Niacin|(Vitamin B3) - This vitamin helps metabolize food and maintains the health of the skin, the tongue, the digestive tract, and the nervous system.  Large doses can be dangerous causing rashes and liver damage. It has been used as a prescription drug, under medical supervision,  to help decrease cholesterol levels. Deficiency of niacin causes pellagra; symptoms of pellagra include: dry skin, diarrhea and mental impairment. Food sources include: liver, lean meat, poultry, fish, peanuts and peanut butter, dried beans, dried peas, enriched and whole-grain breads and cereals.|Niacin.swf\ Non-Heme Iron| This is one of two forms of iron occurring in foods. Non-heme iron is found in fruits, vegetables, nuts and grains and is not as easily absorbed as heme iron.  Good sources of non-heme iron are enriched breakfast cereals, cooked beans and lentils, pumpkin seeds, blackstrap molasses and baked potatoes with the skin. Consuming foods with high vitamin C (strawberries, kiwis, oranges) helps increase iron absorption. Consuming large amounts of tea or coffee can decrease absorption.|NonHemeIron.swf\Nut Allergy| Although people are allergic to tree nuts (walnuts, almonds, etc.), many people are allergic to peanuts. Peanuts are not true nuts and actually belong to the <u><a href="asfunction:_level0.LinkToWord,Legumes">legume family</a></u>. Allergic symptoms can include a rash, stomach upset, wheezing, nausea and a runny nose. Some people can have an anaphylactic reaction that can lead to serious breathing difficulty and death. Reading food labels is very important as many food products either contain nuts or are manufactured near other products that contain nuts. Restaurants may also cook in peanut oil so it is important to ask before ordering.|NutAllergy.swf\Nutrient-Dense Foods| Nutrient-dense foods are those that provide substantial amounts of  healthy nutrients and relatively few calories per serving. For example, fruits and vegetables are low in calories and contain many nutrients vs. a candy bar that has high calories and very little beneficial nutrients.|NutrientDenseFoods.swf\