Vitamins and Minerals: What do you need?

Vitamins and minerals are essential to good health.  Although supplements are available, it is always best to get the proper amounts in the foods you eat.

There are several nutrients that adults typically do not get enough of, according to the U.S. Department of Agriculture.  These nutrients are:  Calcium, Potassium, Fiber, Magnesium, Vitamins A, C and E.

It’s hard to keep track of the nutrients that each food provides so below are some nutrients and some examples of where you can find them.  (Daily values listed are for the average American on a 2,000 calories/day diet.)

CALCIUM:

(Calcium is vital in building strong bones and teeth- you should get 1,136 milligrams of calcium each day)

Yogurt, Cheese – be sure to eat the nonfat or low-fat varieties so you don’t get too much fat

Low-fat or skim milk

Fish – such as salmon or perch

Oatmeal

Soybeans or white beans

Spinach

POTASSIUM:

(Potassium is important in regulating blood pressure – you should get 4,044 milligrams of potassium each day)

Fish – such as salmon, haddock or cod

Bananas, cantaloupe, honeydew, peaches

Tomatoes – sauce, paste, juice, puree

Lima beans, kidney beans

Potatoes – sweet or white

MAGNESIUM:

(Magnesium helps your body produce energy, and helps your muscles, arteries and heart work properly. You should get 380 milligrams of magnesium each day.)

Brown rice

Nuts

Navy beans, soy beans, white beans, black beans

Tofu

Bran cereal

Pumpkin, spinach, artichokes

VITAMIN A:

(Vitamin A is important in the development of good vision.)

Carrots, sweet potatoes, pumpkin, spinach

Liver

Cantaloupe

VITAMIN C:

(Vitamin C helps the body form collagen in blood vessels, bones, cartilage and muscle.)

Fruit – oranges, kiwi, strawberries

Vegetables – red/green peppers, broccoli, cauliflower

VITAMIN E:

Vitamin E is an antioxidant, which is a nutrient that helps fight damage to the cells in the body.

Peanut butter

Nuts

Spinach

Turnip greens

DIETARY FIBER

Dietary fiber is the non-digestible form of carbohydrates and lignin. Dietary fiber helps provide a feeling of fullness, and is important in promoting healthy laxation.

Beans and peas – navy beans, split peas, lentils, pinto beans, and black beans.

Whole grains

Nuts

Bran cereal

For more information on vitamins and minerals, check out the following links:

Vitamins and Minerals: How to Get What You Need (American Academy of Family Physicians)

Dietary Guidelines (U.S. Department of Agriculture)