Essential Vitamins

How to Get Essential Vitamins & What They Do For You
Women and men both need calcium to build bone mass during the early years of life. Low calcium intake appears to be one of the contributing factors in developing osteoporosis, which afflicts women far more than men. During early adulthood and adolescence women should definitely heighten their calcium intake. Although a higher intake of calcium is recommended for young people a good dietary source of calcium is necessary throughout one's life.

The foods topping the calcium chart are milk and cheese. In addition, other forms of dairy such as yogurt and cottage cheese, as well as salmon, tofu and certain vegetables such as broccoli, peas and beans, calcium enriched grains, lime processed tortillas, seeds and nuts are other good sources of calcium.

The recommended daily allowance of iron is 15 milligrams per day for women. This is about 5 milligrams more than the RDA for men. Women need more iron due to the fact that they lose an average of 15 to 20 milligrams of iron each month while menstruating.

Heme iron is derived from animal products - meat, fish and poultry - are good and important sources of iron. In addition, the type of iron, known as heme iron, in these foods is well absorbed in the human intestine.

Non-heme iron is dietary iron from plant sources - in beans and peas, broccoli and other green leafy vegetables; potatoes, whole grain and iron fortified cereals. Not as well absorbed as heme iron, the amount of non-heme iron absorbed by the body is influenced by other aspects of a person's diet. Adding even relatively small amounts of meat or foods containing vitamin C to one's diet will substantially increase the total amount of iron absorbed by one's body.

C A R B O H Y D R A T E S (Carbs)
Sources: Flours, cereals, breads, cakes, crackers, rice, noodles, macaroni, spaghetti, fruits, dried beans and peas, potatoes, corn, sugars, syrups, jellies, honey, and jams.
Functions: Principal sources of energy spare the body from using protein to meet energy needs. Some carbohydrates contribute fiber to the diet.

F A T S
Sources: Butter, margarine, lard, and vegetable oil, hydrogenated shortening, fat from beef, lamb, pork, poultry and fish, cream, milk, cheese (except cheese made with skim milk); fried foods, pastries, chocolates, and rich desserts.
Functions: Concentrated form of energy; help maintain body temperature and provide protection for intestinal tissues. Increase palatability of food and provide satiety-delay onset of hunger.

P R O T E I N
Sources: Complete Proteins: Meat, fish, poultry, eggs, milk and cheese. Incomplete Proteins: Dried beans and peas, peanut butter, nuts, bread, cereal.
Functions: A constituent of all body cells needed for: Structure of red blood cells; antibodies to fight infection and disease; enzymes and hormones to regulate body processes, growth, maintenance and repair of tissue. Can be used for energy if too little carbohydrate or fat is available.

V I T A M I N S
Vitamin A
Sources: Eggs, dark green and yellow vegetables and fruits, lowfat dairy products, liver.
Functions: Needed for growth, healthy skin, bones and teeth. Helps maintain good vision, especially in dim light, and helps body resist infection.

Vitamin D
Sources: Egg Yolk, fatty fish (herring, sardines, tuna, salmon), fortified milk; also made in skin exposed to sunlight.
Functions: Needed for the absorption and utilization of calcium and phosphorous to promote healthy bones and teeth.

Vitamin E
Sources: Vegetable oil, wheat germ, and nuts, dark green vegetables, whole grains, beans.
Functions: Helps retard destruction of vitamin A and ascorbic acid. Protects red blood cells.

Vitamin K
Sources: Green leafy vegetables, cereal, egg yolk.
Functions: Promotes normal blood clotting.

Thiamin (B1)
Sources: Wheat germ, pork, whole and enriched grains, dried beans and seafood.
Functions: Promotes the use of carbohydrates for energy and helps maintain healthy nervous system.

Riboflavin (B2)
Sources: Lowfat milk products, green leafy vegetables, whole and enriched grains, beef, lamb, eggs.
Functions: Aids in the utilization of protein, fats and carbohydrates to produce energy and build tissue. Maintains healthy facial skin and eyes.

Niacin
Sources: Poultry, fish, whole and enriched grains, dried beans and peas.
Functions: Needed for healthy nervous system, skin, and normal digestion. Helps cells use oxygen to release energy and aids in the utilization of carbohydrates.

Pyridoxine (B6)
Sources: Fish, poultry, lean meat, whole grains, potatoes.
Functions: Aids in the use of protein in the body; promotes normal utilization of copper and iron; prevents certain forms of anemia.

Cobalamin (B12)
Sources: Lean beef, fish, poultry, eggs, lowfat and nonfat milk.
Functions: Needed for production of red blood cells in bone marrow; for building new proteins in the body and for normal functioning of the nervous tissue.

Folacin or Folic Acid (a B vitamin)
Sources: Green leafy vegetables, dried beans, poultry, fortified cereals, oranges, nuts.
Functions: Necessary for the development of red blood cells. Needed for normal metabolism of carbohydrates, proteins and fats.

Biotin (a B vitamin)
Sources: Egg yolk, meat, lowfat and nonfat milk, and dark green vegetables; also made by microorganisms in intestinal tract.
Functions: Needed for normal metabolism of carbohydrates, proteins and fats.

Pantothenic Acid (a B vitamin)
Sources: Most plants and animal foods, especially lean meats, whole grains, legumes.
Functions: Aids in metabolism of carbohydrates, fats and protein to produce energy. Aids in the synthesis of amino acids, fatty acids and hormones.

Ascorbic Acid (Vitamin C)
Sources: Citrus fruits, tomatoes, melons, berries, green and red peppers and broccoli.
Functions: Needed for building the material that holds cells together (collagen) and for health of teeth, gums, and blood vessels. Improves iron absorption. Helps resist infection and aids in healing wounds.

M I N E R A L S

Calcium
Sources: Lowfat or nonfat milk products, calcium-fortified orange juice and bread, salmon with bones.
Functions: Needed for structure of bones and teeth, for healthy nerves and muscle activity and in healing wounds and broken bones. Essential in blood clotting.

Copper
Sources: Nuts, dried beans, oysters, and cocoa powder.
Functions: Needed for synthesis of hemoglobin and metabolism of iron. Helps maintain normal blood vessels.

Iodine
Sources: Seafood, iodized salt.
Functions: Needed for regulation of the use of energy in the body. Prevents goiter.

Iron
Sources: Meat, fish, poultry, organ meats, beans, whole and enriched grains, green leafy vegetables.
Functions: Needed to form hemoglobin, which carries oxygen from the lungs to the body cells (deficiency results in anemia).

Magnesium
Sources: Nuts, green vegetables, whole grains and beans.
Functions: Needed for structure of bones and teeth. Helps transmit nerve impulses and helps muscle contraction. Activates enzymes needed for carbohydrate and energy metabolism.

Phosphorus
Sources: Meat, poultry, fish, eggs, lowfat milk products, beans, whole grains.
Functions: Needed in combination with calcium for bones and teeth. Needed for enzymes used in energy metabolism. Regulates the balance between acids and bases in the body.

Potassium
Sources: Vegetables, fruit, beans, bran cereal, lowfat milk products.
Functions: Aids in the synthesis of protein. Helps maintain fluid balance. Required for healthy nerves and muscles.

Sodium
Sources: Table salt, pickles, convenience foods.
Functions: Needed for enzyme reactions. Helps maintain fluid balance and keeps balance of acids and bases in body. Helps in the absorption of other nutrients including carbohydrates.

Zinc
Sources: Lean meat, eggs, seafood, whole grains, lowfat milk products.
Functions: Helps in wound healing and essential for normal growth and development.

W A T E R
Functions: Necessary for all chemical reactions that occur in the body. Needed for the transport of nutrients, for blood, for regulation of body temperature and for elimination.

F I B E R
Sources: Fruits and vegetables (especially when seeds and peels are eaten), whole grain breads and cereals, bran, dry peas and beans.
Functions: Facilitates digestive process; helps prevent constipation and perhaps intestinal disease.

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