Essential vitamins and minerals -
Just be aware that there is a small risk that consuming large amounts of some of these micronutrients through supplements may be quite harmful. For example, very high doses of B6—many times the recommended amount of 1.
Rather than slipping easily into the bloodstream like most water-soluble vitamins, fat-soluble vitamins gain entry to the blood via lymph channels in the intestinal wall see illustration. Many fat-soluble vitamins travel through the body only under escort by proteins that act as carriers.
Fatty foods and oils are reservoirs for the four fat-soluble vitamins. Within your body, fat tissues and the liver act as the main holding pens for these vitamins and release them as needed. To some extent, you can think of these vitamins as time-release micronutrients.
Your body squirrels away the excess and doles it out gradually to meet your needs. Together this vitamin quartet helps keep your eyes, skin, lungs, gastrointestinal tract, and nervous system in good repair. Here are some of the other essential roles these vitamins play:.
Because fat-soluble vitamins are stored in your body for long periods, toxic levels can build up. This is most likely to happen if you take supplements. The body needs, and stores, fairly large amounts of the major minerals.
Major minerals travel through the body in various ways. Potassium, for example, is quickly absorbed into the bloodstream, where it circulates freely and is excreted by the kidneys, much like a water-soluble vitamin.
Calcium is more like a fat-soluble vitamin because it requires a carrier for absorption and transport. One of the key tasks of major minerals is to maintain the proper balance of water in the body.
Sodium, chloride, and potassium take the lead in doing this. Three other major minerals—calcium, phosphorus, and magnesium—are important for healthy bones. Sulfur helps stabilize protein structures, including some of those that make up hair, skin, and nails.
Having too much of one major mineral can result in a deficiency of another. These sorts of imbalances are usually caused by overloads from supplements, not food sources. Here are two examples:. A thimble could easily contain the distillation of all the trace minerals normally found in your body.
Yet their contributions are just as essential as those of major minerals such as calcium and phosphorus, which each account for more than a pound of your body weight.
The other trace minerals perform equally vital jobs, such as helping to block damage to body cells and forming parts of key enzymes or enhancing their activity. Trace minerals interact with one another, sometimes in ways that can trigger imbalances.
Too much of one can cause or contribute to a deficiency of another. Here are some examples:. Antioxidant is a catchall term for any compound that can counteract unstable molecules such as free radicals that damage DNA, cell membranes, and other parts of cells.
Your body cells naturally produce plenty of antioxidants to put on patrol. The foods you eat—and, perhaps, some of the supplements you take—are another source of antioxidant compounds. Carotenoids such as lycopene in tomatoes and lutein in kale and flavonoids such as anthocyanins in blueberries, quercetin in apples and onions, and catechins in green tea are antioxidants.
The vitamins C and E and the mineral selenium also have antioxidant properties. Free radicals are a natural byproduct of energy metabolism and are also generated by ultraviolet rays, tobacco smoke, and air pollution. They lack a full complement of electrons, which makes them unstable, so they steal electrons from other molecules, damaging those molecules in the process.
Free radicals have a well-deserved reputation for causing cellular damage. But they can be helpful, too.
When immune system cells muster to fight intruders, the oxygen they use spins off an army of free radicals that destroys viruses, bacteria, and damaged body cells in an oxidative burst.
Vitamin C can then disarm the free radicals. Antioxidants are able to neutralize marauders such as free radicals by giving up some of their own electrons. When a vitamin C or E molecule makes this sacrifice, it may allow a crucial protein, gene, or cell membrane to escape damage.
This helps break a chain reaction that can affect many other cells. Each of the nutrients that has antioxidant properties also has numerous other aspects and should be considered individually. The context is also important—in some settings, for example, vitamin C is an antioxidant, and in others it can be a pro-oxidant.
Articles and advertisements have touted antioxidants as a way to help slow aging, fend off heart disease, improve flagging vision, and curb cancer. And laboratory studies and many large-scale observational trials the type that query people about their eating habits and supplement use and then track their disease patterns have noted benefits from diets rich in certain antioxidants and, in some cases, from antioxidant supplements.
But results from randomized controlled trials in which people are assigned to take specific nutrients or a placebo have failed to back up many of these claims.
One study that pooled results from 68 randomized trials with over , participants found that people who were given vitamin E, beta carotene, and vitamin A had a higher risk of death than those who took a placebo. There appeared to be no effect from vitamin C pills and a small reduction in mortality from selenium, but further research on these nutrients is needed.
These findings suggest little overall benefit of the antioxidants in pill form. On the other hand, many studies show that people who consume higher levels of these antioxidants in food have a lower risk of many diseases.
The bottom line? Eating a healthy diet is the best way to get your antioxidants. Eating right to look and feel your best at every stage of your life.
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Harvard Health Partnership Audio Meditations Newsletter. Are you getting the vitamins and minerals you need?
Healthy Eating Vitamins and Minerals There so many different vitamins and mineral supplements available, it can feel overwhelming trying to decide what you should take. Vitamin D is important for strong bones, muscles and overall health. Ultraviolet UV radiation from the sun is necessary to produce vitamin D in the skin and is the best natural source of vitamin D.
Spending too much time in the sun may increase your risk of skin cancer. Remember to use daily sun protection , especially at times when UV index levels are at their highest 3 or above. It is important to achieve a good peak bone mass early in life. Vitamin D deficiency can result in a decline in bone density in adult life, increasing the risk of:.
Treatment options include improved sunlight exposure, diet, exercise, vitamin and mineral supplements. If you are concerned about vitamin D levels, see your GP. Your GP may recommend vitamin D supplements, which should be taken strictly as directed.
Vitamin E is an antioxidant that helps protect your body against damage from free radicals, such as exposure to cigarette smoke or radiation. It is also important for our:. Vitamin E is best obtained from a healthy diet that contains plenty of fresh minimally processed foods.
Vitamin E is also vulnerable to heat especially cooking methods such as deep frying. Deficiency is rare but can happen in people with diseases that cause fat malabsorption like cystic fibrosis.
We get vitamin K from food and the bacteria in our gastrointestinal tract. Newborn babies are given a booster to increase their vitamin K levels because they are born without bacteria in their gastrointestinal tract. We get much of our vitamin K from our diet.
Vitamin K deficiency is unlikely except when fat is not absorbed properly or when certain medications are used. For example, antibiotics can kill the gastrointestinal bacteria that produce vitamin K. Additionally, anticoagulant drugs or blood thinners may cause problems with vitamin K in the body.
Check with your doctor if you have any concerns. Although the amount you need differs between minerals, major or macrominerals are generally required in larger amounts.
Some examples include calcium, phosphorus, potassium, sulphur, sodium, chloride, magnesium. Trace minerals microminerals , although equally important to bodily functions are required in smaller amounts. Examples include iron, zinc, copper, manganese, and iodine selenium. Calcium is vital to keep our bones strong and healthy.
Calcium helps:. At different life stages, our calcium needs vary. It is better to get calcium from foods than from calcium supplements. Good sources of calcium include dairy foods like milk, yoghurt and cheese and some plant-based foods with added calcium for example, soymilk, tofu and breakfast cereals.
Iodine is essential to make thyroid hormones. These hormones control your metabolic rate the rate your body uses energy when it is resting. They also help your brain and body grow and develop.
We only need a very small amount of iodine in our diet. Iodine is found naturally in foods such as:. Iodine can also be found in iodised salt.
All bought breads except organic in Australia are fortified with iodised salt. You are likely to be getting enough iodine through your diet. However, if you are deficient and need to take a supplement, be guided by your doctor.
Too much iodine can be harmful, especially if you have an underlying thyroid disorder. Iron is an important mineral that is involved in various bodily functions, including the transport of oxygen in the blood the provision of energy to cells.
It also vital to help our immune system function effectively to fight infection. Iron deficiency is common and can affect adults and children. Around one in 8 people do not consume enough iron to meet their needs.
Some factors such as certain foods and drinks can affect how much iron your body absorbs. Also, some groups are more at risk of iron deficiency, such as babies and young children, teenage girls, women with heavy periods , vegans and vegetarians and people with chronic conditions.
Zinc is an important mineral involved in various bodily functions — growth and development as well as immune function. Zinc is highest in protein-rich foods but may also be found in some plant foods.
Dietary sources include:. Magnesium is important due to its many functions in the body — including maintaining bone health and using glucose for energy. Potassium is important for the nerves, muscles and heart to work properly.
It also helps lower blood pressure. Our bodies are designed for a high-potassium diet, not a high-salt diet. Food processing tends to lower the potassium levels in many foods while increasing the sodium content.
It is much better to eat unprocessed foods — such as fruit, vegetables and lean meats, eggs, fish and other healthy, everyday foods. Be guided by your doctor, some people with kidney disease , or who are taking some medications, need to be careful not to get too much potassium in their diet.
A small amount of sodium is important for good health as it helps to maintain the correct volume of circulating blood and tissue fluids in the body.
Most of us are consuming far more sodium than we need. In fact, many Australians are consuming almost double the amount required. Too much sodium can lead to high blood pressure hypertension and other health conditions.
Salt is the main source of sodium in our diet. It is a chemical compound electrolyte made up of sodium and chloride. Many foods — wholegrains, meat and dairy products — naturally contain small amounts of sodium, while highly processed foods usually contain large amounts.
The fat-soluble vitamins A, D, E and K can be locked away in the liver and body fat, and stored for a long time. The water-soluble vitamins, including B-complex and vitamin C, are mostly only stored for a shorter period.
A vitamin deficiency takes weeks or months before it will affect your health. For instance, it would take months of no vitamin C before you developed scurvy. Vitamin and mineral supplements may be recommended in certain circumstances to correct vitamin and mineral deficiencies — such as folate for women who are pregnant or planning a pregnancy.
Others who may be at risk of a vitamin or mineral deficiency include:. Remember, supplements are a short-term measure and should only be taken on advice from your doctor or a dietitian.
An occasional lapse in good eating will not harm you, if your usual diet consists of a wide variety of fresh foods. This page has been produced in consultation with and approved by:. Learn all about alcohol - includes standard drink size, health risks and effects, how to keep track of your drinking, binge drinking, how long it takes to leave the body, tips to lower intake.
The Alexander technique stresses that movement should be economical and needs only the minimum amount of energy and effort. A common misconception is that anorexia nervosa only affects young women, but it affects all genders of all ages.
Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation. Antipsychotic medications work by altering brain chemistry to help reduce psychotic symptoms like hallucinations, delusions and disordered thinking.
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Actions for this page Listen Print. Summary Read the full fact sheet. On this page. About vitamins and minerals Types of vitamins and their functions Vitamin A Vitamin B Vitamin C Vitamin C deficiency and scurvy Vitamin D Vitamin E Vitamin K Types of minerals and their functions Calcium Iodine Iron Zinc Magnesium Potassium Sodium Vitamin and mineral deficiencies and supplements Where to get help.
About vitamins and minerals Vitamins and minerals are organic compounds that our bodies use in very small amounts for a variety of metabolic processes.
Vitamins and minerals can cause toxicity if consumed in large amounts. Types of vitamins and their functions Vitamins and minerals are a form of nutrient called micronutrients that are needed in small amounts. Vitamin A Vitamin A is important because it: makes the immune system work effectively so it can fight disease and infections keeps our skin healthy supports reproduction and growth helps with vision.
Food sources of vitamin A There are different compounds with vitamin A activity in animal and plant foods.
Mineraals Updated November This article was Esswntial by familydoctor. Herbal caffeine products editorial staff and reviewed by Deepak S. Herbal caffeine products, MD, FAAFP, FACSM. Micronutrients are the kinerals and minerals found in food. They nourish your body and are essential to your overall health. Choosing foods each day that are rich in vitamins and minerals is the best way to give your body what it needs to be healthy. This is because it is easier for your body to absorb micronutrients through food than a multivitamin alone. Error: This is required. Error: Not a valid Oral hygiene for overall health. Zero pesticide usage A is important for good Oral hygiene for overall health, healthy skin Essentisl immune vitaminss support. Most Australians can get enough from eating a varied, healthy diet. The B vitamins are a group of vitamins needed for good health. Learn about what the B vitamins do, what foods have them and vitamin B deficiencies.Last Updated November This article was created by familydoctor. org editorial staff Essentail reviewed by Deepak S. Patel, MD, FAAFP, FACSM. Micronutrients are the vitamins and minerals found in food.
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Vitamin D also helps your muscles move and your immune system to fight off bacteria and viruses. The average American adult needs International Units IU of vitamin D each day. It can be difficult to get enough vitamin D through diet alone because there are not a lot of food choices rich in vitamin D.
In fact, some primary food sources of vitamin D come from foods that have added vitamin D, called fortified foods. Quick tip: Most milks in the United States are fortified with vitamin D.
Start or end your day with a serving of low-fat, fat-free, or unsweetened milk. Iron is a mineral that your body needs to support proper growth and development. Your body uses iron to produce hemoglobin, myoglobin, and some hormones.
The average daily recommended amount of iron for an adult American ages is 13 mg. Quick tip: Enjoy a baked potato with black beans or mushrooms for a tasty lunch and healthy dose or iron. Not getting the vitamins and minerals your body needs can have serious consequences for your health. An overall lack of nutrients can lead to malnutrition.
Some deficiencies can even be life-threatening. Additionally, getting too much of certain vitamins or minerals in your system can also be dangerous. For example, high levels of vitamin A during pregnancy can cause problems with fetal development.
For this reason, it is very important to talk your doctor before you start taking any supplements. This is especially important if you are pregnant or have existing health conditions.
A lack of one or more vitamins or minerals can be hard to diagnose. Some nutrient deficiencies do not have symptoms, while others have symptoms that vary.
General symptoms include:. Your doctor may perform blood tests to check the levels of certain vitamins or minerals. If you are unable to get all the nutrients you need from food alone, your doctor can help you decided if dietary supplements are needed.
National Institutes of Health NIH : Dietary Supplement Fact Sheets. Departments of Agriculture and Health and Human Services: The Dietary Guidelines for Americans, Last Updated: June 6, This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.
Calcium keeps your bones and teeth healthy and strong. Visit The Symptom Checker. Read More. How to Get More Fiber in Your Diet.
Diabetes and Nutrition. Antioxidants: What You Need to Know. Nutrition Tips for Kids. Preventing Malnutrition in Older Adults. Nutrition: How to Read a Nutrition Facts Label.
Chronic Kidney Disease CKD Chronic Kidney Disease and Nutrition. Home Prevention and Wellness Food and Nutrition Nutrients and Nutritional Info Vitamins and Minerals: How to Get What You Need. The current Guidelines include 4 main themes: Follow a healthy dietary pattern at each life stage infancy through adulthood.
Choose nutrient-dense foods and beverages based on preference, culture, and budget. Balance the food groups and maintain healthy calorie limits.
Limit intake of sodium, saturated fat, added sugars, and alcohol. Path to improved health The purpose of The Dietary Guidelines for Americans is to improve your overall health.
Selecting a variety of foods and beverages from each food group is necessary to create a balanced diet. Following recommended portion sizes helps to maintain calorie intake. In particular, Americans do not get enough of the following nutrients: Calcium Potassium Fiber Vitamin D Iron Below are examples of foods and beverages that are high in certain micronutrients.
Calcium Your body needs calcium to build strong bones and teeth in childhood and adolescence. Adolescents ages 4 to 18 years Adults older than 50 years Adults who have gone through menopause People who are Black or Asian People who are lactose intolerant People who follow a vegetarian or vegan diet Quick Tip: Almonds contain calcium and are the perfect snack.
Potassium A diet rich in potassium helps your body maintain a healthy blood pressure. Dietary Fiber Fiber is a necessary nutrient to keep your digestion system working correctly. Vitamin D Your body needs vitamin D so that it can absorb calcium to promote bone growth, maintain strong bones, and prevent osteoporosis.
Iron Iron is a mineral that your body needs to support proper growth and development. Infants ages 7 to 12 months Adolescents and adults who have menstrual cycles People who are pregnant or breastfeeding People who have a low immune system People who follow a vegetarian or vegan diet Quick tip: Enjoy a baked potato with black beans or mushrooms for a tasty lunch and healthy dose or iron.
Things to consider Not getting the vitamins and minerals your body needs can have serious consequences for your health. When to see a doctor A lack of one or more vitamins or minerals can be hard to diagnose. General symptoms include: Loss of hair Weakness or fatigue Depression or anxiety Increased irritability Worsening vision or dry eyes Tingling or numbness in your hands and feet Bleeding gums Cracks in the corners of your mouth Acne-like bumps on your cheeks, upper arms, thighs, or buttocks Your doctor may perform blood tests to check the levels of certain vitamins or minerals.
What can I do to increase the amount of vitamins and minerals I get through food? Should I be taking a multivitamin or other dietary supplement? Should my child be taking a multivitamin or other dietary supplement? Does it matter where I buy my vitamins?
Is one brand of vitamins better than another? Do vitamins have any negative side effects? Depending on where I live, could I get enough vitamin D from sun exposure? Resources National Institutes of Health NIH : Dietary Supplement Fact Sheets U.
: Essential vitamins and minerals| Topic Contents | Explore details about the following mknerals and minerals and recommended amounts for older Essentixl. Your body vitanins Herbal caffeine products to produce hemoglobin, myoglobin, and Increasing exercise tolerance hormones. Treatment options include Herbal caffeine products sunlight exposure, diet, exercise, vitamin and mineral supplements. However, unless you need to increase your intake for specific ones because of a deficiency or other medical reason, following so many numbers can be confusing. While the body can create some amino acids on its own, there are many essential amino acids that can only come from food. |
| Actions for this page | Minerals are inorganic elements that come from soil and water, and are absorbed by plants or eaten by animals. Your body needs larger amounts of some minerals, such as calcium , to grow and stay healthy. Other minerals like chromium, copper, iodine, iron, selenium, and zinc are called trace minerals because you need only very small amounts of them. Vitamins and minerals boost the immune system , support normal growth and development, and help cells and organs do their jobs. For example, you've probably heard that carrots are good for your eyes. It's true! Carrots are full of substances called carotenoids pronounced: kuh-RAH-teh-noydz that your body converts into vitamin A, which helps prevent eye problems. Vitamin K helps blood to clot, so cuts and scrapes stop bleeding quickly. You'll find vitamin K in green leafy vegetables, broccoli, and soybeans. And to have strong bones, you need to eat foods such as milk, yogurt, and green leafy vegetables, which are rich in the mineral calcium. Eating well now is especially important because the body needs a variety of vitamins and minerals to grow and stay healthy. Eating a mix of foods is the best way to get all the vitamins and minerals you need each day. Fruits and vegetables , whole grains, low-fat dairy products, lean meats, fish, and poultry are the best choices for getting the nutrients your body needs. When deciding what to eat, check food labels and pick items that are high in vitamins and minerals. For example, when choosing drinks, you'll find that a glass of milk is a good source of vitamin D, calcium, phosphorous, and potassium. A glass of soda, on the other hand, doesn't have any vitamins or minerals. You can also satisfy your taste buds without sacrificing nutrition while dining out : vegetable pizzas or fajitas, sandwiches with lean cuts of meat, fresh salads, and baked potatoes are just a few delicious, nutritious choices. A person needs to consume all six types of essential nutrients to ensure the best possible health. These nutrients support vital functions, including growth, the immune, the central nervous system , and preventing disease. Typically, a person who eats a healthful, balanced diet that includes lean proteins, vegetables, fruits, complex carbohydrates, and water will get the nutrients they need. An individual should speak to their doctor about any medical conditions and the medications they are taking before they start to take any supplements. Also, they may want to see a dietitian or nutritionist to discuss their nutritional intake before they begin taking any supplements. Read the article in Spanish. What are macronutrients? Read on to learn more about these essential nutrients, such as what they do, good sources, and how much people should consume. Vitamins are essential to human health. Here, learn about each of the 13 vitamins, including good sources and how they help. Learn more here. Most people can get the required amount of vitamins and minerals through food alone. In some cases, however, a person may need to take a supplement…. What are micronutrients? Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as…. My podcast changed me Can 'biological race' explain disparities in health? 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Healthy Eating Guidelines for People with Early Chronic Kidney Disease CKD Stages 1 and 2 Healthy Eating Guidelines for Prevention of Recurrent Kidney Stones Healthy Eating for Chronic Hepatitis Kidney Disease: Changing Your Diet Kidney Stones: Preventing Kidney Stones Through Diet Non-Alcoholic Steatohepatitis NASH. Healthy Eating Guidelines for People with Multiple Sclerosis. Spinal Cord Injury: Flexibility Exercises Multiple Sclerosis: Benefits of Exercise. About Healthy Eating Eating Habits Developing a Plan for Healthy Eating Drinking Enough Water Eating Healthy at Holiday Parties Eating Journal Emotional Eating Encourage Healthy Eating Away From Home Food Journaling: How to Keep Track of What You Eat Healthy Eating: Changing Your Eating Habits Healthy Eating: Getting Support When Changing Your Eating Habits Healthy Eating: Making Healthy Choices When You Eat Out Healthy Eating: Making Healthy Choices When You Shop Healthy Eating: Overcoming Barriers to Change Healthy Eating: Starting a Plan for Change Healthy Eating: Staying With Your Plan Healthy Eating to Decrease Stress Jaci's Story: Changing her Life With Small Steps Jeremy's Story: Focusing on Eating Habits Loralie's Story: It's Never Too Late Maggie Morries: Plan Ahead When You Eat Out. Vegan Diet Plant Based Diet Guidelines Mediterranean Diet Quick Tips: Adding Fruits and Veggies To Your Diet What Makes Vegatables and Fruit So Special? Sugary Drinks - How Much Sugar Are You Drinking? Energy and Sports Drinks. Food Sources of Sodium Healthy Eating Guidelines for Lower Sodium Salt Eating Videos: Sodium Savvy How to Find Sodium Salt Subsitute Recipe Healthy Eating: Eating Less Sodium. Organic Foods Canadian Organic Logo and USDA Organic Seal Health Claims on Food Labels. Quick Tips: Healthy Eating on a Budget Eating on a Budget Meal Planning: Getting Started The Benefits of Eating Together For Children and Families Quick Tips: Making Fast, Healthy Meals Quick Tips: Making Healthy Snacks Lunches to Go. Avoiding Mercury in Fish Food Safety: Cooking Food Safety: Following the Package Instructions Food Safety: Preparing Food Safety: Serving Food Safety: Storing Food Safety: Tips for Grocery Shopping Marine Toxins Summer Food Safety. About Healthy Weights Genetic Influences on Weight Screening for Weight Problems Unplanned Weight Loss Quick Tips: Cutting Calories Physical Activity for Weight Loss Weight Loss by Limiting Calories Tips for Maintaining Weight Loss Choosing a Weight-Loss Program Boosting Your Metabolism Exercise Helps Maggie Stay at a Healthy Weight Healthy Eating: Recognizing Your Hunger Signals Hunger, Fullness, and Appetite Signals Weight Management Weight Management: Stop Negative Thoughts Maggie's Strategies for Eating Healthy Maggie: Making Room for Worth-It Foods Maggie's Story: Making Changes for Her Health Weight Management Centre. |
| 6 Essential Nutrients and Why Your Body Needs Them | This publication is not copyrighted and is in the public domain. Duplication is encouraged. NCCIH has provided this material for your information. It is not intended to substitute for the medical expertise and advice of your health care provider s. We encourage you to discuss any decisions about treatment or care with your health care provider. The mention of any product, service, or therapy is not an endorsement by NCCIH. Department of Health and Human Services National Institutes of Health. Información en Español. National Center for Complementary and Integrative Health. Health Info Health Info Home. Topics A-Z What Is Complementary, Alternative, or Integrative Health? Herbs at a Glance Know the Science Safety Information. Resources for Health Care Professionals Tips on Complementary Health Statistics on Use. Research Home. Research Results by Date NCCIH Research Blog. 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That is about one teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating. Preparing your own meals at home without using a lot of processed foods or salt will allow you to control how much sodium you get. If you make this change slowly, you will get used to the difference in taste. Eating more fresh vegetables and fruit also helps — they are naturally low in sodium and provide more potassium. Get your sauce and dressing on the side and use only as much as you need for taste. Explore details about the following vitamins and minerals and recommended amounts for older adults:. Vitamin A Vitamin B1 Thiamin Vitamin B2 Riboflavin Vitamin B3 Niacin Vitamin B6 Vitamin B12 Vitamin C Calcium Vitamin D Vitamin E Folate Vitamin K Magnesium Potassium Sodium. Vitamin A. Food Sources : Vitamin A can be found in products such as eggs and milk. It can also be found in vegetables and fruits, like carrots and mangoes. Vitamin B1 Thiamin. Food Sources : You can find vitamin B1 in meat — especially pork — and fish. Vitamin B2 Riboflavin. Food Sources : You can find vitamin B2 in eggs and organ meat, such as liver and kidneys, and lean meat. You can also find it in green vegetables, like asparagus and broccoli. Vitamin B3 Niacin. Food Sources : Vitamin B3 can be found in some types of nuts, legumes, and grains. It can also be found in poultry, beef, and fish. Vitamin B6. Food Sources : Vitamin B6 is found in a wide variety of foods. The richest sources of vitamin B6 include fish, beef liver, potatoes and other starchy vegetables, and fruit other than citrus. Vitamin B Food Sources : You can get this vitamin from meat, fish, poultry, milk, and fortified breakfast cereals. Some people over age 50 have trouble absorbing the vitamin B12 found naturally in foods. They may need to take vitamin B12 supplements and eat foods fortified with this vitamin. But results from randomized controlled trials in which people are assigned to take specific nutrients or a placebo have failed to back up many of these claims. One study that pooled results from 68 randomized trials with over , participants found that people who were given vitamin E, beta carotene, and vitamin A had a higher risk of death than those who took a placebo. There appeared to be no effect from vitamin C pills and a small reduction in mortality from selenium, but further research on these nutrients is needed. These findings suggest little overall benefit of the antioxidants in pill form. On the other hand, many studies show that people who consume higher levels of these antioxidants in food have a lower risk of many diseases. The bottom line? Eating a healthy diet is the best way to get your antioxidants. Eating right to look and feel your best at every stage of your life. Tips to help you and your family eat delicious, healthy food on a tight budget. How focusing on the experience of eating can improve your diet. BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist. Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges. Please donate today to help us save, support, and change lives. When autocomplete results are available use up and down arrows to review and enter to go to the desired page. Touch device users, explore by touch or with swipe gestures. Your Guide to Mental Health and Wellness. Return Mental Health. Autism Childhood Issues Learning Disabilities Family Caregiving Parenting Teen Issues. Return Relationships. Return Aging Well. Return Handbook. Healthy Living Aging in Place Sleep Online Therapy. About Us Meet Our Team Our Story Jeanne Segal, Ph. Harvard Health Partnership Audio Meditations Newsletter. Are you getting the vitamins and minerals you need? Healthy Eating Vitamins and Minerals There so many different vitamins and mineral supplements available, it can feel overwhelming trying to decide what you should take. In collaboration with Harvard Health. Copy Link Link copied! Download PDF. By Harvard Health. Essential nutrients for your body Micronutrients with a big role in the body A closer look at water-soluble vitamins A closer look at fat-soluble vitamins A closer look at major minerals A closer look at trace minerals A closer look at antioxidants. Essential nutrients for your body Every day, your body produces skin, muscle, and bone. Micronutrients with a big role in the body Vitamins and minerals are often called micronutrients because your body needs only tiny amounts of them. Here are a few examples of diseases that can result from vitamin deficiencies: Scurvy. Old-time sailors learned that living for months without fresh fruits or vegetables—the main sources of vitamin C—causes the bleeding gums and listlessness of scurvy. In some developing countries, people still become blind from vitamin A deficiency. A deficiency in vitamin D can cause rickets, a condition marked by soft, weak bones that can lead to skeletal deformities such as bowed legs. Partly to combat rickets, the U. has fortified milk with vitamin D since the s. Some examples of these benefits: Strong bones. A combination of calcium, vitamin D, vitamin K, magnesium, and phosphorus protects your bones against fractures. Prevents birth defects. Taking folic acid supplements early in pregnancy helps prevent brain and spinal birth defects in offspring. Healthy teeth. The mineral fluoride not only helps bone formation but also keeps dental cavities from starting or worsening. The difference between vitamins and minerals Although they are all considered micronutrients, vitamins and minerals differ in basic ways. Interacting—in good ways and bad Many micronutrients interact. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. |
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