Vitamins and Minerals from A to Z

Vitamin A There are two main types of vitamin A. One comes from animal sources of food. People need this to help see at night, make red blood cells, and fight off infections. The other is in plant foods, which help prevent eye problems related to age-related macular degeneration, and to cells all over the body. To get vitamin A, eat orange veggies and fruits like sweet potatoes, cantaloupe, spinach and other greens, dairy products, and seafood, like shrimp and salmon. However, too much vitamin A can hurt the liver. Vitamin B-12 Eating this vitamin before heading out for a day at the gym in foods like hard-boiled eggs and cereals with this vitamin, helps the body to break down food and energy. Athletes and trainers take supplements before workouts, but don't use to boost success if you're getting enough in your meals. Vitamin C It is a myth that vitamin C doesn't prevent colds like over-the-counter remedies say. If you get symptoms, drink orange or grapefruit juices to stay hydrated and feel better soon. The body needs vitamin C to help bones, skin, and muscles to grow. You can get plenty of vitamin C from bell peppers, papaya, strawberries, broccoli, cantaloupe, leafy greens, and other fruits and veggies. Calcium Calcium, when mixed with sand, helps harden concrete. The strength creates a building block for bones and teeth. This is key to making muscles, like the heart, move. You can get calcium from milk, cheese, yogurt, other dairy foods, green vegetables like kale and broccoli. How much is needed depends on your age and sex. You should check with your doctor about taking supplements. Vitamin D Like calcium, vitamin D keeps bones strong and nerves carrying messages. It plays an important role in fighting germs. However, watch your time in the sun (10 - 15 minutes on clear days without sunscreen), but is the best source of vitamin D. You can also eat fish, like salmon, tuna, and mackerel. There is a little vitamin D in egg yolks, and you can get milk and orange juice with added vitamin D. Vitamin E Also called an antioxidant, vitamin E protects cells from damage caused by cigarette smoke, pollution, sunlight and more. Vitamin E helps cells talk to each other as well as keep the blood moving. Sunflower seeds and nuts like almonds, hazelnuts, and peanuts are good sources of vitamin E. If you have an allergy to these foods, vegetable oils like safflower and sunflower, spinach and broccoli have vitamin E too. Folic Acid If you're pregnant, folic acid is a must as it helps make DNA and prevent spina bifida and other birth defects. Asparagus, Brussel sprouts, dark leafy greens, oranges, orange juice, legumes--like beans, peas, and lentils--are rich in folic acid. The doctor can suggest supplements too. Vitamin K This vitamin is important for blood clotting and healthy bones. However, people taking Warfarin, a blood thinner, should be careful what they eat as vitamin K may react badly to the drug. A serving of leafy greens like spinach, kale, and broccoli can give you plenty of vitamin K for the day. Also, the Japanese dish--Natto, made from fermented soybeans--has even more. Iron If you have low levels of iron, the body doesn't make enough healthy red blood cells, and with them, you can't get enough oxygen to the tissues. Pregnant women and those with a heavy menstrual cycle are more likely to have anemia--a medical name for not enough iron in the blood. To keep your iron levels up, eat beans, lentils, liver, oysters and spinach. Dark chocolate with 45% cacao has iron. Magnesium This mineral plays a role in making muscles squeeze and keeps the heart beating. It also helps control blood sugar and blood pressure, makes proteins and DNA, and turns food into energy. Foods like almonds, cashews, spinach, soybeans, avocado, and whole grains contain magnesium. Potassium Bananas as well as leafy greens, are a good source of potassium, which helps your blood pressure to stay within a normal range, and helps your kidneys work. If your levels are too low or too high, it can make your heart and nervous system shut down. You should watch your salt intake as the body needs the right aomount of sodium and potassium. Eat raw cantaloupe, carrots and tomatoes to get potassium. Zinc Without zinc, you can't taste or smell, and your immune system needs it to help cuts, scrapes, and sores to heal. It can also help your sight as you age. While you can get zinc from plant sources like seasame and pumpkin seeds, chick peas (garbanzo beans), lentils, and cashews; it is easier for your body to absorb zinc if you get it from animal sources like oysters, beef, crab, lobster, and pork. Source www.webmd.com/vitamin-and-supplements/ss/slideshow-vitamins-minerals-overview.