Let’s face it we all know that we don’t get enough vitamins and minerals that are needed on a daily basis for our bodies.In fact most people only get about 30 percent of the 70 percent needed a day.In todays society it’s hard enough to even manage a full day of duties and there just never seems to be enough hours in the day.The thing that most people fall victim to is simply not eating right,myself included.
As we are told over and over the key is to have a well balanced diet (yeah right),get plenty of rest (come on how many people actually get 8 hours of sleep?),exercise (okay so hauling around kids all day isn’t considered your daily exercise) and stress management (I’ll not even go there).The thing about supplements is that you need to follow the RDA (recommended daily allowance) you should take in at least 2,000 calories a day.There are actually 13 vitamins and 15 minerals that are essential for everyday intake,most can be found in a Multivitamin but some should be taken individually.
I have compiled a list of some vitamins and minerals along with their benefits to your body and the food sources they can be found in.
Folic acid or Folate:benefits red blood cell development for tissue growth and repair.Food sources:poultry,tuna,mushrooms,oranges,asparagus,broccoli,spinach,bananas,strawberries and cantaloupe.
Vitamin B 6:benefits protein metabolism for normal growth,PMS,kidney stones and carpal tunnel.Food sources:fish,soybeans,avocados,lima beans,chicken,bananas,cauliflower,green beans,potatoes,spinach and raisins.
Calcium:helps build and maintain bones and teeth as well as nerve function,blood clotting and osteoporosis.Food sources:milk,cheese,yogurt,salmon,broccoli,green beans,almonds,turnip greens and fortified orange juice.
Vitamin A:helps normal vision in dim light,maintains normal function of the mucous membrane,aids in growth of bones,teeth and skin.Food sources:carrots,pumpkin,sweet potatoes,spinach,tuna,cantaloupe,mangoes,apricots and broccoli.
Zinc:helps in wound healing,appetite and sperm production.Food sources:oysters,lean beef,seafood,lima beans,nuts,poultry and dairy products.
Vitamin C:benefits healthy teeth,gums and blood vessels.Food sources:oranges,grapefruit,bell peppers,tomatoes,spinach,cabbage,melons,broccoli,kiwi and raspberries.
Iron:helps carry oxygen in the bloodstream and provides energy metabolism.Food sources:clams,asparagus,red meats,chicken,prunes,raisins,spinach,pumpkin seeds,soy beans and tofu.
Vitamin B 12:needed for new tissue growth and red blood cell normalcy as well as helping to maintain nervous system and healthy skin.Food sources:salmon,eggs,cheese,swordfish,tuna,clams,crab and oysters.
Potassium:controls acid balance in the body,works with sodium in salty foods to maintain food balance.Food sources:baked potatoes,avocados,dried fruits,yogurt,cantaloupe,spinach,bananas,mushrooms,milk and tomatoes.
Taking vitamins in high antioxidants such as vitamins C,E and Beta Carotene can help in the defense of free radicals.Free radicals are usually found in radiation exposure,cigarette smoke,car exhaust and other air pollutants that can cause cancer cells to spread.Supplements are usually affordable,safe and fact proven.You should always try to look for supplements that are natural,free of food colorings and dyes,artificial sweeteners and other additives.So,all in all yes,there is way to basically “have your cake and eat it too” good thing that is a metaphor because cake is fatting but say,if you are eating right and taking care of your body shouldn’t you treat it once in awhile?