Vitamins are divided into two categories: water soluble—which means the body expels what it does not absorb—and fat soluble where leftover amounts are stored in the liver and fat tissues as reserves. The water-soluble vitamins are the eight B vitamins (B-1, B-2, B-3, B-5, B-6, B-7, B-9, and B-12) and vitamin C. The fat-soluble vitamins are A, D, E, and K.
There are many minerals, but certain ones are necessary for optimal health. Minerals are split into two groups: major and trace. Major ones are not necessarily more important than trace, but it means there are greater amounts in your body.
Multivitamin. A good quality multivitamin is one of the most important supplements for optimal health. According to the CDC, the vast majority of Americans are not able to meet their nutrient needs by diet alone.
The daily value for some vitamins and minerals includes:
Vitamin B12: 2.4 micrograms
Vitamin C: 90 milligrams
Vitamin D: 20 micrograms
Vitamin E: 15 milligrams alpha-tocopherol
Some of the top vitamins to take include:
Vitamin D: A vitamin that's not found in many foods, so
supplements are often recommended. Vitamin D deficiency has been linked to
a higher risk of respiratory conditions and COVID-19 infection.
Vitamin C: An important vitamin for the immune system, vitamin C
helps protect cells and maintain healthy skin, blood vessels, bones, and
cartilage.
Omega-3s: These essential fatty acids are found in fish oil,
krill oil, and algae supplements. Omega-3s are important for brain and
heart health.
B-complex vitamins: These water-soluble vitamins are important
for the nervous system and help release energy from food.
Magnesium: A mineral that helps keep bones healthy, lower blood
pressure, and reduce fatigue.
Zinc: A key nutrient that supports the immune system.
Calcium: The most abundant mineral in the body, calcium is
important for building and maintaining strong bones.
Here are some other vitamins and minerals that are important for
daily consumption:
Calcium: Helps muscles, nerves, cells, and blood vessels
function properly. As people age, they can lose more calcium than they
absorb, which can lead to osteoporosis.
Magnesium: An essential macro mineral that helps with protein
synthesis, muscle and nerve function, blood glucose control, and blood pressure
regulation.
Folate: A water-soluble vitamin that must be continually
replenished because the body doesn't store large quantities of excess
folate. The recommended daily amount for adults is 400 micrograms.
Zinc: An essential mineral that helps support brain function,
maintain healthy hormone levels, synthesize DNA and proteins, and boost the
immune system.
Iron: Essential during times of rapid growth and
development. Vegetarians and vegans may want to make sure their
multivitamin has iron.
Daily multivitamins can be a good option, but liquid multivitamins may be better for nutrient bioactivity.
Vitamin sources
Water soluble
B-1: ham, soymilk, watermelon, acorn squash
B-2: milk, yogurt, cheese, whole and enriched grains and
cereals
B-3: meat, poultry, fish, fortified and whole grains, mushrooms,
potatoes
B-5: chicken, whole grains, broccoli, avocados, mushrooms
B-6: meat, fish, poultry, legumes, tofu and other soy products,
bananas
B-7: Whole grains, eggs, soybeans, fish
B-9: Fortified grains and cereals, asparagus, spinach, broccoli,
legumes (black-eyed peas and chickpeas), orange juice
B-12: Meat, poultry, fish, milk, cheese, fortified soymilk and cereals
Vitamin C: Citrus fruit, potatoes, broccoli, bell
peppers, spinach, strawberries, tomatoes, Brussels sprouts
Fat soluble
Vitamin A: beef, liver, eggs, shrimp, fish, fortified
milk, sweet potatoes, carrots, pumpkins, spinach, mangoes
Vitamin D: Fortified milk and cereals, fatty fish
Vitamin E: vegetables oils, leafy green vegetables, whole
grains, nuts
Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale
Minerals
Major
Calcium: yogurt, cheese, milk, salmon, leafy green
vegetables
Chloride: salt
Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat
bread
Potassium: meat, milk, fruits, vegetables, grains,
legumes
Sodium: salt, soy sauce, vegetables
Trace
Chromium: meat, poultry, fish, nuts, cheese
Copper: shellfish, nuts, seeds, whole-grain products, beans,
prunes
Fluoride: fish, teas
Iodine: Iodized salt, seafood
Iron: red meat, poultry, eggs, fruits, green vegetables, fortified
bread
Manganese: nuts, legumes, whole grains, tea
Selenium: Organ meat, seafood, walnuts
Zinc: meat, shellfish, legumes, whole grains
https://www.health.harvard.edu/staying-healthy/the-best-foods-for-vitamins-and-min
Some food additives to avoid include:
Monosodium glutamate (MSG): A neurotoxic flavor enhancer
that can cause headaches, brain fog, fatigue, depression, and other
issues.
High-fructose corn syrup (HFCS): A highly refined sweetener
that can increase bad cholesterol and contribute to diabetes and tissue
damage.
Sodium nitrite: A white, crystalline substance found in
processed meats that can reduce oxygen levels, impair breathing, and can result
in death if consumed in excessive amounts.
Potassium bromate: Linked to
cancer.
Propylparaben: Can cause endocrine disruption and
reproductive issues in lab animals.
Red Dye No. 3: Can cause cancer and thyroid tumors
in lab animals, and has been linked to hyperactivity and other neurobehavioral
effects in children.
Titanium dioxide: Linked to digestive tract
problems.
Aspartame: A toxic additive created with genetically modified bacteria.
Some studies have found that harmful additives and preservatives can cause health issues such as asthma, ADHD, heart difficulties, cancer, and obesity. Natural food additives derived from plants and other natural sources may be a safer alternative.
Norb Leahy, Dunwoody GA Tea Party Leader
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