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Vitamins and Minerals 101

VitaminsAndMinerals101By Jacquie Eubanks BSN, RN

Vitamins and minerals are considered essential nutrients because, by acting in concert, they perform hundreds of roles in the body every day.  The human body requires these vital nutrients in order to function properly, grow and develop normally and prevent disease.  There are 13 essential vitamins and each play a role in crucial body functions.  Deficiencies in these vitamins can and do lead to health problems.  Just as insufficient amounts of key micronutrients can cause significant harm to your health, sufficient quantities can provide a substantial benefit. 

The essential 13 and their optimum daily intake:

  • Vitamin A – Also known as retinol, vitamin A strengthens immunity, supports healthy vision and assists in formation and maintenance of healthy teeth, bones, skin, soft tissues and mucous membranes.  5,000-10,000 IU
  • Vitamin C –  Also called ascorbic acid, vitamin C is an important antioxidant that supports the immune system, promotes wound healing, assists in iron absorption and promotes healthy teeth and gums.  1,000-3,000 mg
  • Vitamin D –  Known as the “sunshine vitamin” because the body needs sunshine to produce it, vitamin D is necessary for calcium absorption and aids in maintaining proper blood levels of phosphorus, both of which are needed for normal development and maintenance of healthy teeth and bones.  400 IU
  • Vitamin E –  An antioxidant, known as tocopherol, that plays a role in the formation of red blood cells and assists in the use of vitamin K.  Although vitamin K is not listed as one of the essential 13, it aids in the formation of red blood cells and promotes bone health.  200 IU
  • Vitamin B1 (Thiamine) –  Essential to heart function and healthy nerve cells, vitamin B1 helps in the conversion of carbohydrates into energy.  50-100 mg
  • Vitamin B2 (Riboflavin)  –  While working in tandem with other B vitamins, vitamin B2 supports production of red blood cells and is essential for growth.  15-50 mg
  • Vitamin B3 (Niacin) –  Considered to have cholesterol-lowing effects, vitamin B3 helps maintain healthy skin and nerves.  15-50 mg
  • Vitamin B5 (Pantothenic Acid) –  Essential for food metabolism, pantothenic acid supports the production of hormones and cholesterol.  50-100 mg
  • Vitamin B7 (Biotin) –  Necessary for the metabolism of protein and carbohydrates, biotin also aids in the production of hormones and cholesterol.  400-800 mcg
  • Vitamin B6 –  Also called pyridoxine, vitamin B5 helps form red blood cells and maintain brain function.  50-100 mg
  • Vitamin B12 –  Needed for metabolism, vitamin B12 helps maintain the central nervous system and helps form red blood cells.  200-400 mcg
  • Vitamin B9 (Folate or Folic Acid) –  Working in conjunction with vitamin B12, folic acid is needed for the production of DNA, which controls tissue growth and cell function.  400-800 mcg

There are basic differences between vitamins and minerals.  Vitamins are organic and can be broken down by heat, light, air or acid.  Minerals are inorganic and hold onto their chemical structure.  Minerals found in soil and water have an easy route to your body through plants, fish, animals and fluids that you eat and drink.  Vitamins, on the other hand, are more fragile and can become inactive through cooking, storage and exposure to light and air.  Many vitamins and minerals work cooperatively to help your body absorb and use their nutrients.  Vitamin C, for example, aids in iron absorption and vitamin D enables your body to use the calcium you ingest, rather than extracting it from your bones. 

Vitamins are typed as either water-soluble or fat-soluble.  Water-soluble vitamins are found in fruits, vegetables and whole grains.  Water-soluble vitamins, such as vitamin C, B complex and folic acid, are easily absorbed by the body and are not stored in large amounts.  Because water-soluble vitamins are not stored, more consistent intake is important.  Any excess of these vitamins is removed by the kidneys and excreted.  Fat-soluble vitamins are found in animal fats, vegetable oils, dairy foods, and oily fish.  Fat-soluble vitamins, such as vitamin A, vitamin E, vitamin D, and vitamin K, are absorbed though the intestinal tract with the help of bile acids and are stored in the liver and fatty tissues for use as needed.   

Essential roles of water soluble vitamins:

  • Produce energy
  • Release energy from food
  • Build proteins and help cells reproduce
  • Make collagen for wound healing, support vessel walls and form a base for teeth and bones

Essential roles of fat soluble vitamins:

  • Aid in keeping eyes, skin, lungs, gastrointestinal tract and nervous system in good repair
  • Build bones
  • Aid in absorption of other nutrients
  • Antioxidant protection

According to the Dietary Guidelines for Americans, many of us consume more calories than we need yet without taking in the recommended amounts of numerous nutrients.  Low dietary intake of these nutrients can become a cause for concern.  These nutrients include deficiencies in:

  • For adults – Calcium, potassium, fiber, magnesium, vitamin A, vitamin C and vitamin E.
  • For children and adolescents –  Calcium, potassium, fiber, magnesium and vitamin E.
  • For specific population groups, such as women of childbearing age, adults with darker skin and those with insufficient exposure to sunlight  – Vitamin B12, iron, folic acid, and vitamin D.

Minerals, which are necessary for building strong bones and teeth, controlling body fluids inside and outside cells and turning foods into energy, include but are not limited to:

  • Calcium Calcium, which has several important functions, is the most abundant mineral in the body.  Functions include helping to build strong bones and teeth, regulating muscle contractions, including heartbeat, and assisting in blood clotting.  1,500-2,000 mg
  • Iron –  Iron helps make the red blood cells that carry oxygen throughout the body. Excess iron cannot be excreted by the body.  Consult your healthcare provider before taking supplements containing iron.  Supplementation with iron is not recommended for children under 18 years of age.   18-30 mg
  • Magnesium –  Magnesium supports the parathyroid glands, which produce hormones for bone health, and helps turn food into energy.  750-1,000 mg
  • Potassium –  Potassium has many important functions including controlling fluid balances in the body and maintaining healthy blood pressure.  99-500 mg
  • Beta- carotene –  The body turns beta-carotene into vitamin A and, as such, performs the same function in the body as vitamin A.  5,000-25,000 IU
  • Zinc –  Zinc aids in processing carbohydrates, protein and fat, helps make new cells and enzymes and assists in wound healing.  30-50 mg

Dietary supplements ensure that adequate amounts of nutrients are obtained on a daily basis especially when optimal amounts are not obtained through a healthy, varied diet.  Whether you are a youngster or a senior, male or female, there is a multivitamin and mineral supplement that is right for you.  If you are on medication or have a health condition, please check with your health provider to determine the best supplement to meet your individual needs. 

Basic Maintenance Multi-Vitamin/Mineral Supplement Without Iron by Metabolic Maintenance –  A daily multi-vitamin/mineral supplement which includes all the essential nutrients for organ function and protection. It contains the finest hypo-allergenic ingredients to guarantee optimal absorption and utilization.

Bio-Multi Plus Iron Free by Biotics Research –  Versatile, balanced multiple vitamin and mineral supplement supplying unique forms of important micro-nutrients available exclusively from Biotics Research Corporation. 

Complete Nutritional System Multivitamin by Rainbow Light Nutrition –  A special blend of essential vitamins and minerals plus superfoods and botanicals to promote increased natural energy production, immune support and healthy stress levels.  Contains iron. 

PhytoMulti without Iron by Metagenics –  A proprietary blend of 13 concentrated plant extracts and phytonutrients with scientifically tested biological activity for complete wellness support. 

Daily Best by DaVinci Laboratories of Vermont –  A balanced blend of high potency, daily multiple vitamins and minerals with antioxidants.  Provides support for bone health, cardiovascular health, metabolic function and fat metabolism.  Contains iron.

Multi-Nutrients 3 Citrate/Malate Formula (without Copper and Iron) by Vital Nutrients A comprehensive multivitamin/mineral formula with potent antioxidants in a gentle bioavailable formula.

How Colorful Is Your Diet?

HowColorfulIsYourDietBy Susan Brown

Highly pigmented fruits and vegetables contain phytonutrients.  Phytonutrients are natural biochemical components which work together with vitamins, minerals and fiber to promote good health.  Phytonutrients contain antioxidants that protect your cells from disease-causing free radicals.  Studies show that eight out of ten Americans fall short on their phytonutrient intake which means they face a nutrient deficit.  Those who eat generous amounts of a variety of fruits and vegetables as part of a healthy diet are more likely to have a reduced risk of developing chronic disease including type 2 diabetes, cardiovascular disease, high blood pressure, stroke, and some types of cancer

When it comes to fruits and vegetables, a more colorful plate benefits your health and your waistline.  Adding 3 – 5 servings of fruits and vegetables to your daily meals or snacks increases nutrients and fiber essential to good health without adding a significant amount of calories and fat.  All produce forms count including fresh, frozen, canned, dried and 100% juice.  Frozen fruits and vegetables, frozen at their peak of ripeness, are just as nutritious as fresh.  To put a colorful diet in perspective, eat a rainbow of fruits and vegetables each day.  Variety is very important as each food brings its own health benefits to the table.  As a rule, the brighter the color of the food, the more concentrated its nutrition.  When choosing colorful foods, stick with whole foods and avoid foods that get their color artificially through processing and added dyes. 

Here are some very good reasons to add color to your diet along with just a sampling of food color choices: 

RED – Red fruits and vegetables contain lycopene, an effective and powerful antioxidant.  Lycopene belongs to the carotenoid family which includes beta-carotene, lutein, and zeaxanthin.  Lycopene’s antioxidant actions help maintain the strength, thickness and fluidity of cell membranes, which are vital in the prevention of disease.  Lycopene aids in the prevention of plaque formation in the arteries, inhibits age-related macular degeneration and cataracts, prevents aging of the skin and is a natural internal sun protectant.  Strawberries contain folate which aids heart health and decreases the risk of certain birth defects.  Cherries are a great source of fiber, vitamin C and potassium, which help maintain blood pressure.  Cranberries contain proanthocyanidins that prevent bacteria from sticking to bladder and stomach walls reducing chance of illness.  Kidney beans contain B vitamins, which are key for neurological function.

  • Tomatoes, watermelon, red grapefruit, red peppers, beets, pomegranates, cherries, wild salmon, kidney beans, red apples, raspberries, strawberries and cranberries.

ORANGE – Orange fruits and vegetables contain an abundance of antioxidants, fiber and phytonutrients that are good for your skin, eye and heart health.  Foods rich in carotenoids have been shown to decrease the risk of various cancers including lung, colon, bladder, cervical, breast and skin cancers.  Beta-Carotene, a powerful antioxidant, can help delay cognitive aging and protect skin from sun damage.  Beta-carotene is a precursor for vitamin A which is important for night vision, neutralization of free radicals and the health of your immune system.  Orange foods are chock full of vitamin C which boosts the immune system, protects against cardiovascular disease and helps rebuild skin collagen.  Pumpkins contain zinc, a mineral essential for proper brain function, reproductive health and wound healing.  Sweet potatoes, carrots and citrus fruits are loaded with potassium which aids muscle and nerve function and helps maintain the proper electrolyte and acid-base balance in your body. 

  • Cantaloupe, peaches, oranges, tangerines, papaya, mangoes, pumpkin, sweet potatoes, orange peppers, and carrots.

YELLOW –  Yellow vegetables such as corn contain the antioxidants zeaxanthin and lutein which work together to block harmful rays that can cause eye damage over time.  Pineapple contains bromelain which aids digestion, absorption and elimination.  Yellow bell peppers are packed with vitamin C necessary to produce carnitine, a  compound in muscles that converts fat into energy.  Yellow fruits and vegetables reduce age-related macular degeneration, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, encourage alkaline balance and work with magnesium and calcium to build healthy bones. 

  • Yellow peppers, lemons, yellow squash, garbanzo beans, butternut squash, apricots, pears,  nectarines, sweet corn, bananas and pineapple.

PURPLE/BLUE – Purple foods are colored by a pigment called anthocyanin, a strong and protective antioxidant which can help reduce the risk of cancer,  improve memory and assist with healthy aging.  Purple fruits and vegetables are also packed with flavonoids known to be one of the most powerful phytochemicals.  Flavonoids provide heart-healthy benefits to the cardiovascular system, lowering LDL cholesterol, raising HDL cholesterol, and improving memory storage.  Lavender is associated with increased blood circulation and is helpful in reducing insomnia and anxiety, as well as treating skin ailments such as psoriasis, acne, wrinkles, cuts and burns.  Purple basil, which has high doses of vitamin A, vitamin C and calcium,  is beneficial for the hair, skin and eyes. 

  • Berries, grapes, eggplant, plums, figs, raisins, purple basil, purple potatoes, lavender, and red wine (in moderation).

GREEN – Plant foods derive their green pigments from chlorophyll, a naturally occurring molecule.  Chlorophyll delivers a continuous energy transfusion into the bloodstream, replenishing and increasing red blood cells.  Chlorophyll is not only a powerful oxygenator, it strengthens our immune systems and enhances overall wellbeing.  Chlorophyll is known to improve the health of the circulatory, digestive, immune and detoxification systems of the body.  There are many delicious green foods all containing tremendous health benefits.  Green-hued foods contain EGCG, a potent antioxidant, plus lutein, zeaxanthin and isoflavones.  These phytonutrients are beneficial for eye health, cancer prevention, wound healing and gum tissue health.  Spinach contains vitamin A which helps protect skin from sun damage and ensures healthy cell turn over. 

  • Honeydew, avocado, kiwi, limes, kale, collards, spinach, tea, peppers, peas, grapes, green apples, asparagus and broccoli.

WHITE – White foods contain the phytonutrients allicin and quercetin that may reduce your risk of heart disease and cancer.  Leeks are packed with inulin, a plant fiber that has shown to increase calcium absorption.  Onions contain both sulphur, a powerful antibiotic, and quercetin, an anti-inflammatory agent.  White potatoes are high in vitamin B6 and potassium which support the cardiovascular system and aid in prevention of disease. 

  • Garlic, onions, leeks, cauliflower, potatoes, fennel, white turnip, white corn, white peaches, ginger and mushrooms. 

The FDA recommends 3 -5 servings of vegetables and 2-4 servings of fruit each day.  One serving of vegetables equals:

  • 1 cup of raw leafy vegetables
  • 1/2 cup of other vegetables cooked or raw
  • 3/4 cup of vegetable juice

One serving of fruit equals:

  • 1 medium apple, banana, orange, pear
  • 1/2 cup of chopped, cooked, or canned fruit
  • 3/4 cup of fruit juice

Following these guidelines, it is not difficult to get your full servings of fruits and vegetables each day.  Most of us tend to eat the same foods regularly.  Next time you go grocery shopping, try a fruit or vegetable that you have not had before rather than focusing on what is familiar to you.  When you explore new foods, you are introducing different nutrients and antioxidants to your body.   To reap the most health rewards from your fruit and vegetable consumption, simply think in terms of naturally bright-hued foods. Take your plate from monotone to an artist’s palette and eat your full range of colors every day. 

Supplements for phytonutrient balance:

Greens by Quantum Nutrition Labs Nature’s amazing live-sourced super nutrition formula for optimal health and rejuvenation. Our prized mix features our pristine Power Grass-Plus Blend™ (low-temperature, air-dried) coupled with Power Greens Blend™ for optimal effect. Vegan/vegetarian formula. 

Deeper Greens by Ortho Molecular Products –  Oxygen Radical Absorbance Capacity (ORAC) is a unit value assigned by researchers to measure the antioxidant value of a given food.  Foods with a high ORAC value benefit the body by increasing plasma antioxidant levels.  Deeper Greens is formulated for excellent pH and fiber values, and contains a high ORAC value to meet the National Cancer Institute’s recommended 5-a-day intake of fruits and vegetables in a satisfying single serving.  Ortho Molecular’s Deeper Greens uses organically grown fruits, vegetables, and grasses where available. 

Organic Greens & Reds Powder by Douglas Laboratories –  Organic Greens and Reds powder is a healthful supplement containing a concentrated phytonutrient blend of grasses, vegetables and botanicals.  This product contains a wide assortment of organic vegetables and fruits that provide potent antioxidant protection.  In addition, fiber from flax seed and digestive enzymes are included to support overall gastrointestinal health.

Sweet Wheat Capsules by Brightcore Nutrition –  Rich in minerals such as phosphorus, iron, calcium and potassium and packed with vitamins including A, B, C and E.  Sweet Wheat provides an array of nutritional benefits including a boost to the immune system, detoxification, strong and healthy hair, skin and nails, and a more restful night’s sleep.

Phytoganix by Metagenics –  A convenient, delicious way to get a diverse daily supply of phytonutrients from certified organic sources to support overall good health.  This highly nutritious, berry red formula provides superfruits such as antioxidant-rich raspberries, blueberries, goji berries, and lingonberries, herbs including spirulina, polyphenol-rich green tea, astragalus, and ginger, vitamin C-rich acerola extract and vegetables such as green cabbage, beets, carrots, and spinach.