Guide to Vitamins and Minerals

In order to remain healthy we must eat a well balanced diet. With today's hectic lifestyles it is not always possible to eat healthy foods at each meal. Too many times it is easier to grab a snack and keep on the move. Therefore we may find ourselves in need of a vitamin supplement. In this article I will provide a complete guide of vitamins and their benefits.

Vitamin A: Vitamin A is important for the health of the eyes, skin, teeth, mucous membranes, skeletal and soft tissue. Vitamin A helps to fight off infectious diseases and to help promote healthy vision.

Food sources of vitamin A:eggs, milk, cheese, cream, meat, liver, cod and halibut

Vitamin B-1 (Thiamine): Vitamin B-1 is important for the nervous system, cardiovascular and muscular function, as well as keeping the mucous membranes healthy. Vitamin B-1 works to convert blood sugar into energy.

Food sources of vitamin B-1:yeasts, liver, pork, whole grains, wheat germ, navy and kidney beans

Vitamin B-2 (Riboflavin): Vitamin B-2 is needed in the body to process amino acids and fats. This vitamin also helps the body to utilize vitamins B-6 and folic acid. Vitamin B-2 works to help the body to convert carbohydrates into energy.

Food sources of vitamin B-2:dairy products, eggs, meat, leafy green vegetables and whole grains

Vitamin B-3 (Niacin): Vitamin B-3 is essential for good circulation, healthy skin and works to convert carbohydrates into energy. Vitamin B-3 aides the body's ability to eliminate toxins.

Food sources of vitamin B-3: dairy products, eggs, lean meats, liver, nuts, whole grains, green vegetables and cooked dry beans

Vitamin B-5 (Pantothenic Acid): Vitamin B-5 is used by the body in the production of energy, as well as the metabolizing of amino and fatty acids. It is also important in maintaining a healthy immune system. Vitamin B-5 is important to the central nervous system and has also been referred to as the anti-stress vitamin.

Food sources of vitamin B-5:avocado, brown rice, nuts, broccoli and dairy products

Vitamin B-6 (pyridoxine): Vitamin B-6 is needed to make hemoglobin which is used in red blood cells to carry oxygen to tissues. It is also important for the nervous and immune systems.

Food sources of vitamin B-6:poultry, cereals, yeast, liver and fish

Vitamin B-6 is also important for the conversion of the amino acid tryptophan to the vitamin, niacin.

Vitamin B-12 (cobalamin): Vitamin B-12 is necessary for the production of red blood cells and it helps to keep the central nervous system working properly.

Food sources of vitamin B-12:fish, seafood, poultry, meat, whole grains, dairy products and eggs

Vitamin C (ascorbic acid): Vitamin C is necessary for healthy skin, promotes a healthy immune system, and is a powerful antioxidant. Vitamin C is also important for healthy teeth and bones.

Food sources of vitamin C: fruits and vegetables

Vitamin D: Vitamin D is essential for calcium absorption. It is also needed for bone growth. It helps to keep the bones healthy and strong. Vitamin D, paired with calcium helps protect against osteoporosis.

Food sources of vitamin D: fish, fish liver oils, small amounts are found in beef liver, cheese and egg yolks

Folic Acid (Vitamin M or folacin): Folic acid is needed for the production of new cells and DNA replication, especially during infancy and pregnancy.

Food sources of Folic Acid: green leafy vegetables, dried beans and peas, liver, cereals, fruits and bakers yeast

Vitamin E (mixed tocopherols): Vitamin E is an antioxidant that protects body tissue from free radicals, helps in forming red blood cells and helps the body use vitamin K.

Food sources of vitamin E: green leafy vegetable, vegetable oils, wheat germ, corn, nuts, seeds and olives

Calcium: Calcium is essential for keeping your bones and teeth strong, and is a valuable tool in the fight against osteoporosis. It also helps the muscles and nerves to function properly. Calcium also helps with the clotting of blood.

Food sources of Calcium: milk and dairy products, green leafy vegetables, tofu, sardines and salmon

It is a good idea to take a calcium supplement daily to ensure that your body has the amount of calcium that it needs. Make sure that the supplement also contains vitamin D as this helps in the absorption of calcium.

Zinc: Zinc is an essential element that promotes a healthy immune system, is needed for wound healing, helps to maintain your sense of smell and taste and supports normal growth during pregnancy and adolescence.

Food sources of zinc:oysters, meat, poultry, seafood, beans, grains and nuts