Vitamins and minerals are essential to human health and wellness,
helping with body functions and protecting against illness. If you don't
have a vitamin deficiency and eat a varied diet rich in nutrients, you
probably get enough vitamins and minerals naturally. But if like many
people you skimp on some of the necessary foods, you may need to take
supplements or change your diet or lifestyle.
Vitamin D
Vitamin D
helps the body absorb calcium, which keeps bones strong. It also helps
muscles and nerves function properly and protects against bacteria and
viruses. The best way to get sufficient vitamin D is get 10 minutes of
sunlight every day, remember to be extra vigilant about
getting sun during the winter months when people tend to stay inside
more. People with darker skin tones also need to spend more time in the
sun to absorb a sufficient amount of vitamin D.
Iron
Iron is an
important component to most proteins and enzymes and aids in moving
oxygen around your body and in cell growth. Foods rich in iron include
soybeans, lentils and oysters. Cereal and oatmeal are also fortified
with iron. The only people who should take a vitamin supplement with
iron are women of menstruating age or those who have been diagnosed with
an iron deficiency, if you are feeling tired and are
getting sick more often, you might ask your doctor to measure your iron
levels.
Vitamin C
Vitamin C is
an antioxidant that protects the body against damage by free radicals,
the molecules responsible for aging and tissue damage. Vitamin C also
makes collagen, which helps wounds heal. "Vitamin C is part of our
connective tissue. If there's not enough, our gums might bleed, or we
might have bruises or cuts that won't heal easily, people
who eat a diet with fruits and vegetables don't need a supplement unless
they have a deficiency. Vitamin C has not been proven
to help in preventing colds.
Vitamin A
Vitamin A aids
vision, the immune system and cell growth and can be found in meats,
fruits and vegetables. One type of vitamin A, known as beta-carotene, is
found in orange vegetables such as squash, pumpkins and carrots. Since
vitamin A is fat-soluble, cook your vegetables with a splash of olive
oil in a pan, you can buy beta-carotene supplements, but
its not recommended a synthetic form of vitamin A known as retinyl
palmitate, which can case serious problems among certain people
including smokers and those exposed to asbestos.
Thiamine (B1), Riboflavin (B2), Niacin (B3)
Vitamins B1,
B2 and B3, also known as thiamine, riboflavin and niacin, are in a group
of B vitamins that help to convert carbs into sugar to fuel your body.
These vitamins keep your skin, hair, eyes and liver healthy, your immune
system strong and your circulation system running. You can get these
vitamins in meats, grains and vegetables. Most people don't develop
deficiencies in these vitamins because so many grains are enriched with
them, but if your diet is made up of mostly white foods, it
may help to eat better or take supplements.
Folate
Folate helps
the body make new cells and is especially vital for infants and pregnant
women who are experiencing rapid cell division. All women of
childbearing age should take a folate supplement, Sukol says, especially
if you would like to be pregnant within the next 10 years. Folate
deficiencies have led to the birth defect known as spina bifida and can
increase the chances of childhood cancer. Today, flour is fortified with
folate, but you can also get it naturally by eating whole grains like
lentils and leafy green vegetables.
Vitamin B12
Vitamin B12
helps to form red blood cells and assists in brain function and in
making DNA. Foods rich in vitamin A include clams and liver. This
vitamin needs acid in the stomach for the body to absorb it, so a number
of people, such as the elderly, those who take antacids, or people on
the diabetic medicine Metformin may have trouble processing it, if you are of that population or feel tired or cranky, you may
want to have your doctor check your B12 levels. Vitamin B12 deficiencies
can also cause memory loss and tingling or numbness
Vitamin B6
Vitamin B6
aids the body in enzyme reactions, especially in the metabolizing
proteins. It is also needed to synthesize certain neurotransmitters such
as serotonin, a mood stabilizer, and it aids in the formation of
myelin, the fat sheath that insulates nerves and makes them work more
smoothly, someone with a vitamin B6 deficiency may
experience jerky movements or numbness in the legs. You can get vitamin
B6 by eating whole grains, beans, lentils, vegetables and meats.
Vitamin E
Vitamin E is
an antioxidant that helps protect against cell damage caused by free
radicals. It also helps prevent blood from clotting in vessels. You can
get vitamin E from seeds and nuts. If you take a supplement, keep in
mind that higher doses of vitamin E supplements have been associated
with heart complications in men who take statin drugs to lower
cholesterol, if you are taking a multivitamin, also look at
how much vitamin E is in it. If it is more than 400 IU, stop using it.
Vitamin K
Vitamin K
helps the body coagulate blood which helps control bleeding. The best
sources of vitamin K are dark green vegetables such as parsley, kale,
spinach, Brussels sprouts, swiss chard, broccoli, and mustard greens. People should eat foods rich in vitamin K." Vitamin K
supplements may interfere with certain drugs, especially if you are on a
blood thinner.
Calcium
Calcium helps
maintain strong bones and helps muscle and nerve function. There is also
evidence that calcium improves irritability, cravings and cramps
associated with Premenstrual Syndrome. It's best to get calcium through
food, but a supplement may work for those who are lactose intolerant or
are not getting enough calcium in their diet.
Magnesium
Magnesium
helps in hundreds of biochemical reactions in the body and in
maintaining muscle and nerve function. It also aids the immune system
and keeps bones strong. Magnesium can also act as a relaxer at bedtime.You can get magnesium in coffee, tea, vegetables and cocoa
and by eating green leafy vegetables and whole grains such as wheat
bran. If you eat processed foods or are on a no-carb diet, your doctor
may prescribe magnesium supplements. However, people with kidney
function problems shouldn't take magnesium supplements.
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