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An in-depth report on the dietary importance of vitamins and other nutrients.
Carotenoids; Flavonoids; Phytochemicals
Vitamins and Health
New Recommendation
New Standard
Vitamins are organic nutrients that the human body needs in small amounts for normal function and good health. A well-balanced diet should provide most of the vitamins people need to stay healthy and prevent disease. Vitamin D is the only exception since it is mostly obtained through sun exposure. Supplements can be helpful in some situations, such as pregnancy and certain illnesses. Strict vegetarians may benefit from taking vitamin B12 supplements.
Unlike carbohydrates, fats, and proteins, vitamins are not sources of energy. Instead, vitamins are involved in the body's metabolism, cell production, tissue repair, and other vital processes.
Vitamins are either fat soluble or water soluble.
The Recommended Dietary Allowance (RDA) for vitamins, set by the Food and Nutrition Board of the National Academy of Sciences-National Research Council, has been used for years as a guide for determining the amount of vitamins needed to prevent deficiency diseases.
The RDA is gradually being replaced by a new standard called the Dietary Reference Intake (DRI). The DRI is a general term used to describe the types and amounts of nutrients healthy people need.
The DRI values are based on four categories:
Food and supplement labels now typically list the Daily Value (DV) for consumers. The DV is based on the recommended daily amount of a nutrient for a person taking in 2,000 calories a day.
Regulation of dietary supplements by the U.S. Food and Drug Administration (FDA) is a complex issue.
Vitamin and other dietary supplement labels now include nutrient information and list all of the ingredients in the supplement, including the parts of plants from which the ingredients are taken. Unlike drug labels, vitamin and supplement labels cannot claim to treat any specific disease.
Vitamin and supplement labels include one of the following:
Dietary supplements are not standardized or regulated by the FDA, meaning that the amounts or quality of nutrients may vary depending on the batch or manufacturer. So, more expensive supplements are not necessarily better than less expensive ones. Government regulations are in the process of catching up to the boom in the supplement industry. In the meantime, some companies voluntarily stick to rigorous quality controls, while others do not.
The U.S. Pharmacopeia (USP), an independent organization that sets quality standards for drugs, has also implemented standards for vitamins. Consumers may look for the USP label on products made by companies that follow these standards.
USP verification means the following:
The FDA does not require manufacturers to provide any scientific evidence that dietary supplements are safe and effective before a product is sold (unlike drugs, which must be proven both safe and effective through clinical trials). If a supplement causes side effects in people once it is sold, the government may place restrictions on the supplement or withdraw it from the market. The FDA may also withdraw products from the market if their labels are false or misleading.
Dietary supplement use is on the rise. More than half of American adults use supplements, most often multivitamins and minerals. In particular, more Americans are taking vitamin D and calcium supplements than in the past. Although most experts recommend against routine use of supplements, some believe that shipping, storing, and cooking techniques deplete the nutritional value of food and that it is difficult to meet nutritional needs in a busy American lifestyle. For some, a multivitamin is a simple way to ensure appropriate amounts of substances like folic acid and vitamin D.
However, many studies have found no difference in mortality rates between people who take vitamin supplements and those who do not. While nutrients from food have protective effects against many diseases, several studies show the same nutrients taken in supplement form are not beneficial. Most people who eat a healthy diet rich in a variety of fruits and vegetables do not need vitamins, but there are some exceptions.
Pregnant and Breastfeeding Women: Women who are pregnant or breastfeeding generally need additional vitamins. Folic acid and vitamins B6 and B12 are particularly important during pregnancy. Since the best sources of vitamin B12 are found in meat and animal products, pregnant women who are vegetarian should take extra care that they are not deficient in this vitamin, which can harm their baby. Folic acid reduces the risk for neural tube defects and possibly deformities of the face, such as cleft palate. Studies also link low folate levels during pregnancy with low birth weight, which may increase the risk of heart disease in adulthood. A woman's best approach is to start taking extra folic acid plus multivitamin supplements before she becomes pregnant.
The human body stores several years' worth of vitamin B12, so deficiency of this vitamin is extremely rare. However, people who follow a strict vegetarian diet and do not eat eggs or dairy products may need to take vitamin B12 supplements.
Pregnant women who eat a healthy diet may still have low folate levels and need to take folic acid supplements. Requirements are as follows:
Some women have low vitamin A reserves in their liver. However, getting too much vitamin A from food or supplements significantly increases the risk for birth defects. Experts recommend that pregnant women get no more than 3,000 mcg of vitamin A each day.
Infants and Children: Infants who are breastfed by healthy mothers should receive enough vitamins. However, in some cases, infants may not get enough of vitamins K and D.
Formulas are required to contain enough vitamins and minerals. After infancy, most American children receive all the vitamins they need from their diet, unless they are severely deprived. However, research suggests that many healthy children ages 1 to 11, especially African-American and Hispanic children, are not getting enough vitamin D. It is recommended that children and adolescents take a vitamin D supplement of 400 IU daily if they are not getting this amount through fortified foods and milk. In light of the new vitamin D RDA of 600 IU per day for children and adolescents, this recommended dosage may increase in the coming years.
Smokers. Smoking interferes with the absorption of several vitamins, especially vitamins C and D. Smoking can also interfere with the metabolism of vitamin D, resulting in poor muscle function.
Taking supplements of antioxidant vitamins, especially beta-carotene, is harmful to smokers. Instead of taking supplements, smokers should eat a diet rich in fresh fruits, vegetables, and whole grains. Smoking cessation is the most important intervention.
Alcoholics:Alcoholics often have several vitamin deficiencies. The most dangerous deficiencies are:
Low levels of vitamin B6 may increase the risk for colorectal cancer in men who drink large amounts of alcohol.
People Who Have Had Gastric Bypass Surgery: Vitamin deficiency is a complication of gastric bypass surgery. Women, African Americans, and adults who have had laparoscopic Roux-en-Y bypass surgery are at highest risk. The deficiency is treated with water-soluble vitamin supplements.
Strict Vegetarians: Strict vegetarians need to take vitamin B12 supplements, unless they get enough of this vitamin from fortified cereals and other grain products. They may also need to take vitamin D and riboflavin supplements, or a multivitamin, and watch their iron levels. Vegans, who do not eat dairy, eggs, fish, or meat may be at risk for vitamin A deficiencies if they do not eat plenty of dark-colored fruits and vegetables.
Vitamin deficiencies may be particularly harmful in vegetarian children. Pregnant and breastfeeding women who are vegetarians must get enough vitamins. Mothers who do not get enough vitamin B12 may cause growth and nervous system problems in their newborns.
Dieters: People who are on weight-reduction diets of fewer than 1,000 calories a day should probably take a multivitamin. They should also check in regularly with a physician to make sure they are getting enough nutrients.
Older Adults: Almost a third of elderly people do not get enough of certain vitamins and important minerals. Often their dietary habits slip and they fail to regularly eat balanced meals. In addition, older adults are more likely to take medications that prevent the absorption of certain vitamins.
Common vitamin deficiencies in the elderly include the following:
Seniors need to use caution when taking vitamin supplements. Because metabolism slows with age, it takes the liver longer to remove vitamins from the body. Therefore, the effect of some vitamin supplements may be intensified in older adults. For example, a dose of vitamin A that might be harmless in a younger adult could be toxic in an elderly patient.
People Who Avoid Sunlight: People who avoid sunlight or who are housebound, and those whose diet is low in foods that contain vitamin D should take supplements. People with darker skin are at higher risk for vitamin D deficiencies than those with whiter skin. It should be noted that vitamin D is toxic in high doses, and no one should exceed the RDA of vitamin D except under a physician's direction.
Essential for:
Beta-carotene is an antioxidant that helps protect the body against the damaging effects on cells that can lead to disease.
Recommended dietary allowance (RDA)
(mcg = micrograms)
Nonpregnant adolescent girls and women:
Pregnant women:
Warning: The use of preformed vitamin A, including the skin acne medication tretinoin (a vitamin A derivative), during pregnancy can cause birth defects.
Breastfeeding women:
Adolescent boys and men:
Note: Some experts recommend also getting 3 to 6 mg of beta-carotene, which converts to vitamin A.
Vitamin A is now measured with a unit called the Retinol Activity Equivalent (RAE). One RAE is equal to:
Retinol is the most active form of vitamin A.
Foods containing the vitamin
Effects of deficiencies
People at risk for deficiencies
The liver in healthy adults can store a year's worth of vitamin A. A temporary lack of nutrients is unlikely to cause a serious vitamin A deficiency.
Vitamin A is very toxic when taken in high doses (more than 25,000 IU a day) for long periods of time. Even mild excesses increase the risk for fractures. Large amounts of beta-carotene will not make people sick, but they can turn the skin yellow or orange.
Excess vitamin A can affect almost every part of the body, including the eyes, bones, blood, skin, central nervous system, liver, and genital and urinary tracts.
Symptoms of vitamin A overdose include:
Severe toxicity can cause blindness and may even be life threatening. High doses of vitamin A may also increase the risk for gastric cancer, osteoporosis, and hip fractures.
In children, long-term vitamin A overdose can cause fluid on the brain, liver damage, as well as the same complications seen in adults.
Pregnant women who take amounts of vitamin A that are not much higher than the RDA increase the risk for birth defects in their children.
The B vitamins have a wide and varied range of functions in the human body. Most B vitamins are involved in the process of converting blood sugar into energy.
Vitamin B1 is essential for converting carbohydrates from food into energy. It is also involved in heart, muscle, and nerve function.
(mcg = micrograms, mg = milligrams)
Adolescents and adults:
Pregnant and breastfeeding women (all ages): 1.4 mg/day.
Good sources are fortified cereals and breads, dried milk, nuts, legumes (dried beans), cauliflower, lean meats, and sunflower seeds.
People who eat a normal diet and are in good health do not need to take supplements.
Deficiencies are uncommon in the U.S., but when they occur, they usually involve several B vitamins, since many of them come from the same food groups.
Vitamin B1 deficiency may cause:
Severe vitamin B1 deficiency is known as beriberi.
See general vitamin B description.
Because the B vitamins are water-soluble and removed in the urine, toxic reactions from taking most of them by mouth are extremely rare. (Exceptions are niacin and vitamin B6.)
Note: Substances known as B15 (pangamic acid) and B17 (laetrile) are not vitamins or nutrients. Both chemicals are highly dangerous and have no proven nutritional or health value.
No toxic effects have been reported from thiamin.
Important for growth, red blood cell production, and the conversion of carbohydrates into energy.
Helps break down food for energy. Helps the digestive system, skin, and nerves function. Widens blood vessels and increases blood flow.
May be prescribed in very high doses for improving cholesterol levels, but medical supervision is recommended.
Important for helping the body break down fats, carbohydrates, and proteins. Essential for growth, and the production of steroid hormones and cholesterol.
Pregnant women (all ages): 1.4 mg/day
Breastfeeding women (all ages): 1.6 mg/day
Pregnant women (all ages): 18 mg/day
Breastfeeding women (all ages): 17 mg/day
Some people take 1 to 3 grams of niacin per day to treat low HDL (good) cholesterol and high LDL (bad) cholesterol and triglycerides.
Pregnant women (all ages): 6 mg/day
Breastfeeding women (all ages): 7 mg/day
Liver, fortified breads and cereals, milk and other dairy products, eggs, nuts, fish, and some dark green leafy vegetables.
Fish, chicken, veal, beans, nuts, fortified breads and cereals, dairy products, eggs, pork, salmon, and beef liver.
Whole-grain cereals, beans, milk, avocado, broccoli and other vegetables in the cabbage family, milk and liver.
Effects may include:
Symptoms may include:
Niacin deficiency is called pellagra.
Deficiency is unlikely to occur, except together with other B vitamin deficiencies.
Symptoms of a deficiency include:
Alcoholics and people who are malnourished.
No toxic effects have been reported, even from large doses of riboflavin.
Even mildly high doses of niacin can cause hot flushes of the face and shoulders, headaches, itchiness, and stomach problems.
Large doses may trigger erectile dysfunction, ulcers, gout, diabetes, and liver damage. These symptoms are usually reversed when high doses are stopped.
Although no toxic effects have been reported in humans, high doses have caused liver damage in rats.
Vitamin B6 affects over 60 proteins in the body, including proteins that play a role in the nervous system, red and white blood cell production, the immune system, and heart disease.
Vitamin B12 is essential for the production of red blood cells, manufacture of genetic material, and function of the nervous system.
Pregnant women (all ages): 1.9 mg/day
Breastfeeding women (all ages): 2.0 mg/day
Pregnant women (all ages): 2.6 mcg/day
Breastfeeding women (all ages): 2.8 mcg/day
Meats, oily fish, poultry, whole grains, fortified cereals, soybeans, avocados, baked potatoes with skins, watermelon, plantains, bananas, peanuts, and brewer's yeast.
The only natural dietary sources are animal products, including meats, milk and other dairy products, eggs, and fish (clams and oily fish are very high in vitamin B12). Like other B vitamins, B12 is added to fortified cereals and grain products.
In unborn children, a lack of vitamin B6, vitamin B12, and folic acid may cause defects such as cleft lip and palate and spina bifida. Women should take B vitamin supplements before and during their pregnancy.
Note: People who have been regularly taking more than 50 mg of vitamin B6 and stop suddenly are at risk for a rebound deficiency. That is why people should taper off vitamin B6 slowly.
Children who lack this vitamin may not grow properly. Deficiencies in pregnant and breastfeeding women may cause nervous system problems in their babies.
The gene defect that causes vitamin B12 deficiencies is responsible for pernicious anemia, a serious disorder that causes rapid heart rate, shortness of breath, dizziness, weakness, and fatigue. It must be treated with injections of vitamin B12 or very high oral doses to prevent nervous system damage.
People over age 50, and those who have Crohn disease, celiac disease, or who have undergone certain gastrointestinal surgeries may have trouble absorbing vitamin B12 and need to take supplements.
Very high doses can cause nerve damage, which may be permanent in some cases. The babies of pregnant women who take large doses, such as for morning sickness, may have adverse health effects.
There is no evidence of toxic effects from this vitamin.
Biotin is involved in the production of amino acids, proteins, hormones, and fatty acids.
Choline is essential for a baby's brain development and for learning and memory.
Folate is important for many processes in the body. It is used to produce chemical messengers in the brain, break down and produce proteins, and make DNA. the genetic information that controls cell functions.
Dietary sources of folate may reduce the risk of some forms of cancer, including cancers of the colon, breast, esophagus, cervix, and stomach.
A recent large study found that taking folic acid supplements did not increase or decrease the risk of site-specific cancer, such as large intestine, lung, breast, or any other site, in the first five years of supplementation.
It is very important for pregnant women to get enough folic acid to prevent birth defects in their babies.
Breastfeeding women (all ages): 35 mcg/day
Pregnant women (all ages): 450 mg/day
Breastfeeding women (all ages): 550 mg/day
Supplements may be in the form of folate (natural) or folic acid (synthetic). Folic acid is nearly twice as potent as folate.
Adolescents and adults age 14 and older:
Women who are planning to become pregnant should take at least 400 mcg/day of folic acid before conception, 600 mcg/day during pregnancy, and 500 mcg/day while nursing.
Dietary sources are cereal, egg yolks, chocolate, milk, legumes, liver, mushrooms, bananas, tomatoes, whole grains, nuts, and brewer's yeast. Also produced by bacteria in the intestines.
Peanuts, eggs, cauliflower, and meats, especially liver.
Avocado, bananas, beets, oranges and orange juice, cereal, asparagus, broccoli, green leafy vegetables, dried beans and peas, and yeast. Breads and cereals are now supplemented with folic acid.
Deficiencies are almost unheard of.
Low levels during pregnancy increase the risk of birth defects in newborns.
As with vitamins B6 and B12, deficiencies of folate raise levels of homocysteine, an amino acid in the body that may increase the risk for heart disease, and possibly Alzheimer disease. Folic acid supplements lower homocysteine levels, but they have little or no impact on the risk of heart disease. This suggests that homocysteine may be a marker of heart disease, rather than a cause. However, some evidence suggests that folic acid supplementation in patients with low folic acid levels substantially reduces the risk of a first stroke.
Low folic acid levels during pregnancy increase the risk of birth defects in newborns. Folic acid supplementation plays a key role in preventing birth defects.
Folic acid deficiencies can also cause depression, anemia, and problems with concentration, memory, and hearing.
Excessive doses can cause intestinal problems. There is also some concern that high doses can cause cancer.
There is a possible link between high-dose folic acid supplements and an increased risk for colorectal, prostate, and breast cancers. More research is needed.
Researchers have also found a link between high doses of folic acid and central nervous system disorders, zinc deficiency, and seizures in epileptics. This risk appears to be low, but results indicate that people should avoid taking megadoses of folic acid.
Large amounts of folic acid may mask symptoms of vitamin B12 deficiency.
Vitamin C acts as an antioxidant (it reduces harm from damaging chemical processes in the body) and helps the body absorb iron. Vitamin C is essential for the production of collagen, the basic protein in bones, cartilage, tendons, and ligaments. It also helps with wound healing.
Another possible, but still unproven benefit of vitamin C is protection against narrowing of the airways during exercise in people with asthma. Studies have shown that supplementation does not prevent colds in the average person, but it may have a protective effect for some athletes who perform strenuous physical exercise.
(mg = milligrams)
Pregnant and breastfeeding women:
Smokers need 35 mg/day more vitamin C than nonsmokers.
Orange juice is the most important source of vitamin C in the U.S. Other sources include citrus fruits and juices, papayas, hot chili peppers, bell peppers, broccoli, potatoes, dark leafy greens, kale, red cabbage, cauliflower, cantaloupe, sweet potatoes, tomatoes, and Brussels sprouts.
The best way to get vitamin C from these foods is by eating them raw. Cooking foods that are rich in vitamin C or storing them for long periods of time can reduce the vitamin C content.
Symptoms of vitamin C deficiency may include:
Scurvy is the main disease of vitamin C deficiency. It affects most body tissues, especially the bones, teeth, and blood vessels. Symptoms include tiredness, weakness, irritability, weight loss, and muscle wasting.
Vitamin C deficiencies may also contribute to gum disease and gallstones.
In children, a lack of vitamin C in the diet has been associated with poor lung function. Low vitamin C intake may also increase lead levels in the blood.
True vitamin C deficiency is rare in the U.S. It only occasionally occurs in the elderly, alcoholics, cancer patients, and some people who are on severely limited diets that are low in fresh fruits and vegetables. However, studies now suggest that as many as 16% of middle-aged Americans are low in vitamin C, with the highest risk in smokers and middle-aged men.
Taking high doses of aspirin over a long period of time can interfere with vitamin C absorption.
The upper limit of vitamin C is 2,000 mg/day in adults (the limit is lower in children). High doses may cause headaches and diarrhea. Long-term high doses may increase the risk for kidney stones.
Vitamin C increases iron absorption, so people with blood disorders such as hemochromatosis, thalassemia, or sideroblastic anemia should avoid taking high doses. Large doses may also thin the blood and interfere with blood thinning medications, blood tests used in diabetes, and stool tests.
Rebound scurvy can occur after a person stops taking large doses of vitamin C. This rebound effect may be more significant in infants or pregnant women.
Vitamin D is a single term for several hormones. These hormones are stored mainly in the liver and also in fat and muscle tissue. Vitamin D is essential for the absorption of calcium into bone and for normal bone growth. Vitamin D status, health risk, and the benefits of supplementation continue to be studied.
(mcg = micrograms, IU = international units)
Safe upper limit for infants is 1,000 to 1,500 IU/day.
Safe upper limit for children is 2,500 to 3,000 IU/day.
Older children and adults:
Safe upper limit for older children, adults, and pregnant and breastfeeding women is 4,000 IU/day.
Breastfed infants, as well as people who are obese, have osteoporosis, limited sun exposure, poor nutrient absorption, or dark skin should take vitamin D supplements.
How the body gets the vitamin
There are two forms of vitamin D. Vitamin D3 is made in the body from a chemical reaction triggered by the ultraviolet radiation in sunlight. People can get enough vitamin D by exposing their skin to 10 to 15 minutes of sunshine three times a week (without sunscreen).
Vitamin D2 is found in a few food sources, including vitamin D-fortified milk, cheese, butter, fatty fish, oysters, egg yolks, and liver.
Vitamin D is very toxic in high doses. Too much vitamin D can cause the intestines to absorb excess calcium, leading to high blood calcium levels.
Eating a low-calcium diet and stopping the vitamin can usually reverse these side effects, except for kidney failure.
This vitamin helps protect cells from damage that can lead to disease and premature aging. Vitamin E also helps with the production of red blood cells and prevents clots from forming inside blood vessels.
Researchers once thought that vitamin E might protect against heart disease, but this theory has been disproved. It is also clear that vitamin E does not prevent prostate cancer, as previously thought, and one study found that it actually increases the risk. Supplements of vitamin E have also been linked to an increase in respiratory infections and the overall death rate.
The most important function of vitamin K is its role in blood clotting and bleeding prevention. It also helps maintain healthy bones and heal fractures. Vitamin K is widely used in Japan to treat osteoporosis, and studies suggest it may be effective in treating rheumatoid arthritis.
Upper limits:
Breastfeeding women (all ages): 19 mg/day
Vitamin E is composed of eight compounds (four tocopherols and four tocotrienols). It is most often available as dl-alpha-tocopherol (a synthetic form) supplements.
People should take vitamin E supplements with some oil or fat to help their body absorb this vitamin most efficiently.
Vegetable oils (particularly wheat germ oil), sweet potatoes, turnip greens, mangos, avocados, spinach, broccoli, nuts (almonds, peanuts, hazelnuts), sunflower seeds, fortified breakfast cereals, and soybeans.
Tocotrienol (a possibly beneficial form) is found in natural tropical oils. Palm oil sold in the U.S. is refined and does not contain tocotrienol.
The best dietary sources are canola oil, green leafy vegetables such as spinach and kale, Brussels sprouts, broccoli, and soybean oil. Other good sources are beef liver, fish, bran, and olive oil.
Vitamin K is also produced by bacteria in the intestines.
Deficiencies have not been established.
Some evidence suggests that more young people may be deficient than was previously believed.
Although vitamin E is one of the best-studied vitamins, research has yielded conflicting results. Definitive conclusions about the benefits and risks of vitamin E have not yet been determined.
Although vitamin E from foods is not dangerous, large doses in supplement form may cause bleeding problems, particularly in people taking anti-clotting medications. Some research now indicates that vitamin E, like other antioxidants, may have damaging effects. Studies of people who took large amounts of vitamin E supplements indicated a higher risk of heart failure and death.
Allergic responses, including rash and itching, to high doses have been reported. People who are taking Coumadin, an anticoagulant, should not take vitamin K without consulting a physician.
While vitamin D has been the focus of hundreds of studies, the question of whether supplementation with vitamin D is beneficial has not been answered.
A large analysis of hundreds of systematic reviews and meta-analyses on the benefits of vitamin D supplementation did not yield conclusive evidence for its benefits, including no clear evidence for the prevention of osteoporosis or falls. There appeared to be associations of higher vitamin D status and protection from several neonatal, child, and maternal outcomes (as well as parathyroid hormone in people with chronic kidney disease), but further study is needed.
Supplementation with Vitamin D 3 (but not D2) was shown to reduce the risk of death from heart disease, cancer, or other causes, among older adults. More research is necessary to define the optimal dosing.
Researchers suggest that other key areas related to Vitamin D such as autoimmune diseases, cancer, infectious, and cognitive outcomes, could benefit from more meta-analysis to help draw conclusions.
Carotenoids are a group of more than 700 fat-soluble nutrients that produce the colors in foods such as carrots, pumpkins, sweet potatoes, tomatoes, and other deep green, yellow, orange, and red fruits and vegetables. Many carotenoids are proving to be very important for health. Beta-carotene is the most widely studied carotenoid, but others are also of great interest. Some carotenoids, including beta-carotene, are known as provitamin A because they convert to vitamin A in the body.
Carotenoids are categorized as either xanthophylls or carotenes according to their chemical composition. Xanthophylls will be covered under the phytochemicals section of this report.
Most carotenes are found in yellow, orange, and red vegetables. They include beta- and alpha-carotene and lycopene.
The beneficial actions of most carotenes, such as those in tomatoes, corn, and carrots, appear to be enhanced by cooking them, especially in oil (preferably olive, canola, or another monounsaturated oil). (Note: Cooking can also destroy certain nutrients, such as vitamin C, in these vegetables.)
The word phytochemical means plant chemical. Phytochemicals are plant-based nutrients, rather than vitamins. Researchers are studying hundreds of phytochemicals. Many are believed to have a major positive impact on human health. Some contribute to the bright and vivid colors found in fruits and vegetables.
The results of studies on certain phytochemicals may not necessarily apply to the vegetables or fruits that contain only small amounts of these chemicals. The health benefits of vegetables and fruits are probably due to some balance of phytochemicals, carotenoids, vitamins, fibers, and minerals rather than to any single substance.
The benefits of individual phytochemical supplements are unproven. Furthermore, these supplements are not regulated. High concentrations of some phytochemicals may act like drugs and be toxic, possibly even contributing to cancer cell growth.
Xanthophylls include lutein and zeaxanthin, which are both stored in the retina of the eye. Neither of these converts to vitamin A. Both lutein and zeaxanthin are powerful antioxidants that may be very important for healthy eyes.
Most xanthophylls are found in green vegetables, such as broccoli, cabbage, and kale. They are also in yellow fruits and vegetables. Cooking may reduce the antioxidant activity of some xanthophylls in foods, although probably not to any significant degree.
Polyphenols are important phytochemicals. Flavonoids (or catechins) are members of the polyphenol family that may have significant health benefits. Laboratory (but not human) studies have shown that specific flavonoids suppress tumor growth, interfere with sex hormones, prevent blood clots, and have anti-inflammatory properties. Flavonoids are found in celery, cranberries, onions, kale, dark chocolate, broccoli, apples, cherries, berries, tea, red wine or purple grape juice, parsley, soybeans, tomatoes, eggplant, and thyme. Most common berries contain flavonoids and are rich in potent antioxidants.
Resveratrol, quercetin, and catechin are three important flavonoids. Evidence suggests that resveratrol (found in red wine, grapes, and olive oil) may be extremely potent. In laboratory studies, resveratrol increased cell survival and lengthened the lifespan of worms and fruit flies. Catechins are the primary flavonoids in tea, and may be responsible for its healthful effects. Flavonoids in dark chocolate may also have health benefits.
Isoflavones, commonly known as phytoestrogens, have actions that are similar to the female hormone estrogen. However, no evidence to date indicates that soy-rich foods or phytoestrogen supplements help with hot flashes or other menopause symptoms.
Lignan is another phytoestrogen. It is found in whole grains, berries, some seeds, some vegetables, and a few fruits. In laboratory studies, it seems to have anti-cancer properties.
Isothiocyanates are responsible for the sharp taste in cruciferous vegetables, such as broccoli, cabbage, Brussels sprouts, cauliflower, collards, kale, kohlrabi, mustard greens, rutabaga, turnips, and bok choy. Isothiocyanates stimulate enzymes that convert estrogen to a more harmless form and may block the steroid hormones that promote breast and prostate cancers. (Cruciferous vegetables are also high in fiber, vitamin C, and selenium.)
Monoterpenes contain two important phytochemicals, perillyl alcohol and limonene. They block proteins that stimulate cell growth and reproduction, and are being tested for their ability to fight cancer. Limonene is found in the peels of citrus fruits.
Organosulfurs are found in garlic, leeks, onions, chives, scallions, and shallots. They are part of the allium family of phytochemicals. Organosulfur compounds such as allicin may benefit the immune system, help the liver make cancer-causing substances harmless, and reduce the production of cholesterol in the liver.
Capsaicin is found in hot red peppers. It seems to reduce levels of substance P, a compound that contributes to inflammation and the delivery of pain impulses from the central nervous system. Research suggests that it may inhibit cancer-causing substances.
Sterols, which include sitosterol, stigmasterol, campesterol, and squalene, are found in vegetable oils. Sitosterol is the best-studied sterol, and it appears to have cholesterol-lowering effects.
Beta-sitosterols may help improve urine flow and urinary symptoms in men with an enlarged prostate gland (benign prostatic hyperplasia, or BPH). Beta-sitosterols come from South African star grass (Hypoxis rooperi) or the Pinus and Picea tree species.
Evidence increasingly suggests that it is not individual food chemicals, but a varied diet that is essential for good health and longevity. These types of diets are rich in fresh fruits and vegetables and whole grains, and low in saturated fats.
Phytochemicals and Carotenoids
Vitamins and other valuable food components
Claimed Benefits
Thought to work against certain cancers (lung), but this is not proven. Also may help maintain healthy cholesterol levels.
Folate, iron, potassium, and zinc
Some experts believe beans are the perfect food, because they are high in protein and fiber, and they have beneficial effects on the digestive tract and heart.
Berries, dark-colored
Ellagic Acid
Vitamin C, minerals
The anthocyanins in berries such as blueberries, cranberries, and elderberries have many health properties, including antioxidant effects. Blueberries may help protect the aging brain.
Broccoli (also kale, Brussels sprouts, and cauliflower)
Flavonoids, isothiocyanates, lutein, beta- and alpha-carotene. Note: Young sprouts of broccoli and cauliflower contain much higher levels of isothiocyanates than their mature forms.
Vitamin C, folate, fiber, and selenium
The nutrients in these vegetables may have anti-cancer properties.
Carrots and other bright yellow vegetables
Lutein, beta-carotene, and other provitamin A carotenoids
Vitamin A (converted from carotenoids), vitamin C
Protects eyes, lungs. (Cooking carrots may increase the potency of their nutrients.)
Chocolate, dark. Note: Milk chocolate does not have health benefits.
Heart protective (may help prevent blood clotting). Claimed to have protective properties against lung cancer (not other cancers), but this is not proven.
Many B vitamins, vitamin A, vitamin D
Although egg yolks are high in cholesterol, a modest consumption of eggs does not appear harmful for people with normal cholesterol levels. (People with diabetes or those with high cholesterol should limit eggs, however.)
Fish, oily (mackerel, salmon, sardines)
Vitamins B3, B12. Essential fatty acids, selenium
Protects the heart and brain.
Allium (organosulfurs)
Claimed to protect against certain cancers, heart disease, and infection, but this is not proven. Heating garlic can reduce its benefits. Allowing crushed fresh garlic to stand for 10 minutes before heating, however, may preserve beneficial chemicals while cooking.
Claimed to have cancer-fighting properties.
Grains (whole)
Lignans (phytoestrogens)
Vitamin B, selenium (important antioxidant mineral), fiber, folate
Whole grains appear to reduce the risk of diabetes, heart disease and various digestive disorders. Claimed to reduce the ability of cancer cells to invade healthy tissue, but this is not proven.
Grapes, including purple grape juice and red wine
Flavonoids, (resveratrol, quercetin, and catechin)
Claimed to fight heart disease and cancer, and to lower the risk for asthma, but these effects have not been proven.
Vitamin E, vitamin B1, essential fatty acids, folate
Heart-healthy benefits include lowering LDL cholesterol and reducing the risk of developing blood clots that can lead to a heart attack.
Flavonoids, allium (organosulfurs)
Claimed to have activity against certain cancers (lung).
Vitamin C, folate, potassium.
Many health benefits, including increasing HDL (good) cholesterol levels.
Potatoes (sweet)
Vitamin C, vitamin E, vitamin A
Many health benefits, including antioxidant and anti-inflammatory properties.
Soy (the best sources are tofu, soy milk, or whole soy protein)
Isoflavones (phytoestrogens), flavonoids, phytosterol, phytate, saponins
May have effects similar to estrogen, including maintaining bone calcium. May also help protect against prostate cancer and possibly other cancers, but this is not proven. More studies are needed.
The American Cancer Society recommends that women with breast cancer eat only moderate amounts of soy foods and avoid taking dietary supplements that are high in isoflavones. Isoflavones are a type of phytoestrogen (estrogen-like plant chemical). There have been concerns that high intakes of soy may increase the risk of estrogen-responsive cancers such as breast cancer.
Spinach and other dark green leafy vegetables
Zeaxanthin, beta-carotene
Vitamin C, folate, vitamin A (converted from carotenoids)
May protect the lungs and brain.
Tea (Both black and green tea are beneficial, but green tea appears to have the greatest effectiveness.)
Flavonoids (primarily catechins)
Cancer-fighting properties, particularly in green tea, which may be especially beneficial for smokers.
Both black and green tea may protect against heart disease and stroke, although studies are mixed.
Tea drinking also may help control weight and prevent osteoporosis.
Lycopene, flavonoids
Vitamin C, biotin, minerals
Lycopene, which is found in tomatoes, has been a target of research. However, the evidence that it protects against prostate cancer is not conclusive.
Lycopene may help fight infections.
Studies have reported that a diet high in fruits and vegetables containing beta-carotene, lycopene, and other carotenoids may reduce the risk of a heart attack. Diets low in lycopene (particularly from tomatoes) have been associated with a significantly higher risk for heart disease and stroke. Supplements, however, do not reduce these risks.
Note on Organic versus Inorganic Products: There is some evidence that organic produce has higher levels of antioxidants and that some agricultural chemicals may destroy flavonoids. Nevertheless, organic produce is expensive. Fruits and vegetables, no matter how they are grown, are still filled with healthy nutrients.
The best way to get healthy levels of important nutrients is by eating healthy foods.
However, the benefit of any individual food or nutrient is very difficult to prove. To date, there is little evidence that most dietary supplements protect against major diseases in otherwise healthy people with normal eating habits. A diet that is naturally high in vitamins and minerals can be the best defense against many diseases. Fresh fruits and vegetables and whole grains are the primary sources of vitamins, carotenoids, and vitamins, as well as of fiber and important minerals.
Free Radicals (Oxidants): Currently, the most important benefit claimed for vitamins A, C, E, and many of the carotenoids and phytochemicals is their role as antioxidants, which are scavengers of particles known as free radicals (also sometimes called oxidants). These chemically active particles are byproducts of many of the body's normal chemical processes.
Warnings on High-Dose Antioxidants and Other Supplements: Antioxidant vitamins (A, C, and E), carotenoids, and many phytochemicals can neutralize harmful free radicals. Although it is clear that the modest amounts of these vitamins in foods prevent deficiency diseases, high-dose vitamin C, vitamin E, and beta-carotene supplements may also have pro-oxidant effects, which can be harmful in people with cancer. In these people, high doses of antioxidant vitamins may actually protect cancer cells just as they do healthy cells. Because there is no evidence that antioxidants decrease the risk of cancer or heart disease, people should talk with their physician before taking these vitamins or supplements.
A low dietary intake of vitamins A, C, E, and beta-carotene has been linked to heart disease. Deficiencies in the B vitamins folate (also known as folic acid) and B12 have been associated with high blood levels of the amino acid homocysteine. Higher homocysteine levels may increase the risk for heart disease, stroke, and heart failure. However, supplements of these vitamins, alone or in combination, have not been shown to protect against heart disease.
Calcium, which is often taken along with vitamin D to protect bones, may actually increase the risk for heart disease. Research suggests that calcium supplements, when taken alone or with vitamin D, increase the likelihood of heart problems, especially heart attack. This risk may prompt older adults to reevaluate their use of calcium supplements for bone protection. More research on the subject is needed.
Atherosclerosis is a disease of the arteries in which fatty material is deposited in the vessel wall, resulting in narrowing and eventual blockage of blood flow. Severely restricted blood flow in the arteries to the heart muscle leads to symptoms such as chest pain.
Phytochemicals and Heart Protection: Foods containing phytochemicals have been shown to protect the heart. However, the reduced risk of heart disease is more likely due to a generally healthy diet that is low in harmful fats and other unhealthy foods than to any one fruit or vegetable.
Phytochemicals that may benefit the heart:
A healthy diet that is rich in fruits and vegetables and low in salt and saturated fat may significantly lower the risk for a first stroke, perhaps by protecting against high blood pressure, which is a major stroke risk factor.
Vitamins and Stroke Protection: The effects of antioxidant vitamins and carotenoids (vitamins C or E, or beta-carotene) on stroke have been studied extensively. Most studies have found that these vitamins do not protect against stroke. Although B vitamin supplements help lower homocysteine levels, they have no effect on heart disease outcomes. More research is under way to evaluate the effect of vitamins on reducing stroke risk.
Studies have found that diets rich in fresh fruits and vegetables may decrease the risk for many cancers, including cancers of the lung, breast, colon, and prostate. Examples of possible cancer-fighting foods include cruciferous vegetables (such as cabbage, Brussels sprouts, and broccoli), tomatoes (which contain lycopene), and carrots (which contain alpha-carotene).
Because many cancers are thought to be caused by the effects of oxygen-free radicals on DNA, the antioxidants A, C, and E and beta-carotene have been intensively studied for cancer prevention.
For the most part, vitamin or phytochemical supplements have not shown any benefit against cancer. Any protective effects of vitamins or phytochemicals against cancer may depend on the combined effect of these nutrients in foods. A National Institutes of Health study reviewed randomized trials that evaluated the effectiveness and safety of multivitamin and mineral supplements for preventing cancer and chronic disease. The reviewers concluded that current evidence is not sufficient to determine whether multivitamin and mineral supplements prevent cancer or chronic disease.
Certain supplements may actually encourage tumor growth. Research finds that beta-carotene supplements increase lung cancer risk in smokers and people who have been exposed to asbestos.
Vitamins and breast cancer prevention:
Dietary supplements and other cancers:
Studies on the health benefits of vitamins and minerals have some important limitations. Some are held to rigorous standards, while others are not. In most cases, the results of existing research are complex, because they can be complicated by factors such as diet, exercise, healthy or unhealthy lifestyle behaviors, as well as environmental and genetic factors.
Disease or Condition
Carotenoids, Phytochemicals, and Healthy Foods
Alzheimer Disease
Vitamin E. There is some evidence that foods high in vitamin E might reduce the risks of dementia and Alzheimer disease.
B Vitamins. Some studies suggest that deficiencies of vitamins B6, B12, and folate (folic acid) may be a risk factor for Alzheimer disease. However, there is no evidence from randomized, controlled trials that these supplements prevent Alzheimer disease.
Vitamin D. There is some evidence that older adults with low vitamin D levels are more likely to experience cognitive decline, including problems with thinking, learning, and memory. Whether supplementing with vitamin D can help reverse these cognitive changes is unclear.
Infectious Disease
Studies are mixed as to whether vitamin supplements protect against upper respiratory infections. The evidence suggests there is little or no benefit. It is possible that vitamin C or multivitamin supplements may be helpful in specific people, such as those who are vitamin deficient or who have medical problems that impair their immune system.
Eye Disorders
Cataracts and Macular Degeneration. Oxygen-free radicals play a role in cataract formation and age-related macular degeneration (AMD), the most common cause of irreversible blindness in the elderly.
A low level of vitamin C in the lens of the eye has been a particularly strong predictor of cataracts. People with cataracts are often deficient in vitamin A, the carotenes, lutein, and zeaxanthin. Studies have not demonstrated that antioxidant vitamin supplements (such as vitamins C and E) prevent cataracts, however.
A combination of zinc and antioxidants, including vitamins C, E, and beta-carotene, slows the progression of AMD. This combination can be helpful in people with intermediate or advanced AMD in one eye. However, these supplements will not prevent macular degeneration from developing in the first place.
Several studies have associated antioxidant-rich foods with a decreased risk for cataracts. Carotenoids, especially lutein, lycopene, and zeaxanthin, are especially eye-protective. However, there is not enough evidence to suggest that taking supplements containing carotenoids lowers the risk for cataracts.
Vitamin D. Adequate amounts of daily calcium and vitamin D can reduce the risk of osteoporosis, but the impact on fracture risk is under debate. To keep bones strong, the National Osteoporosis Foundation (NOF) recommends:
Ideally, adequate calcium and vitamin D will come from food and sun exposure. Doctors are currently reconsidering the use of calcium and vitamin D supplements based on studies suggesting that supplements do not make much difference for bone mineral density protection. The U.S. Preventive Services Task Force (USPSTF) advised that healthy postmenopausal women don't need to take these supplements. According to the USPSTF, taking daily low-dose amounts of vitamin D supplements (400 IU or less), with or without calcium supplements (1,000 mg or less), does not prevent fractures. For higher doses, the USPSTF says there is not enough evidence to make a recommendation. In addition to a possible lack of benefit, these supplements are associated (even at lower doses) with certain risks, like kidney stones.
Vitamin D and calcium supplements may be appropriate for certain people, including those who do not get enough vitamin D through sunlight exposure and those who do not consume enough calcium in their diet. They are also helpful, along with other medications, for people who have been diagnosed with osteoporosis.
Menstrual Disorders
Vitamin B6. Limited evidence suggests that vitamin B6 may help reduce premenstrual symptoms, including depression. Typically, women take 100 mg of vitamin B6 per day, although one study suggested that a lower dose (50 mg) may have the same effect.
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Bolland MJ, Grey A, Avenell A, Gamble GD, Reid IR. Calcium supplements with or without vitamin D and risk of cardiovascular events: reanalysis of the Women's Health Initiative limited access dataset and meta-analysis. BMJ. 2011 Apr 19;342:d2040.
Chen L, Hu JY, Wang SQ. The role of antioxidants in photoprotection: a critical review. J Am Acad Dermatol. 2012;67(5):1013-1024.
Chew EY, Clemons TE, Agrón E, Sperduto RD, Sangiovanni JP, Kurinij N, Davis MD; Age-Related Eye Disease Study Research Group. Long-term effects of vitamins C and E, ß-carotene, and zinc on age-related macular degeneration: AREDS report no. 35. Ophthalmology. 2013;120(8):1604-11.e4.
Chowdhury R, Kunutsor S, Vitezova A, Oliver-Williams C, Showdhury S, Kiefte-de-Jong JC, et al. Vitamin D and risk of cause specific death: systematic review and meta-analysis of observational cohort and randomised intervention studies. BMJ. 2014;348:g1903.
Christen WG, Glynn RJ, Chew EY, Buring JE. Vitamin E and age-related macular degeneration in a randomized trial of women. Ophthalmology. 2010;117(6):1163-8.
Dawson-Hughes B, Mithal A, Bonjour JP, Boonen S, Burckhardt P, Fuleihan GE, et al. IOF position statement: vitamin D recommendations for older adults. Osteoporosis Int. 2010:21(7):1151-1154.
Devore EE, Grodstein F, van Rooij FJ, Hofman A, Stampfer MJ, Witteman JC, Breteler MM. Dietary antioxidants and long-term risk of dementia. Arch Neurol. 2010;67(7):819-825.
Devore EE, Kang JH, Stampfer MJ, Grodstein F. The association of antioxidants and cognition in the nurses' health study. Am J Epidemiol. 2013;177(1):33-41.
Evans JR, Lawrenson JG. Antioxidant vitamin and mineral supplements for slowing the progression of age-related macular degeneration. Cochrane Database Syst Rev. 2012;11:CD000254.
Fernandez MM, Afshari NA. Nutrition and the prevention of cataracts. Curr Opin Ophthalmol. 2008;19(1):66-70.
Gahche J, Bailey R, Burt V, Hughes J, Yetley E, Dwyer J, et al. Dietary supplement use among U.S. adults has increased since NHANES III (1988-1994). NCHS Data Brief, No. 61. April 2011.
Gaziano JM, Sesso HD, Christen WG, et al. Multivitamins in the prevention of cancer in men: the Physicians' Health Study II randomized controlled trial. JAMA. 2012;308(18):1871-1880.
Gaziano JM, Glynn RJ, Christen WG, et al. Vitamins E and C in the prevention of prostate and total cancer in men: the Physicians' Health Study II randomized controlled trial. JAMA. 2009;301(1):52-62.
Grodstein F, O'Brien J, Kang JH, Dushkes R, Cook NR, Okereke O, et al. Long-term multivitamin supplementation and cognitive function in men: a randomized trial. Ann Intern Med. 2013;159(12):806-814.
Hamrick I, Counts SH. Vitamin and mineral supplements. Wellness and Prevention. December 2008:35(4);729-747.
Heimurger DC. Nutrition's Interface with Health and Disease. In: Goldman L, Ausiello D, eds. Goldman's Cecil Medicine. 24th ed. Philadelphia, PA: Elsevier Saunders; 2011:chap 220.
Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013;1:CD000980.
Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Calcium, Phosphorous, Magnesium, Vitamin D, and Fluoride. National Academy Press, Washington, DC, 2010.
Isaac MG, Quinn R, Tabet N. Vitamin E for Alzheimer's disease and mild cognitive impairment. Cochrane Database Syst Rev. 2008 Jul 16;(3):CD002854.
Larsson SC, Orsini N, Wolk A. Vitamin B6 and risk of colorectal cancer: a meta-analysis of prospective studies. JAMA. 2010;303(11):1077-83.
Lin J, Cook NR, Albert C, et al. Vitamins C and E and beta carotene supplementation and cancer risk: a randomized controlled trial. J Natl Cancer Inst. 2009;101(1):14-23.
Llewellyn DJ, Lang IA, Langa KM, Muniz-Terrera G, Phillips CL, Cherubini A, et al. Vitamin D and risk of cognitive decline in elderly persons. Arch Intern Med. 2010;170(13):11351-1141.
Logan RF, Grainge MJ, Shepherd VC, Armitage NC, Muir KR; ukCAP Trial Group. Aspirin and folic acid for the prevention of recurrent colorectal adenomas. Gastroenterology. 2008;134(1):29-38.
Marra MV, Boyar AP. Position of the American Dietetic Association: nutrient supplementation. J Am Diet Assoc. 2009;109(12):2073-2085.
McAlindon T, LaValley M, Schneider E, et al. Effect of vitamin D supplementation on progression of knee pain and cartilage volume loss in patients with symptomatic osteoarthritis: a randomized controlled trial. JAMA. 2013;309(2):155-62.
Moeller SM, Voland R, Tinker L, Blodi BA, Klein ML, Gehrs KM, et al. Associations between age-related nuclear cataract and lutein and zeaxanthin in the diet and serum in the Carotenoids in the Age-Related Eye Disease Study, an Ancillary Study of the Women's Health Initiative. Arch Ophthalmol. 2008;126(3):354-64.
Morris MS. The role of B vitamins in preventing and treating cognitive impairment and decline. Adv Nutr. 2012;3(6):801-12.
Moyer VA; U.S. Preventive Services Task Force. Vitamin D and calcium supplementation to prevent fractures in adults: U.S. Preventive Services Task Force recommendation statement. Ann Intern Med. 2013;158(9):691-6.
Moyer VA; U.S. Preventive Services Task Force. Vitamin, mineral, and multivitamin supplements for the primary prevention of cardiovascular disease and cancer: U.S. Preventive Services Task Force recommendation statement. Ann Intern Med. 2014;160(8):558-564.
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Slatore CG, Littman AJ, Au DH, Satia JA, White E. Long-term use of supplemental vitamins, vitamin C, vitamin E, and folate does not reduce the risk of lung cancer. Am J Respir Crit Care Med. 2008;177:524-530.
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It's February, and the weather is pretty miserable. There are cold fronts, snow storms, dense fog, and freezing rain blanketing various parts of the country.
Fortunately, I've got just the pick-me-up for you: blood oranges. From their blushed rind to their scarlet flesh to their tangy flavor, blood oranges are among the most dazzling of citrus fruits. Since their season runs from December to April, they're also at their peak right now.
So grab your scarves, rain boats, and winter coats, and get to the market today to purchase some blood oranges. Though there are three types sold in the U.S. -- moro, tarocco, and sanguinello -- you'll likely find moros in your supermarket since they're the most common blood oranges sold here.
Moros have a bright orange rind with a rose blush and deep crimson flesh. When you pierce into the flesh, you will see instantly why they're called blood, or sanguine, oranges. Anthocyanin, the same chemical that makes blueberries blue, gives the flesh their characteristic bloody color, which can range from pale scarlet to deep magenta, depending on the variety and stage of maturation. They're also packed with health-promoting antioxidants, vitamin C, fiber, and potassium, so they may even help ward off a February cold.
If you've never had a blood orange, then expect to be wowed. Like their appearance, their flavor is singular: the initial bite tastes like a subtly sweet orange infused with tangy red grapefruit; then slowly and deliciously, you experience, hints of sparkling cherries and sweet-tart raspberries.
Though blood oranges are grown in Mediterranean climates such as Italy, Spain, and California, you can savor them no matter where you live. With their rising popularity over the past several years, they are being sold in most U.S. organic markets and general supermarkets and can even be ordered online.
So treat yourself this February to some fresh blood oranges. Who knows, you may just forget all about those 5 inches of snow that need to be shoveled off of the driveway.
Tilapia with Zesty Blood Orange and Mango Salsa
Seafood and citrus wed beautifully. This vibrant and tangy blood orange and mango salsa brings out the best in pan-seared tilapia or any of several types of seafood, including halibut, cod, or shrimp.
Makes 4 servings
2 blood oranges
1 small mango, peeled and diced
2-3 green onions, thinly sliced
the zest of 1 blood orange
1/2 teaspoon fresh minced ginger
the juice of 1/2 lime (about 2 teaspoons)
1 red or green
, finely chopped (the more the seeds, the hotter the flavor)
2 teaspoons each fresh finely chopped cilantro and mint
salt, to taste
2 teaspoons olive oil
salt and freshly ground black pepper
4 (4-6 oz) pieces of tilapia or other white fish such as halibut or cod
Want to learn more about the history of blood oranges and how to cook with them? Then check out my latest NPR Kitchen Window article, "Blood Oranges: Change You Can Believe In." There you will find the following four recipes: Blood Orange and Mango Breakfast Parfaits, Wild Arugula, Blood Orange, and Prosciutto Salad, Mahi-Mahi with Blood Orange and Avocado Salsa, and Blood Orange Compote.
Also if you're looking for more healthy recipes, then check out GoHealthyGoFit, a great web site devoted to healthy living. Andrew, who runs the site, recently asked me to contribute a couple of healthy recipes, which you can check out here.
You might also like these winter citrus dishes:
Wild Arugula and Blood Orange Salad with Prosciutto
Pan Seared Sea Scallops with Kumquats
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Quintarelli Amabile del Cere' Bandito
Size: 375ML
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Teen Reviews -- Summer 2014
Article in Young Adult Fiction category.
Book, movie, and CD reviews that have been written by teens participating in the 2014 Teen Summer Reading Program, "Paws to Read." Posted with permission of the reviewers.
Ratings are on a scale of 1 to 5, with 5 being the best. Newest reviews appear at the top of the list for each star rating.
Book Reviews
Five Stars
- Very LeFreak by Rachel Cohn
I liked this book because it taught me a very important lesson. It taught me about real love and having boyfriends. My favorite character was Laviana because she cared for Veronica or Very LeFreak very much. I was very glad that I read the book.
Review by Lynn, Grade 12
- Dust of Eden by Mariko Nagai
I loved this story because it was amazingly told how Mina Tagawa had suffered in WWII. Her parents were arrested by FBI because of Pearl Harbor. They were sent to relocation camps and it was a sad story. It teaches us the history of how Japanese Americans lived during WWII. They were innocent people and didn't commit any crime.
Review by Lynn, Grade 12
- A Devil and Her Love Song by Miyoshi Tomori
I liked it because it made sense to me in the first book. It was a book about a girl named Maria Kawai. She's a girl that doesn't get along with anyone except for three people. Everyone's always being mean to her but she doesn't care. She always keeps a straight face and keeps talking back.
Review by Andra, Grade 7
- Shadows Over Stonewycke by Michael Phillips and Judith Pella
I think that this is a great book. It is set during World War ||. It is part of a series called The Stonewycke Legacy. These books are about different generations of a family through the years.The main characters in this book are Logan and Allison Macintyre. It had some exciting parts in it when Logan was a double agent in France. I would definitely recommend this book as a great book to read.
Review by Michaela
- Roll of Thunder, Hear My Cry by Mildred D. Taylor
This book was great. The story showed how things were then. I recommend this book to everyone.
Review by Bethany B., grade 7
- Plain Kate by Erin Bow
If a teenager is looking for a book that contains no romance, but ends with a heart-touching moment, then the book Plain Kate is for you. The book begins in a small town where a little girl, Katerina, who, like her father is a magnificent carver, and bears the town's witch scorn. This worsens when the "witch's fever" comes and the girl's father becomes one of the witch's fever's victims. The story is full of suspense and here are many twists and turns as Katerina journey's with her friend, Taggle the talking cat. My favorite character is the cat, which humorously talks about his need of heaps of food and plays an emotional part in the ending that may bring you to tears. Erin Bow expertly eaves together fantasy, humor, and sadness into this 314 page book.
Review by Emily C.
- The Fellowship of the Ring by J.R.R. Tolkien
I loved this book because there is action in it. There isn't that much of people just talking. My favorite character is Legdes (or Pippin). My opinion of this book is that it is good, exciting, and there is much adventure.
Review by Abigail F.
- Redwall by Brian Jacques
A story of how a mouse, Matthias comes from being an orphan to becoming a warrior of the Redwall. Matthias finds Martin the Warrior's sword and defeats the army that is invading Redwall. Do not judge this story because it has animals in it.
Review by Wendy H.
- Into the Wild (Warriors series) by Erin Hunter
I loved this book! It's really great! My favorite characters are Firepaw, Bluestar, and Yellowfang. I can't wait to read the rest of the series and the other books by Erin Hunter! Even though I'm allergic to cats, I still love reading great books like this about them and their adventures. This is a great book and I would definitely recommend it, especially if you're searching for a new series to try out.
Review by Alexis
- Guardians of Ga'Hoole by Kathryn Lasky
I loved this book because this book had a lot of adventure. My favorite character was Ezylryb and he was a strong commander. There was love, war and hatred. If you like owls fighting then you should read this book.
Review by Lynn C.
- Let the Song Go On:Fifty years of Gospel Singing with the Speer Family by Paula Becker
I really liked this book a ton! It is a biography of the Speer family. They were a southern gospel music group from about 1921-1998. They were known as the first family of gospel music. This was a great book and it was really accurate. It also has a lot of old pictures of them. My favorite member of the Speer family is Ben Speer. This is a great book for southern gospel music fans and people who like biographies. The only problem is that this book is hard to find since it was written in 1971. If you can find this book it is definitely great to read.
Review by Michaela H.
- Goodnight John-Boy by Earl Hamner and Ralph Giffin
This book is about the show "The Waltons" which is based on Earl Hamner and his family. It tells about Earl Hamner growing up and when he wrote his books which came before the show. It also tells about the movies before the show. The book also has a section with summaries of all of the episodes and later movies. There are a lot of pictures of the people from the show and of Earl Hamner's family. It also talks about the museum in Schuyler, Virginia(it is really a neat place). This book is really neat.
Review by Michaela H.
- Left Behind: The Kids by Jerry B. Jenkins and Tim LaHaye
I like the Left Behind kids series because it has a lot of action in it. I would suggest these books to kids 9 and up.
Review by Amy H.
- Anne of Green Gables by Lucy Maud Montgomery
I like Anne of Green Gables because it has alot of action in it. I would recommend these movies to kids 10 and up.
Review by Amy H.
- Catwings By Ursula K. Le Guin
Well, I loved the book because I love cats. I loved all the cats in the book.
Review by April
- The Mark of Athena By Rick Riordan
I like this book of the series because, all the characters meet. It is the most exciting book so far. They are always risks and making sacrifices. I like how they are about the gods. This book was awesome.
Review by Isabella
- Shoot Out: A Comeback Kids Novel By Mike Lupika
Very good and exciting book.
Review by Zach
- Fangirl By Ken Baker
I loved the book because it had a connection toward a fan and her favorite star. Once you start reading it, you won't be able to put it down.
Review by Alli
- Number the Stars by Lois Lowry'
This book is about a family that lives in Denmark, and is helping a family that is Jewish to get to Sweden to have freedom. This is in the time when Hitler was ruling Denmark and there were German soldiers everywhere.
Review by Xavier
- The Mysterious Benedict Society by Trenton Lee Stewart
In this book, it was about 4 people who were picked on a test that had to go on a journey to stop someone named Mr. Curtain, who was trying to rule the world. They were supposed to spy on Mr. Curtain's executives, recruiters, and Mr. Curtain.
Review by Xavier
- The Battle for Wondla by Tony Diterlizzy
The Battle for Wondla is a science fiction fantasy adventure book. It will draw you in from the first sentence until the last sentence. If you are a fan of the Harry Potter book you will like this series.
Review by Mackenzie
- Les Miserables by Victor Hugo
Les Miserables towers above other book in a way unique to its plot of compassion. Every character an unforgettable impression on every reader. Victor Hugo elaborates with such talent, and such description on that it leaves the reader in utter admiration. Les Miserables will remain one of the best works of all times.
Review by Lauren
- Jane Eyre by Charlotte Bronte
Jane Eyre was a WONDERFUL book! The plot was interesting and so were the characters. I liked Mr. Rochester (Jane's boss and lover) the best because he was funny and adored Jane. I think people who like classical romances would greatly enjoy this book.
Review by Perri
- Nancy Drew: Mystery of the Glowing Eye by Carolyn Keene
I loved this book! It was thrilling, and the excitement never died. As soon as Nancy had found a clue, there was lots of adventure. I especially liked it because the whole book Nancy was searching for a friend of hers who had been kidnapped. My favorite character is George, who is one of Nancy's close friends. She and her cousin Bess often help Nancy solve mysteries. I really enjoyed this books and I can't wait to read another!
Review by Rachel
- Shatter Me by Tahereh Mafi
Shatter Me is the living description of "not judging a book by its cover". The original cover of this book is awful but the pages are the exact opposite. This book holds a love triangle, to great for this time. Every page has you turning for more. Each character has a personality that's been plotted to perfection. Just use Kenji as an example, trust me, he's going to become your favorite. :)
Review by Kate
Four Stars
- The Titan's Curse by Rick Riordan
I loved this book because of all the constant action in it. The author also really hooked me on to the story with the great flow, creativity and the awesome characters. All the protagonists in the story are amazing, but if I had to pick a favorite character it would be Thalia. Since this is based off mythology she's the daughter of Zeus. She wears punk clothes, has a harsh attitude, is really brave and never gives up. I would recommend this to all ages who love fantasy and mythology.
Review by Karen, Grade 7
- Bad Island by Doug TenNapel
I loved this book because it kept my heart racing about what was going to happen next. MY favorite character was Janie because she is really funny. It's a book you won't want to put down.
Review by Sirisha, Grade 6
- Tortall and Other Lands: A Collection of Tales by Tamora Pierce
I loved this book because it has interesting tales about different people lived in interesting places (desert, New York City, tales are not set in Tortall). Tamora Pierce had wrote these stories that had not been published. My favorite character in this book was Adria. Adria had struggled to become an engineer. She was smart at mathematics and her father disliked her education.
Review by Lynn, Grade 12
- Turnabout by Margaret Peterson Haddix
If you were offered a chance at immortality would you accept it? Turnabout takes a realistic, kind of scientific approach to the prospect of immortality. It is really interesting and it kind of gets you thinking about life and death. You start thinking-would you accept the offer of endless life and if you did, what would you do with the extra time? Is an endless life really better? This book takes an interesting idea nd keeps it interesting with plenty of twists and turns in the plot. I would recommend it to anyone who's looking for something new and unpredictable (in a good way).
Review by Emily, Grade 10
- Death Note Volume 1: Boredom by Tsugumi Ohba
In Death Note vol 1 Light finds a "Death Note" so basically now he can kill whoever he knows the name and face of. He wants to use this notebook to make the world a "better place." IN the first volume the entire plot is a decoration of war between Light and an investigator called L. The volume ends on a semi-cliff hanger where the fiance of one of the victims of the death note begins her revenge.
Review by Diana, Grade 10
- Z for Zachariah by Robert C O'Brien
I really liked this book because it took a realistic approach to a story about post-nuclear war in America. It kept me at the edge of my seat with the unexpected character reactions. I do think they should add a sequel if there isn't one. The only part of this book that was not as good, was the ending. Towards the end I just wanted to get it over with and it was hard to shovel through the descriptive writing that concludes it.
Review by Diana, Grade 10
- Rush Revere and the Brave Pilgrims by Rush Limbaugh
"Rush, rush, rushing to/from history," is a quote frequently spoken in the book. This book is mainly based in the 21st century at a middle school and in the 17th century at Plymouth Plantation. My favorite character is William Bradford, since he's a brave man that strongly clings on to what he believes in, no matter how horrible the consequences. As a result, I like this book since it tells the REAL story of the Plymouth Colony and the story's theme is, "if you work hard, you will accomplish your goal." I strongly recommend this to history fans, history teachers, and people who are searching for a much more fun way to learn history.
Review by Emily C.
- The Fault in Our Stars by John Green
Needless to say, this book was extraordinarily sad. Compare to the move, the book is always better, but I think they did a decent job with the film. They left out a few characters that I thought were important, one being Hazel's best friend Katlyn. Most of the book was shown very well in the movie; however, and it turned out to be excellent.
Review by Emily P.
- Unnatural Creatures Selected by Neil Gaiman
Unnatural Creatures was a very interesting novel. It was compromised of many different stories about imaginary creatures. I didn't really like the idea of mashing different stories together because you have to remember the different stories, and some stories were hard to comprehend, in my mind. The novel did keep me reading it for all of eternity, though. My favorite story was definitely the one about the Griffin and the Minor Canon. I think the author, Neil Gaiman, intended for an audience of people who love unrealistic characters. I thought that it was going to be about supernatural animals, but in reality it is really about talking animals.
Review by Rebecca
I loved this book because it had a great sense of humor, it was about the right level for me, and I learned tons of cool words from it. The book is about a girl named Vanessa Rothrock, who is 12 3/4, and her mom is running for president. She is in seventh grade, but is always being followed by a six-foot tall security guard. When she starts receiving threatening letters she knows she has to do something about it . . . but what? Read the book and find what happens while having a great time!
Review by Laurel
- Kobato series by CLAMP
I loved the book because every book at the end had a little hanging to the next book, so after I finished a book, I got excited about reading the next book. My favorite character would be Kobato-san. She is my favorite character because she's always happy and full of energy. I think people who like manga or graphic novels would enjoy this series.
Review by Caitlyn
- Dear Killer by Katherine Ewell
Almost everyone has read a murder mystery novel, but almost every one of those books are told from the victim or detectives. But not Dear Killer, this novel is told from the point of view of Kit, London's most famous killer since Jack the Ripper. Kit doesn't just kill for fun she kills for a type of justice, but that doesn't make her murders okay. Follow Kit though her kills as she decides if living this life is the right or wrong thing to do.
Review by Kate
- Doll Bones by Holly Black
This book was very exciting and very long. It was about three friends who went on a journey to bury a doll who was to the friends, "a Queen". They learned about her history and went on a long journey to East Liverpool to Ohio.
Review by Xavier
- The Kane Chronicles Survival Guide by Rick Riordan
This book told you how to survive if you were in the world of the Kane Chronicles. It wasn't the best book, but I still liked it. It told you a bit more about the characters. My favorite character is still Sadie. Over all I liked the book.
Three Stars
- Undercurrent by Paul Blackwell
This is a very interesting book about a boy whose entire life is changed one day after he falls off a waterfall. Within hours after he wakes up his best friend tries to kill him and he soon finds out that numerous others want him dead. The relationships with everyone he has known, and with people he hasn't known, all change. This book was very good until the ending, which I personally didn't like but I won't spoil. This is a great book for teens.
Review by Emily, grade 10
- In the Shadow of Blackbirds by Cat Winters
In the Shadow of Blackbirds by Cat Winters is a very dark book. It discusses the issues in America during a terrible period, World War I. It also puts a teenage girl in common situations in America during this time. The writing in this book is really good, but there was so much going on, that it became a little confusing. But overall, it was a good book.
Review by Stella, grade 8
Two Stars
- Fangirl by Ken Baker
Have you ever read a terrible fanfiction that's so bad it doesn't even deserve to be online? Let alone be published into a book? If you are at all interested in reading a book that fits this exact description, then fangirl is you book. This book is so far-fetched, it's not even a book to read for laughs, it's just plain stupid. This writing is choppy and the characters change personalities about every chapter. Fangirl is so bad that you don't even want to waste time reading it.
Review by Kate
One Star
Movie, Music and Audiobook Reviews
Five Stars
- The Fourth Wise Man
This movie is a Christmas movie. It is about this man who was trying to catch up with the other wise men, who were going to see Jesus Christ. This is a great movie. It is great for anybody to watch. My teacher let me bring it to school for Bible class. My family watches it every year around Christmas. It is a wonderful movie.
Review by Michaela H.
- No Deposit, No Return film starring Don Knotts
This movie is really funny. It has Don Knotts from the Andy Griffith Show. I really liked it a lot. It is a great movie to watch as a family because it is absolutely fine for everyone to watch.I would definitely recommend watching it.
Review by Michaela H.
- Living Proof Music CD by Awana Clubs
I like (Living Proof) because its the kind of songs I like. I also like the fact that its contemporary Christian music. I would recommend this to anyone who likes contemporary music or Christian music. I hope you like it because I sure did!
Review by Amy H.
- The Chronicles of Narnia I really like The Chronicles of Narnia because it has a lot of different adventures in it . I would suggest these movies for kids 8 and over. I am sure you will like it.
Review by Amy H.
- Maleficent directed by Charles Perr ault
This was an AWESOME movie! My favorite character was Maleficent (Angelina Jolie). This movie would be scary to young children but I went with my friends and we all loved it.\
Review by Cecilia
Four Stars
- The Hobbit: The Desolation of Smaug directed by Peter Jackson
I enjoyed this film a lot. There was a lot of action and battle but also journeying. It left off on a cliffhanger ending, which I will not spoil. Also, there are many suspenseful scenes that make you wonder what will happen. I would recommend this movie to everyone who is interested in battle and fantasy.
Review by Simrat
- The Lego Movie directed by Chris Miller and Phil Lord
It was a very good movie. The animations were great and I really enjoyed it. It was full of action and adventure. My least favorite character was Lord President Business, because he wanted to destroy the world. I liked how it transferred from the Lego World to reality. I highly recommend this movie.
Review by Simrat


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Rapunzels: a book club for girls aged 9-13 at Greene County Library
From Wiki
Article in Book Groups, Juvenile Fiction and Young Adult Fiction Categories
The Rapunzels formed in the summer of 2008, and this wiki was first conceived of as a project for the Rapunzels!
Rapunzels "Reads" of Winter/Spring 2011
- January 20 Tales of a Fourth Grade Nothing by Judy Blume
- February 17 Journey to the River Sea by Eva Ibbotson
- Watch a video book talk from Storytubes on the Girls Read page.
- March 17 Boston Jane: An Adventure by Jennifer Holm
- April 21 When You Reach Me by Rebecca Stead
- May 19 The Evolution of Calpurnia Tate by Jacqueline Kelly
Rapunzels "Reads" of Fall 2010
- September 16 The View From Saturday by E.L. Konigsburg
- October 21 Savvy by Ingrid Law
- November 18 The Jade Dragon by Carloyn Marsden
- December 16 The Fairy Tale Detectives (The Sisters Grimm, book 1) by Michael Buckley
Rapunzels "Reads" of Summer 2010
- June 17 Becoming Naomi Leon by Pam Munoz Ryan
- July 15 Three Cups of Tea: one man's journey to change the world...one child at a time by Greg Mortensen and David Oliver Relin; adapted for young readers by Sarah Thomson
- August 19 A Single Shard by Linda Sue Park
Rapunzels "Reads" of Spring 2010
The Rapunzels will meet the third Thursday of each month at 3:30 pm in the Greene County Library. Call the library for more information or to sign up. (434) 985-5227
- January 21 Granny Torrelli Makes Soup by Sharon Creech
- February 18 A Year Down Yonder by Richard Peck
- March 18 The Secret Garden by Frances Hodgson Burnett
- April 15 The London Eye Mystery by Siobhan Dowd
- May 20 Strawberry Girl by Lois Lenski
Rapunzel "Reads" of Summer 2009
- Tuck Everlasting by Natalie Babbitt
- Jacob Have I Loved by Katherine Paterson
- The Wolves of Willoughby Chase by Joan Aiken
- The Mixed Up Files of Mrs. Basil E. Frankweiler] by E.L. Konigsburg
- {{#ev:youtube|Vr4i1oVgJPc|300}}
- Rodzina by Karen Cushman
- The Green Glass Sea by Ellen Klages
Rapunzels "Reads" of Summer 2008
- The Westing Game by Ellen Raskin
- "The Westing Game" is a mystery like none I've ever read. An awesome and sophisticated book really. I loved the true-to-life characters Ellen Raskin created, with all their quirks and weaknesses. This is a multi-layered story, which comments subtly on racism, female independence, snobbery, and greed. I tried keeping notes on the characters as I read, trying to figure out the murderer of Sam Westing, and the answer to the "Westing game" but gave that up after I'd accumulated several pages of notes. I didn't figure it out either until the author gave it away! Loved it! Littlegreenlibrarian 15:03, 7 June 2009 (EDT)
- The True Confessions of Charlotte Doyle by Avi
- Bell Prater's Boy by Ruth White
- This is one of my very favorite books ever. I loved getting to know Gypsy and Woodrow and their families in this book, and, like the characters of all great books, they will live on in my head always. This book is great for anyone aged 9 and up. I've known many adults who loved it. "Belle" deals with some issues universal to all humans, loss of an important person, the importance of looks, and the stories we tell ourselves in order to survive loss. Littlegreenlibrarian 20:05, 7 June 2009 (EDT)
- Tom's Midnight Garden by Philippa Pearce.


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Sometimes I picture Lews Therin Telamon as an actual, tiny dragon that lives in Rand's brain and I feel no shame in this
^Best gif EVER for this post
How come Perrin and Mat are Ta'veren and Nyneave and Egwene aren't?
Nyneave and Egwene just seem to do so much more for the cause of the Light than either of those two.
Perrin fights in the Two Rivers, then shows up once or twice and spends the rest of his time chasing Faile.
Mat…is lucky and fights a couple of battles and will probably have something to do with the Eelfinn and Aelfinn, and he seems to play a bigger role than Perrin, for sure, but he does considerably less than either of the two girls, at least so far.
Idk, maybe it's just my dislike of Mat and indifference to Perrin showing, but why on earth are these two more important to the fate of the universe than Nyneave and Egwene?
I guess it's more of a meta thing, but I don't understand why Jordan didn't just make the girls ta'veren too.
Or just leave Rand alone as the chosen one and make none of the others ta'veren.
I suspect that this is the result of Jordan establishing who was (and who was not) ta'veren at the start of the story. I don't think Mat and Perrin are ta'veren because they are more important to the fate of the world, but because in the first three books, it is more important that they are ta'veren.
Being ta'veren means Mat and Perrin provide Rand with protective camouflage and support. It is less obvious than it would otherwise be that Rand is the Dragon Reborn; he doesn't get Ba'alzamon's full focus and, for example, he can talk to his friends about his creepy nightmares because they're having them too.
Being ta'veren also means Mat and Perrin have something of a "superpower" (and an explanation for why they odds might be in their favour, enabling them to escape various situations) at a point in the story when they haven't yet acquired other special abilities.
By comparison, the girls can't be decoys for Rand and they already have superpowers when the story begins, so they have other strengths that they can drawn upon. In the earlier books, they have more supporting roles and less time is devoted to their exploits (and I suppose it's possible Jordan also didn't yet realise just how much of the story was going to be about them). So that's why I think the series begins with just the boys being ta'veren.
However, as the series progresses, things changes. And because being ta'veren is something one becomes, rather than something one is born with, Jordan was not stuck with what he decided back in book one. He could have revoked ta'veren status from some characters and/or bestowed it upon others.
Lan: I have no heart. I do not have feelings. I'm in war with the Shadow. Death is lighter than a feather. Duty, heavier than a-
*Nynaeve walks into the room*
Lan: Well, fuck.
3. Robert Jordan is way better at pivotal character scenes than I ever realized. This doesn't come up until near the end of The Eye of the World, but I never would have noticed the dramatic skill that Jordan demonstrates in this exchange between Nynaeve and Lan unless Sylas hadn't isolated it: […]
< i>"A Wisdom seldom weds." She paused to take a deep breath, as if steeling herself. "But if I go to Tar Valon, it may be that I will be something other than a Wisdom."
[…] That isn't dialogue, that is a dance. Nynaeve jokes, and Lan demures. Nynaeve counters by being heartfelt and Lan dismisses it with a compliment that seems too hyperbolic to be true but is actually just as heartfelt. Nynaeve is nonetheless knocked back by the dismissal and tries to place herself once more at a remove by bringing up societal standards. Lan, eager for such an out, plays along with this but goes too far, saying that no man could withstand the glory of an Aes Sedai/Wisdom. This is such an attack on Nynaeve's sense of self that it forces her to defend her new status as a channeler, which she does, with a ferocity and immediacy that the reader already identifies as unique to Nynaeve. Her anger escalates and Lan suddenly reveals just how d eep his feelings are for her. It is clear that only Nynaeve could move Lan to such open emotion. These two are perfect for each other and now, look, Lan is walking away. Having taken us to these dizzying emotional heights, Jordan has ended the scene, leaving us just as gutted as Nynaeve. The entire scene is only about 300 words and it propels their relationship through 14 books.
My favorite genre of Wheel of Time review: whiny boys who fail to grasp that RJ wrote reverse sexism in his world, all they know is that they don't like reading about male characters getting treated the way they treat women in real life. Suck it, boys, you're just jealous we can channel ¯\_(ツ)_/¯
I've started reading the series in young age and I never thought that what I am reading is something unique. Cool and strong female characters all around the world? Is this supposed to be newsflash and educational for my young brain? Not for me but it seems so for many other readers. ¯\_(ツ)_/¯


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[Cubics] Basic Bookcase & Shelving Unit (L300-4-1)
- Modular Furniture - You can rebuild existing Cubics to new design with extra Cubics parts
- Lego Construction System (Very easy to assemble)
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Material: ABS
Size (mm):
Thickness: 25mm
Depth: 240mm
Components: 13x 300 Panels, 2x L Joints, 5x T Joints, 3x + Joints, 5x Legcap
More Details of Components: http://decoisland.com/pages/cubics-components-details
About Cubics
Cubics is a DIY Lego Construction System furniture that consists of interchangeable panels and joints to create a cube like storage structures. The components can be assembled and connected in many ways, to build such furniture as bookcases, media units, wall shelf and any other types of storage units.
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