Key Nutrients for Optimum Health

Very few people get the Recommended Daily Allowance (RDA) of all the nutrients. Even on the healthiest diets, one will not receive enough of the most important nutrients.

Listed below are a few of the necessary nutrients to keep our bodies healthy and the sources from which we can receive them.

Calcium - Calcium is a mineral which can help prevent osteoporosis. Calcium and vitamin D are essential in building bone tissue and retaining it. You can find calcium in dairy products, beans and leafy green veggies.

Vitamin D - Vitamin D help with absorption of calcium for healthy bones. You can find vitamin D in breads, liver, eggs and fortified dairy products.

Vitamin C - According to some studies, vitamin C is an antioxidant that may reduce the risk of some cancers, such as lung and colon. You can find vitamin C in citrus fruits like oranges and grapefruits. You can also find it in broccoli, cauliflower, cabbage and tomatoes.

Folic Acid - Folic acid is a B vitamin, also known as folate. Folic acid protects you from colon cancer and birth defects. Very important to intake while pregnant, especially within the first two months. Some foods that contain folic acid are whole wheat bread, nuts, beans, peas and green leafy veggies.

Vitamin B-6 - This vitamin works together with folic acid in reducing the risk of heart attack and stroke. Vitamin B-6 can be found in meat, fish, poultry, liver, most fruits and veggies and also in whole grain products.

Vitamin E - This vitamin is a great antioxidant. It may reduce the risk of some cancers, such as lung, stomach and esophagus. Vegetable oil, nuts and wheat germ contain vitamin E.

Beta-carotene - This antioxidant also plays a role in preventing cancer. Good sources of beta-carotene are carrots, cantaloupe and broccoli.

Selenium - Another antioxidant used to reduce the risk of cancer. Selenium can be found in foods such as meat, fish, whole grain cereals and dairy products.

It can be very difficult to reach the recommended daily allowance for these minerals and nutrients. A multivitamin should be taken by adults and it should contain 100% to 200% of the RDA for the nutrients I have described above. Also, the average person only receives about 750 mg of calcium from the foods they consume throughout the day. This is only about half of what is needed for strong healthy bones. You should take a calcium supplement that is between 600 and 700 mg per day.

In closing, a word of caution. There can be possible interactions between vitamin E and some other supplements and drugs. Always consult your doctor before beginning a regimen that is different than you are used to.