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Vitamins and Minerals From A to Z
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Vitamin A
One type comes from animal sources of food. It
helps you see at night, make red blood cells, and fight off infections. The
other type is in plant foods. It helps prevent damage to cells and an eye
problem called age-related macular degeneration. (But too much vitamin A can
hurt your liver.) Eat orange veggies and fruits like sweet potato and
cantaloupe, spinach and other greens, dairy foods, and seafood such as shrimp
and salmon.
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Vitamin B1 (Thiamin)
It helps your body turn food into energy. It's
also key for the structure of brain cells. Legumes, like black beans and
lentils, and seeds are go-to sources. Pork and whole grains are also good. Most
people get enough thiamin from the foods they eat, but pregnant and
breastfeeding women need a little more. People with diabetes tend to have low
levels of it.
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Vitamin B2 (Riboflavin)
You could get enough for the day from a good
breakfast! It’s added to many fortified breads and grain products and also
found naturally in eggs, asparagus and other green veggies, and milk. Your
cells need it to work right, and it might help prevent migraines. (It gets its
name from the Latin word "flavus" for yellow -- a lot of B2 will turn
your pee a bright color.)
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Vitamin B3 (Niacin)
This is a family of compounds that your body
needs to turn food into energy and store it. It helps protect your skin and
tissues, too, and may improve your cholesterol levels. Three ounces of canned
tuna has nearly all you’ll need in a day. Or serve up some chicken, turkey,
salmon, or other lean meats. You're vegan? Eat crimini mushrooms, peanuts, and
peanut butter.
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Vitamin B6
This vitamin plays a role in more than 100
different reactions in your body. Some research has shown that B6 may help
protect against memory loss, colorectal cancer, and PMS. It’s found in many
kinds of foods including leafy and root vegetables; non-citrus fruits like
bananas, avocados, and watermelon; legumes; and fish, poultry, and lean meat.
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Vitamin B12
Rev up before hitting the gym with a snack
like a hard-boiled egg or cereal with vitamins added. B12 helps your body break
down food for energy. Some athletes and trainers take supplements before
workouts, but these don’t really boost your success if you're getting enough in
your meals.
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Vitamin C
Despite claims made by some over-the-counter
remedies, it doesn’t prevent colds. But once you have symptoms, drink orange or
grapefruit juice to help yourself stay hydrated and feel better sooner. Your
body must have vitamin C to help your bones, skin, and muscles grow. You'll get
enough from bell peppers, papaya, strawberries, broccoli, cantaloupe, leafy
greens, and other fruits and veggies.
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Calcium
This mineral helps concrete harden. Its
strength makes it the building block for your bones and teeth. It's also key to
make muscles move, including your heart. Get calcium from milk, cheese, yogurt,
and other dairy foods, and from green vegetables like kale and broccoli. How
much you need depends on your age and sex. Check with your doctor about whether
you should take a supplement.
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Chromium
You only need a trace amount of this mineral,
which is believed to help keep your blood sugar levels steady. Most adults
easily get enough by eating foods like broccoli, English muffins, and garlic.
You may see chromium supplements that promise to help you lose weight, but
there’s no scientific evidence to back up those claims.
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Vitamin D
Like calcium, it keeps your bones strong and
helps your nerves carry messages. It also plays a role in fighting germs.
Careful time in the sun -- 10 to 15 minutes on a clear day, without sunscreen
-- is the best source. Or you could eat fish such as salmon, tuna, and
mackerel. There's a little in egg yolks, too. You can also get milk and
sometimes orange juice with added vitamin D.
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Vitamin E
It’s something called an antioxidant, which
protects your cells from damage caused by cigarette smoke, pollution, sunlight,
and more. Vitamin E also helps your cells talk to each other and keeps blood
moving. Sunflower seeds and nuts including almonds, hazelnuts, and peanuts are
good sources. If you’re allergic to those, vegetable oils (like safflower and
sunflower), spinach, and broccoli have vitamin E, too.
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Folic Acid
For moms-to-be, it's a must. It helps make DNA
and prevent spina bifida and other brain birth defects. Asparagus, Brussels
sprouts, dark leafy greens, oranges and orange juice, and legumes (beans, peas,
and lentils) are rich in folic acid. Your doctor may want you to take a
supplement, too.
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Vitamin K
You need it for blood clotting and healthy
bones. People who take warfarin, a blood-thinner, have to be careful about what
they eat, because vitamin K stops the drug from working. A serving of leafy
greens -- like spinach, kale, or broccoli -- will give you more than enough K
for the day. A Japanese dish called natto, made from fermented soybeans, has
even more.
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Iodine
Your thyroid uses iodine to make hormones that
control metabolism. The first symptom of a deficiency is usually a goiter, a
lump in your neck caused by an enlarged thyroid gland. It’s rare in the U.S.,
largely because iodine is added to table salt. Other top sources include fish
and seaweed. Too much iodine can be harmful though, and supplements interact
with some medications.
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Iron
When your levels are low, your body doesn’t
make enough healthy red blood cells. And without them, you can’t get oxygen to
your tissues. Women who are pregnant or have heavy menstrual cycles are
most likely to have anemia, the medical name for when you don’t have enough
iron in your blood. Keep up your levels with beans and lentils, liver, oysters,
and spinach. Many breakfast cereals have a day’s worth added. Even dark
chocolate with at least 45% cacao has some!
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Magnesium
This mineral plays a role in making your
muscles squeeze and keeping your heart beating. It helps control blood sugar
and blood pressure, make proteins and DNA, and turn food into energy. You'll
get magnesium from almonds, cashews, spinach, soybeans, avocado, and whole
grains.
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Potassium
You may think of bananas, but green leafy
veggies are a better source of this mineral. It helps keep your blood pressure
in a normal range, and it helps your kidneys work. Levels that are too low or
too high could make your heart and nervous system shut down. You should also
watch your salt, because your body needs the right balance of sodium and
potassium. Snack on raw cantaloupe, carrots, and tomatoes, too.
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Selenium
It does a lot of things, like fighting off
infections and helping your thyroid gland work. Most Americans get enough from
what they eat, including meat, bread, and eggs. Too much can cause brittle
nails, nausea, and irritability. Just four Brazil nuts could put you at your
daily limit for selenium!
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Zinc
Without it, you couldn't taste and smell. Your
immune system needs it, and it helps cuts, scrapes, and sores heal. It may help
you keep your sight as you get older. While you can get zinc from plant sources
like sesame and pumpkin seeds, chickpeas, lentils, and cashews, it's easier for
your body to absorb it from animal foods, such as oysters, beef, crab, lobster,
and pork.
This tool does not provide medical
advice.
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