Health
Vitamins and Minerals 101 BY AMANDA ROLAND
We see vitamin and mineral supplements in the store and think to ourselves, “I should probably buy these, but why?” It is normal to be skeptical about supplements and health trends that you don’t know much about, but taking vitamins and minerals could actually really benefit your health and wellness! To make it easy for you, we have a breakdown of common vitamins and minerals that you see in supplements at the store so that you know exactly what you are buying. Also, if you aren’t a fan of supplements, we have included some foods that you can add to your diet that will help you attain your daily vitamin and mineral goals!
A
VITAMIN A
This one helps with healthy vision, immunity, skin, fertility and regular menstrual cycles, according to vitasave.ca, an online vitamin resource. These characteristics make it great for women who are trying to become pregnant.
FOUND IN: BEEF LIVER, EGGS, SHRIMP, FISH AND DAIRY PRODUCTS
B
VITAMIN B
There are 8 different nutrients in the B vitamin complex, perhaps the most famous one being B-12. This is a very important vitamin for red blood cell formation, nerve function and the making of DNA, according to the Mayo Clinic. Most people are able to store a lot of vitamin B-12 just from a well balanced diet; however, those who do not eat meat could develop a B-12 deficiency because plant sources do not provide enough of the vitamin. Also, older adults could be more prone to developing a vitamin B deficiency.
FOUND IN: DAIRY PRODUCTS, FISH AND MEATS
C
CALCIUM
This mineral is important for maintaining strong bones and teeth! It also helps orchestrate the movement of muscles, blood, hormones and enzymes, according to the National Institutes of Health. Many people do not get their recommended daily amount of calcium, especially young boys and girls (ages 9-18) and older women and men (50+).
FOUND IN: DAIRY PRODUCTS, KALE, SALMON AND BROCCOLI
C
VITAMIN C
Vitamin C is important for many reasons. It acts as an antioxidant and helps protect cells from harmful free radicals, according to the National Institutes of Health. Also, it helps fortify your immune system by encouraging the function of white blood cells. Anyone can benefit from the addition of a vitamin C supplement, but the recommended amount you should take will vary on your age!
FOUND IN: CITRUS, KIWI, GREEN PEPPERS, BROCCOLI AND TOMATOES
D
VITAMIN D
This vitamin helps you absorb calcium, which is important for strong bones and teeth. If you don’t get a lot of sunlight, you could be in need of some vitamin D.
FOUND IN: FATTY FISH LIKE SALMON AND TUNA, WHOLE EGGS AND MUSHROOMS
F
FOLATE
Also known as vitamin B9, this vitamin is important for red blood cell formation and healthy cell function, according to the Cleveland Clinic. It also is important for women who are pregnant to take folate supplements to prevent birth defects.
FOUND IN: LEAFY GREENS, FRUITS AND LEGUMES
WELLNESS360 | SEPTEMBER/OCTOBER 2020
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