Are You Getting Your Vitamins? A Guide to the Ten Most Essential Nutrients for Good Health

Weight-conscious Americans may be giving themselves short shift on nutrition, says the Center for Vitamin and Mineral Communications. The organization cites a U.S. Department of Agriculture survey of 21,000 people in which not one person got the recommended dietary allowances (RDAs) of 10 nutrients needed for basic good health.

The CVMC lists the 10 most needed nutrients, what they do and where you can get them:

• Iron. It helps build healthy blood. An iron deficiency leads to anemia, meaning blood cannot carry enough oxygen to the body's cells, leaving you tired, weak and irritable. Best sources for iron are lean meats, organ meats, green leafy vegetables, nuts, breads, cereals and eggs. Eating these in combination with a vitamin C source such as orange juice can help your body absorb more iron from other foods.

• Folacin. It's vital to fetal growth and in making maternal blood. A woman's blood volume doubles during pregnancy, and her folacin stores may be depleted quickly if not enough is in her diet. Folacin is found in leafy green vegetables and organ meats. Overcooking should be avoided, because folacin is sensitive to heat and easily destroyed, even with a microwave.

• Calcium. A bone and teeth builder, it also helps in blood clotting, which helps the heart and nervous system work efficiently. Three out of four women don't get enough calcium, and the deficiency has been implicated in osteoporosis and high blood pressure Best sources are low-fat milk and cheeses, soy products such as tofu, and broccoli. Cottage cheese, however, is not as rich in calcium as in other dairy foods

• Zinc. Zinc helps make up many of your body's enzymes that regulate metabolism and also helps produce hormones for growth, sexual development, taste, sight, smell and protein building. Recent research also reveals zinc helps heal wounds and supports immune functions. Women, the elderly, and vegetarians are most likely to lack this element. Best sources are oysters, herring, milk and eggs. Zinc also can be found in whole grains but in less absorbable form.

• Water. Water is essential for proper functioning of all cells, making up two thirds of the body. Choose plain water, juices or decaffeinated beverages. Alcoholic and caffeinated beverages, though liquid, are dehydrants.

• Fiber. Fibers promote digestion and alleviate constipation. Soluble fiber may help lower blood cholesterol and to a more limited extent, blood sugars. Best sources are oat bran, legumes such as dried peas and beans, rice bran, fruits and vegetables. Insoluble fiber can reduce risk of colorectal and similar cancers and can help diabetics. Whole grams, especially wheat and rye, some fruits and vegetables are good sources. To increase fiber in your diet, do so gradually and drink plenty of liquids. Too much fiber can cause bloating, cramping and diarrhea.

• Beta carotene. Though not a vitamin itself, it can be converted to vitamin A in the body, essential for night vision, healthy skin, strong teeth and bones, and immunity. Beta carotene is an antioxidant which will help protect body cells from damage that can cause cancer. Foods with beta carotene are easy to spot because of a characteristic carroty color - cantaloupe, carrots, sweet potatoes, winter squash and apricots. It also is found in dark leafy greens.

• Vitamin B-6. Along with other B vitamins, this element helps produce energy in body cells. Its main job is to metabolize proteins, so bow much you need depends on how much protein you eat. Inadequate B-6 may cause memory loss, lack of energy, irritability, poor concentration, muscle aches, cold sores and digestive problems. It's estimated that only 20 percent of all Americans, and only 7 percent of women, get enough of it. Lean meats, whole grains, legumes, wheat germ, salmon, bananas and sunflower seeds are sources; these same foods also provide many of the B-complex vitamins, including niacin, thiamine, B-12, riboflavin, folacin and others

• Vitamin C. Important for healthy gums, strong bones and teeth, vitamin C also helps form collagen, the most abundant body protein. It also is thought to act as an antioxidant, helping protect against certain types of cancers Citrus fruits, tomatoes, potatoes, and red fruits like cherries and strawberries are good sources

• Magnesium, It's part of every body cell, activating enzymes that keep the body running smoothly. It also promotes bone growth and helps the nervous system function. Inadequate magnesium in the blood can cause abnormalities in the heartbeat called arrhythmias, muscle cramps and muscle twitching. An estimated 75 percent of the population - and 86 percent of women - fail to meet daily requirements for magnesium. Sources include soybeans and soy products, nuts, legumes, and whole grain foods.

Sources:

Griffith, H. Winter Minerals, Supplements & Vitamins: The Essential Guide 2000

Krimmel, Patricia and Edward Vital Health Facts and Composition of Foods: An Essential Guide to Vitamin and Mineral Needs, Weight Control and More 1994