What are the Important Vitamins and Minerals that I should supplement?

In the press, we are inundated daily with all the different important vitamins and minerals we should be taking. But what are the really important vitamins and minerals and how can you incorporate these into your diet naturally?

I have attempted to create a table here where you have quick reference to many different Minerals and vitamins,what they do and how you can get them in their natural form. There are a lot of different important vitamins and minerals. The ones in this list are considered to be the most important for the average healthy man or woman. The suggested daily amounts are also for the average age and average healthy individual adult.

It is also important to remember that your body cannot recognize synthetic or artificial forms of supplementation. So be sure you are getting an all natural, plant based supplement.

Vitamin A

-Essential for Growth

-Antioxidant Benefits

May reduce cancer risk Fruits (squash, cantaloupe, mangoes, watermelon, and apricots); vegetables (asparagus, broccoli, lettuce, red and yellow peppers, mustard greens, spinach, carrots, and pumpkin); eggs & dairy products, liver, fish oils.

RDI- 5, 000 I.U. (International Units)

Vitamin C

-Improves Immune function

-May reduce risk of Cancer

-Controls Cancer

-Healing of wounds

Citrus fruits (orange, grapefruit, lemons, mangoes, strawberries, tomatoes, tangerine, black currant, guava, papaya); vegetables (broccoli, Brussels sprouts, rose hips, potatoes, cabbage, green peppers, collards, sweet and hot peppers) RDI: 60mg

Vitamin D

-Aids in absorption of calcium

Fish (salmon, cod-liver oil, sardines, mackerel); organic egg yolk; sunlight; Vitamin-D-fortified milk RDI: 400 I.U.

Vitamin E

-Aids in immune function

-Supports Red blood cells

-Anti-aging

-Boosts Metabolism

Nuts (almonds, hazelnuts, walnuts); Vegetable oils (corn oil, peanut oil, cottonseed oil), dark green leafy vegetables; wheat germ, whole-wheat flour RDI:30 I.U.

Vitamin B1

-Boosts Metabolism

-Supports

-Nervous system -Aids in higher serotonin levels

Vegetables (garbanzo beans, kidney beans, soybeans); whole wheat, brown rice, brewery yeast, beef (liver, kidney), pork, salmon, peanuts, oatmeal, milk. RDI:1,500 mcg (micrograms)

Vitamin B2

-Essential for Metabolism

-Antioxidant

-It helps maintain healthy mucous membranes lining the respiratory, digestive, circulatory and excretory tracts.

-It preserves integrity of nervous system, skin and eyes.

Milk, cheese, yeast, organ meats (liver, kidney), chicken, almonds RDI 1.7 mg

Vitamin B3

-Boosts Metabolism

-Lowers cholesterol

-Lowers triglycerides

-May aid in preventing diabetes

-Aids the skin, nervous system and digestive system.

Peanuts, green vegetables, beans, Whole wheat, yeast, lean meats, chicken, turkey, veal, pork, fish (salmon, tuna, and swordfish) & liver. RDI:20 mg

Vitamin B6

-supports red blood cells

-aids in controlling blood sugar

-detoxifies pesticides, drugs

-It maintains chemical balance among body fluids, regulates excretion of water

-helps in the normal function of the brain

Fruits (banana, avocado, hazelnuts); vegetables (carrots), lentils, bran, fish (tuna, salmon), shrimp, wheat germ, whole wheat, rice, soybeans RDI:2 mg

Vitamin B12

-Important Vitamins for Supporting metabolism. (treats pernicious anemia)

-supports nervous system function

-hormone function

Milk and milk products; blue cheese, Swiss cheese, eggs, beef, beef liver, clams, sardines, yeast. RDI: 6 mcg

Folate

-Anemia

-necessary for growth

-important vitamins for aiding in preventing heart disease

Fortified breakfast cereal, Whole wheat products, Liver, Eggs, Beans, Sunflower seeds, Asparagus, Leafy green vegetables, Oranges, Strawberries, Cantaloupes and other melons RDI:400 mcg

Biotin

-Vital for metabolism

-helps prevent heart disease

Liver, cauliflower, cheese, eggs, mushrooms, spinach, chicken breast, salmon RDI: 300 mcg

Coenzyme Q10 (CoQ10)

-Boosts energy

-antioxidant

-treats heart failure

-protects heart

-nervous system

Fresh sardines and mackerel, the heart, liver and meat of beef, lamb and pork spinach, broccoli, peanuts, wheat germ and whole grains along with eggs. RDI: None

Quercetin

-Antioxidant

-prevent blood clotting

-Lowers blood pressure

-boosts immune system

-Protects against cancer

-supports heart function

Black currants, lingon berries and bilberries RDI: None

Alpha Lipoic Acid

-Vital for metabolism

-antioxidant

-protects nervous system

-heart muscle

-lessens stress

Spinach, broccoli, beef, yeast (particularly Brewer's yeast), and certain organ meats (such as the kidney and heart) RDI: None

Choline

-Essential for growth

-Vital for nerve function

-muscle function

-important vitamins for liver and kidney function

-vital for fat metabolism

Beef, beef liver, Eggs, Cauliflower , Navy beans, tofu, almonds and peanut butter RDI: None

Calcium

-Prevents osteoporosis

-regulates heart beat -nervous system function

-blood clotting

-prevents atherosclerosis

-blood pressure

Milk, cheese, Yogurt, almonds, Tofu, collard greens, soybeans, dried figs, parsley, sunflower seeds and sesame seeds. RDI:1,000 mg

Iron

-Vital for red blood cells and cell functions

Kelp, brewer's yeast, wheat bran, pumpkin seeds, sesame seeds, sunflower seeds, millet, parsley, clams, almonds, cashews, raisins, walnuts, pork, eggs, lentils, peanuts, peas, chicken, salmon, cauliflower, artichokes, etc. are all good sources of iron. RDI:18 mg

Iodine

-Important vitamins for metabolism

-thyroid function

Fish, shellfish, sea vegetables, cod, sea bass, kelp are rich in iodine. Other foods such as onions, mushrooms, green peppers, pineapple, peanuts, cheddar cheese, etc. may also contain iodine, especially when the soil is good. RDI:150 mcg

Magnesium

-Important for metabolism

-muscle function

-nerve function

Dark green vegetables are good sources of Magnesium along with most nuts, seeds, legumes, soy products, avocado, apricot etc. Whole grains, particularly wheat, millet and brown rice are also good sources. RDI:400 mg

Zinc

-Metabolism

-antioxidant

-nerve, hormone, wound function

Oysters, red meats, egg yolks, milk products, whole grains, beans, nuts, ginger, mustard, chili powder, black pepper, cabbage, beets, carrots and peas are all good sources. RDI: 15 mg

Selenium

-Antioxidant

-sperm development

-protects against heart disease, stroke, cancer

-Supports thyroid hormone, cholesterol, blood pressure

Brewer's yeast, wheat germ, butter, most fish, lamb, nuts, whole grains, shellfish, garlic, onions, mushrooms, broccoli, tomatoes, radishes RDI: 55-70 mcg

Copper( Essential trace element)

-Necessary for metabolism

-red blood cells

-nervous system

-immune system

-wound repair

-reduces risk of heart disease

It is naturally found in whole grains, shellfish, shrimp, organ meats, dried peas and beans, nuts, oysters, soybeans, dark leafy vegetables, black pepper, prunes, cocoa, and yeast. RDI: 2 mg

Manganese

-Metabolism

-bone tissue growth

-blood clotting

-helps regulate blood sugar

-cholesterol synthesis

Can be found in whole grains, nuts, egg yolk, seeds, legumes, leafy greens, etc. Black teas and coffee bean also have some manganese. RDI: 2-5 mg

Chromium

-Energy

-helps stabilize blood sugar

-reduces risk of heart disease and arterial diseases

-supports blood healthy pressure

Brewer's yeast, beef, liver, whole wheat, rye, fresh chillies, oysters, potatoes, green peppers, eggs, chicken, apples, butter, bananas, spinach, black pepper RDI:50-200 mcg

Molybdenum

-Defends against tooth decay

-essential for metabolism

Whole grains, legumes, lima beans, green beans, lentils, potatoes, dark leafy greens, peas, cauliflower, organ meats, brewer's yeast RDI: 75-250 mcg

Boron

-Supports bone metabolism

-supports hormones

apples, pears, grapes, avocados, nuts, legumes, wine RDI: None

Vanadium

-Stimulates the bodies use of sugar

-essential for metabolism

Seafood, meat, dairy foods, cooking oils, fresh fruit and vegetables. RDI:None

Inositol

-Helps metabolize fat

-helps lower blood cholesterol

-necessary for brain function and protection from heart disease

Wheat germ, brewer’s yeast. Bananas, liver, brown rice, oat flakes, nuts, unrefined molasses, raisins and vegetables. RDI: None

Sources: Choices: Choosing the Right Dietary Supplements for Optimal Health; By Gardiner, PhD; Vennum, RAC; McAnalley, and McAnalley, PhDCylive :: Food Nutrients (Vitamins Vital for the Human Body)

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