Health and Nutrition 10-9-24

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