere with the Russian local social media site, the question begs to be asked, why?

The country which is famous for its vodka is undisputedly one of the internet giants of the world. Digital Sky Technologies of Russia a stakeholder of Facebook which invested $200 million in the social network, at a time when the company desperately needed it, is also a major player of the local social media platform VK.com. Facebook decided that it is better to invest in other markets in Russia rather than ruffling up the investor’s hair.

Even with all the political unrest, Russia is fourth in the list. On average every Russian Facebook user makes 111 posts to Facebook per month, or 3.6 posts per day per site

#3 Colombia

The country which sadly is almost largely associated with poverty, narcotics trafficking, terrorism and other criminal elements in media and movies, comes third in the list.

Shakira the “waka waka” singer hails from this country. Her page on Facebook is the most popular one with over 55 million followers. This country lies at the crossroads of Latin America and the border American continent. Colombia is clearly bitten by the Facebook bug as over 80% of its online population is on the social networking site.

With international stars like Shakira, Juan Pablo Montoya (popularly known as Montoya in the F1 circuits) and Nobel Prize winner Gabriel García Márquez, the Columbians can post statuses while doing the salsa. The country generates an average of 109 posts per page per month, so there is a lot going on there other than the illegal coke deals.

#4 Italy

The birthplace of Leonardo da Vinci, Dante, pizza, and Gucci, Prada, Versace, Valentino, Armani, Dolce & Gabbana, Missoni, Fendi, Moschino, Max Mara, the world has got a lot to thank this country. Without Italy the world would be a very different place but the physical world is not the only place where Italy has had a great impact. Italy comes second in this list because it has second largest active user base for Facebook in the world.

There are endless things that Italians have to talk about: status updates about Mario Balotelli’s move to AC Milan, a wall to wall chat about what’s new in the fashion world or a gossip about the rumors of the new Ferrari design. The AC Milan fan page has 13,698,101folowers taking about the happenings of the football club every day.

In Italy, each Facebook user makes on average 107 posts per month. Italy also has the 11th highest number of Facebook users in the world with a total of 22.7 million.

#5 Brazil

Brazil is the country of fun, football and festival. With Rio de Janerio, this country is dancing at the top of the list but fifth in the countdown.

Currently, there are 65,657,800 Facebook users in Brazil, which makes it #2 in the ranking of all Facebook statistics by Country. This means that 82.85% of Brazil’s online population is on Facebook posting updates and clogging their friend’s news feed. In South America’s most influential country, Facebook has experienced rapid growth with 15 million new members in the last half a year, becoming the most-visited site in the country, ahead of Google.

In Brazil, every user makes an average of 103 posts per month.

14 Most Dangerous Websites In The World

It was not the same way around here, a couple of years back. People were not much bothered about Malware. The only ways for computers to contract the virus was through floppy disks, sharing executable files, and then e-mail attachment. But today the malware have become very part of internet which in turn is very part of our daily life. But then today’s malware are more malice packed than they ever been, thanks to host of our personal, professional and financial information being stored in cloud and on devices.    

F-Secure, an anti-virus, cloud content and computer security company has come up with the list of top websites that are hosting malware, which shockingly contains popular sites like Google and Dropbox— read on to know about them.

So be careful when you visit these sites, since your computer may not come out in good health, after your visit.

#14 Ucoz.com

Description: Site hosting
Global rank in malware hosting: 14

uCoz is a free web hosting with a built-in content management system. The modules of the uCoz CMS can be used together to build a fully featured website, or separately, for example as an online shopping platform, blog, webforum etc. As of July 10, 2012, there are more than one million websites created in the uCoz system.  uCoz is among the top sites for Russian-speaking users according to Alexa Internet.

#13 Sapo.pt

Description: Site hosting
Global rank in malware hosting: 13

#12 Amazonaws.com

Description: General hosting, web services, various other services
Global rank in malware hosting: 12

The site provides you with direct access to Amazon.com's technology platform and product data. Web services are self-contained functions that can be published and invoked across the web using XML-based protocols. Using Amazon's Web Services, you can build dynamic, highly-effective web sites and web applications. The site is subsidiary of Amazon.com. It enable you to run virtually everything in the cloud: from enterprise applications and big data projects to social games and mobile apps, offered over the Internet by Amazon.com.

#11 Blogspot.de

Description: Blog hosting
Global rank in malware hosting: 11

It’s a German blogging site.

#10 4shared.com

Description: File hosting
Global rank in malware hosting: 10

4shared.com offers online file sharing and storage - 15 GB free web space with easy registration. The site shows File upload progressor, and it offers multiple file transfer, fast download.

#9 Sendspace.com

Description: File hosting
Global rank in malware hosting: 9

You can simply drag and drop files from your desktop straight into the upload page and click the upload button when ready.  Additionally, the upload form allows selection of multiple files in one go, instead of having to add them one at a time. File size limit is 500MB for Lite/Max and 10GB for Pro! You can Login with Facebook, Google, Twitter, Yahoo.

#8 Comcast.net

Description: Site hosting, various services
Global rank in malware hosting: 8

Comcast.net offers to watch TV online, check email, pay bill and upgrade Comcast subscription news, check scores, post-game recaps, player stats, and videos, for professional and college baseball, football, basketball, hockey motor and many more.

#7 Google.com

Description: Document hosting, file hosting, search engine, various services
Global rank in malware hosting: 7

Google.com provides Internet-related products and services, including internet search, cloud computing, software and advertising technologies. Rapid growth of Google since its incorporation has triggered a chain of products, acquisitions, and partnerships beyond the company's core web search engine. The company offers online productivity software including email, an office suite, and social networking.

#6 Fc2.com

Description: Blog hosting, file hosting, various services
Global rank in malware hosting: 6

Fc2.com hosts web service and freeRental server , domain , blog , chat , web analytics , bulletin board , diary , access counter , SNS , such as Japanese web services provide a variety of free and pay-in a variety of languages ​​to start

#5 Hotfile.com

Description: File hosting
Global rank in malware hosting: 5

Hotfile is a one-click file hosting website that was founded by Hotfile Corp. It allows users to upload and download files with any web browser. Non-registered users are allowed to upload up to 400 MB at once. After a successful file upload, the user is given a unique URL which allows others to download the file. Non-registered users have to wait 15 seconds in the download queue and might need to enter a CAPTCHA and have to wait 30 minutes to download another file after a previous download session ends. Hotfile does not provide a search engine or browser.

#4 Dropbox.com

Description: File hosting
Global rank in malware hosting: 4

Dropbox is a file hosting service operated by Dropbox, Inc., that offers cloud storage, file synchronization, and client software. It allows users to create a special folder on each of their computers, which Dropbox then synchronizes so that it appears to be the same folder (with the same contents) regardless of which computer is used to view it. Files placed in this folder also are accessible through a website and mobile phone applications.

#3 Cloudfront.net

Description: Content hosting and delivery, various services
Global rank in malware hosting: 3

Amazon CloudFront is a content delivery network (CDN) offered by Amazon Web Services. CloudFront operates on a pay-as-you-go basis.

It integrates with other Amazon Web Services to give developers and businesses an easy way to distribute content to end users with low latency, high data transfer speeds, and no commitments.

#2 Letitbit.net

Description: File hosting
Global rank in malware hosting: 2

Letitbit.net is a Russian file hosting service that offers both free and commercial services. It has a three-month global Alexa traffic rank of 452. About 34 percent of visits to this site consist of only one pageview.

Alexa Traffic Rank: Global Rank: 452, Rank in Russia: 97, Sites Linking In 44,247.

#1 Mail. Ru

Description: Blog hosting, file hosting, various services
Global rank in malware hosting: 1

Mail.ru is the largest free e-mail service of the Runet. The Mail.ru business expanded rapidly to reach the No. 1 market position in Russia by 2000.

7 Tricks to Become a Millionaire

Whenever you close your eyes, do you dream about money? If you desperately want to become rich and own asset exceeding 1 million, then don't go anywhere else, here we have mentioned the 7 routes most people take to earn millions. Well, money is not something so hard to earn, you just have to use your brain, skill, talents and in least cases your luck to achieve large wealth. Let's have a look at the 7 best known ways of becoming a millionaire as reported by Unmaskingthemillionaires.com

Route #1: Owning a Business

Those who work hard and take bigger risk of starting and managing a business of their own, at the end of the day they are bound to get rewarded with attractive profits. Even if you start a business on a small scale with less investment, after some years of successful operation you can easily gather enough money to expand your business and earn larger profit. This is known to be one of the best ways of moving up to the ladder of wealth, and is often used by people with entrepreneur skills.

Route #2: Becoming a Senior Company Executive

The second route to earn millions is to work in senior levels of large business enterprises. Those who become a senior executive of a large corporation are not only paid better salary along with additional allowances but in some cases are also given a share in the profits of the company. Just like an icing on a cake, they are also offered bonuses and stock options. If you want to make to the top positions, what you require is a good educational degree, hard work and extraordinary managerial skills. After you have fulfilled all these criteria, then just wait for your turn of promotion.

Route #3: Being a Top Notch Professional

Nowadays, even professionals earn pretty well. For instance top notch Doctors, Lawyers, Engineers, Architects, Chartered Accountants and a host of other professionals charge heavy fees for their services rendered to their clients or customers. This route of gaining wealth is useful for people who hold a professional degree, have in-depth knowledge about their particular field of profession and have the potential to establish themselves as a top expert in their niche. You must know that, the top expert in any field earn 10 to 20 times higher than the average professionals.

Route #4: Being an Accomplished Sales or Marketing Person

If you promise to be a good sales person or a marketing consultant, this fourth route of wealth hoarding is all yours. You would be surprised to know that 5 percent of self made millionaires have used this route. It's even more surprising to note that most of them have never gone to college or hold a good degree. In this field, most sales people earn a commission on the sales that they generate. Hence, if you generate 10 million in a year and get paid at 5 percent, then the day won't be far enough when you will super rich. It is even very easy to this field, as not many companies will turn down your offer for selling their product on commission.

Route #5: Inheriting

Is your mom and dad super rich, and then there can be a chance of their legacy getting passed to you. Well, inheritance is a good means of earning wealth and asset without any hard work. But here one cannot completely rely on their luck for inheriting a family property, as in some cases parents donate most of their wealth to charity. Also remember, that inheriting has a major drawback, here you have no control on when and how much you will inherit. So don't waste your time sitting with of hope of getting rich on your daddy's wealth, just earn something of your own.

Route #6: Becoming a Top Movie or Sports Star

Since childhood, how many times have you desired to become like your favorite actor or a sports star? Innumerous times undoubtedly. Well getting inspired by these top movie or sports star can work to your advantage. If you can learn from them how to excel in this field and raise your bar (charges) in the market, it would be really great. Since you know this is a field of glamour and publicity, you must not get carried away by these glittering things and forget about your performance and your loving family.

Route #7: Winning the Lottery

Warning, enter this route at your own risk. Silicon India does not recommend its reader to experiment their luck and money in this field, as it does not provides you assured return, neither do it guarantees the refund of amount lost over lottery tickets. We have mentioned it here only because the maximum middle class people believe it to be one of the easiest ways to become a millionaire. However, you must not forget, it's a kind of gambling and can also hurt you emotionally and financially each time you lose a bet.

World's 10 Undefeated Cricket Records Ever

Tendulkar’s International Runs and Hundreds
After creating many batting records, Sachin adds another one to the list. He has made 51 hundreds in 196 Test matches with a total of 15,476 runs. In ODIs, the little master has made 49 hundreds in 463 matches with a total score of 18,426. Each of these records is yet to be topped.

The Biggest Win
In an Ayub Trophy game in 1964, Pakistan Railways chose to bat against Dera Ismail Khan, stacking up 910 runs for 6 wickets. The score was so intimidating that Dera Ismail team was bowled out for 32 in the first innings. In the second inning the team crumpled at just 27. The innings was won by Pakistan Railways by an innings and 851 runs. It is still the biggest undefeated score in First Class cricket.

Most Wickets in a Match
In the 1956, Manchester Test against Australia, Jim Laker, England’s off-break bowler took 19 wickets, the only bowler ever to touch this number. He took 9 for 37 in the first inning and 10 for 53 in the second, no blower has ever come close to beating this score. There have been plenty of 17 wickets in First Class cricket but not even an 18. In the1956 series Laker was the highest wicket-taker with 46 scalps. This incredible feat does suggests that the record will remain with Laker, like it has until now.

Muralitharan’s International Wickets
The Sri Lanka off-spinner Muttiah Muralitharan has set a world record of 800 Test wickets and 534 ODI wickets in his long career. Muralitharan’s achievement in Test cricket has set new benchmark in International cricket. When Muralitharan started playing Test cricket, the set record for highest wickets taken was sheer 431. With his fierce adherence to the game and efficiency to take wickets, he raised the bar, setting the records to an overreaching height where it can never possibly be touched

The Biggest Score
In 1926, in the Sheffield Shield game at the Melbourne Cricket Ground, Victoria scored 1107 runs in their first innings against New South Wale. Victoria broke their prior score record of 1059, set four seasons earlier against Tasmania at the same ground. The team that came closest to the score is Sri Lanka in the Colombo Test series of 1997, when Sri Lanka wasted India for three days, scoring a triumphant score of 952 for 6 wickets.

40,000 Runs and 4000 Wickets
The right-hand batsmen and left-arm spinner from England, Wilfred Rhodes in his impressive cricketing career that lasted for over three decades set records which still remain unattained, by any of the star players the game has produced. Rhodes procured a total score of 39,969 runs and 4204 wickets in his long career. In the First Class cricket matches he is on the number one spot with the most wickets taken in a career category followed by Tich Freeman on the second spot.

974 Runs in a Test Series
The 974 runs scored by Australia’s right hand batsmen, Don Bradman on the Australian tour of 1928-29 is considered as the most runs scores in series ever. Though Don broke all the records set back then but even today, the record stands undefeated. His scored was built with an average of 139.14. The closest anyone got to breaking the record set by Bradman was in 1976 when Vivian Richards scored the colossal 829 runs against England.

Most Runs in an Innings
At the age of 13, Arthur Edward Jeune Collins made 628 runs in an innings in a school game for Clarke’s House against North Town House in 1899, which turned him into a British celebrity. The game was played in Bristol. Collin was overtly lucky, his catches were dropped on 80, 100, 140, 556 and 612. His team was finally bowled out for 836 runs. Collins record drew a large crowd and also brought him media attention, however he never played First Class cricket. He met an early end at 29, when he got killed in France during the First World War.

300 Wickets in a Season
The England and Kent leg-spinner, Tich Freeman, short guy, about 5’2, in his most successful year, 1928, took an unbelievable 304 First Class wickets. The year proved to be the most incredible start of Freeman’s run of form. In the next seven years, his annual wickets tally read, 267, 275, 276, 253, 298, 205 and 212. Many of the cricketers would consider themselves fortunate to even reach any of these numbers in their full career.

Most Centuries and Runs
Jack Hobbs scored the most prolific runs in the history of the game. In his long First Class career for over 29 years he played 834, made 61,760 runs with 199 hundreds. However he only made one triple hundred and 16 double centuries.

The gentlemen’s game comes with many challenges and rewards. But the most cherished reward for a cricketer would be to set an undefeatable record, only chased by the many and only wished to be attained.

Vitamins and minerals - what do they do?

Vitamin and Mineral Table What foods? How does it help?

Vitamin/Mineral	Found in	RDAa	What it does
Vitamin A (Retinol or Beta-carotene)	Liver, egg yolk, dairy products, margarine. Beta carotene (pro-vitamin A) is found in dark green and deep yellow fruits and vegetables.	5,000 IUb	Keeps eyes healthy; develops bones; protects linings of respiratory, digestive and urinary tracts; maintains healthy skin and hair. Beta carotene fights free radicals (chemicals that damage cells).
Vitamin B1 (Thiamine)	Whole grains, cereals and enriched grain products; also legumes (dried beans, peas, and nuts), organ meats, lean pork and eggs.	1.1 - 1.5 mg	Promotes healthy functioning of the nerves, muscles and heart. Metabolizes carbohydrates.
Vitamin B2 (Riboflavin)	Organ meats, enriched breads and cereals, legumes, almonds, cheese and eggs; also meat, fish and dark green vegetables.	1.3 - 1.7 mg	Metabolizes carbohydrates, fats and proteins, produces hormones; promotes eye and skin health.
Vitamin B3 (Niacin)	Meat, organ meats, whole grains and cereals, and legumes; also eggs, milk, green leafy vegetables and fish.	15 - 19 mg	Metabolizes carbohydrates and fats; helps functioning of digestive system; maintains health skin.
Vitamin B5 (Pantothenic Acid)	Organ meats, yeast, raw vegetables, eggs and dairy products.	None; 4 - 7 mg suggested	Produces hormones and maintains body's immune system.
Vitamin B6 (Pyridoxine)	Whole-grain products, poultry, fish, and nuts; also meat, most fruits and vegetables, eggs and dairy products	1.6 - 2 mg	Metabolizes protein; helps produce hemoglobin; promotes functioning of digestive and nervous systems, and healthy skin.
Vitamin B12 (Cyanocobalamin)	Primarily organ meats; also fish, lean meats, poultry, cheese, and eggs.	2 µg	Builds genetic material of cells and produces blood cells.
Vitamin C (Ascorbic Acid)	Almost exclusively fruits and vegetables (especially citrus fruits, tomatoes, peppers, strawberries, and cantaloupe) although breast milk and organ meats contain small amounts.	100 - 200 mg	An antioxidant, fights and resists infection; heals wounds; promotes growth and maintenance of bones, teeth, gums, ligaments and blood vessels.
Vitamin D (Cholecalciferol)	For most people, sun exposure is the primary source of vitamin D. Food sources include Vitamin D-fortified milk, eggs, fish-liver oils and fatty fish such as herring, mackerel and salmon.	400 IU	Builds strong bones and teeth and maintains the nervous system.
Vitamin E (Tocopherol)	vegetable oils, nuts, wheat germ and whole-wheat products, egg yolks and green leafy vegetables.	Women 8 mg; Men 10 mg	Protects the lungs, nervous system, skeletal muscle and the eye's retina from damage by free radicals; may reduce risk of heart disease by protecting against atherosclerosis.
Vitamin H (Biotin)	Oats, organ meats, yeast and eggs (cooked); also whole-wheat products, dairy products, fish and tomatoes.	None; 30 - 200 µg suggested	Metabolizes proteins and carbohydrates; breaks down fatty acids.
Vitamin K	Dark green leafy vegetables, eggs, cheese, pork and liver.	60 - 80 mg	Promotes normal blood-clotting.
Vitamin M (Folic Acid)	vegetables (especially dark-green ones), organ meats, whole-wheat products, legumes and mushrooms.	180 - 200 µg	Synthesis of protein and genetic materials; may help prevent some cancers, heart disease and stroke; when taken during pregnancy, protects against some birth defects.
Calcium (Ca)	Primarily in milk and dairy products; also dark-green vegetables, legumes, shellfish, fish with edible bones and tofu; also calcium-fortified orange juice.	800 - 1,200 mg	Builds bones and teeth; promotes blood clotting, contraction of muscles and nerve impulses.
Chromium (Cr)	Whole wheat and other whole grains and molasses.	None; 50 - 200 µg suggested	An essential nutrient required for normal sugar and fat metabolism; may also help prevent high cholesterol and atherosclerosis.
Copper (Cu)	Organ meats, shellfish, whole-grain products, legumes and dried fruits.	None; 2 - 3 mg suggested	Builds bones, red blood cells and hemoglobin; metabolizes iron, maintains connective tissue and blood vessels; may play a role in cancer prevention.
Fluoride (F)	Seafood, tea, coffee and soybeans; sodium fluoride is often added to the water supply to prevent tooth decay.	None	Promotes bone and tooth formation; prevents tooth decay.
Iodine (I2)	Saltwater fish, shellfish, sea kelp and iodized salt.	150 µg	Helps produce thyroid hormones; adequate iodine intake during pregnancy is crucial to normal fetal development.
Iron (Fe)	Iron is poorly absorbed from food. The richest sources are red meat and organ meats; other sources include whole-wheat products, shellfish, nuts and dried fruit. Many breads and cereals are enriched with iron. Vitamin C aids absorption of iron and is often added to iron supplements.	Women 15 mg; Men 10 mg	Helps produce hemoglobin and red blood cells; delivers oxygen to muscles and other body tissues; protects against effects of stress
Magnesium (Mg)	Legumes, whole-grain cereals, nuts and dark-green vegetables; also meat, seafood and dairy products.	Women 280 mg; Men 350 mg	Builds bones and teeth; involved in functioning of muscular and nervous systems and hear and circulatory system.
Manganese (Mn)	Tea, green vegetables, legumes, oats and rice.	2 - 5 mg	Involved in reproductive processes, sex hormone formation; essential for normal brain function and bone development.
Molybdenum (Mo)	Dairy products, legumes, whole-grain cereals and organ meats.	75 - 250 mg	Involved in enzyme activities.
Phosphorus (P)	Meat, fish, eggs, legumes and dairy products; also whole wheat, corn and rice.	1 gram	Builds bones and teeth.
Potassium (K)	Potatoes, dried fruits, bananas, legumes, raw vegetables, avocados and mushrooms; also lean meat, milk and fish.	None; 3.5 grams suggested	Helps nerves and muscles function; regulates heart's rhythm; regulates bodily fluids.
Selenium (Se)	Whole-grain cereals, fish and shellfish, meat and dairy products.	Women 55 µg; Men 70 µg	An antioxidant, helps protect cells and tissues from damage by free radicals; may also protect against some cancers.
Sodium (Na)	Naturally in many foods and is added to many prepared foods.	2,400 mg	Maintains body's fluid balance; important for nerve function and muscle contraction; controls heart's rhythm.
Zinc (Zn)	Shellfish (particularly oysters), organ meats and lean red meat, yeast, whole-grain cereals, and legumes.	Women 12 mg; Men 15 mg	Involved in growth, skin health and wound healing, development of the reproductive organs, protein metabolism and energy production.

^aRecommended Dietary Allowances
^bInternational Units