Vitamin A to zinc
By
Amanda MacMillan
To keep itself running smoothly your body requires an array of
essential nutrients, ranging from disease-fighting antioxidants to
bone-building heavy metals. Although you can get many of these nutrients
in a daily supplement, nearly all of them can also be found in the
foods you eat—or should be eating—every day.
Want to get your
vitamins and minerals the natural way? Our guide breaks down the best
foods for 20 of the most important nutrients (and the accompanying
recipes offer healthy and tasty ways to enjoy them).
Vitamin A
Why you need it: The vitamin A family plays a key role in
immunity, reproductive behaviors, and especially vision. The A vitamins,
which include beta-carotene, help the retina, cornea, and membranes of
the eye to function properly.
Where to get it: The highest concentration of vitamin A is found in
sweet potatoes; just one medium-sized baked sweet potato contains more than
28,000 international units
(IU) of vitamin A, or 561% of your recommended daily value (DV). Beef
liver, spinach, fish, milk, eggs, and carrots also are good sources.
Vitamin B6
Why you need it: Vitamin B6 is an umbrella term for six
different compounds that have similar effects on the body. These
compounds metabolize foods, help form hemoglobin (part of your red blood
cells), stabilize blood sugar, and make antibodies that fight disease.
Where to get it:
Fish, beef liver, and poultry are all good sources of B6, but the food
richest in this vitamin—good news for vegetarians—is the chickpea, or
garbanzo bean. One cup of canned chickpeas contains
1.1 milligrams (mg) of vitamin B6, or 55% of your DV.
Vitamin B12
Why you need it: Vitamin B12 is vital for healthy
nervous-system function and for the formation of DNA and red blood
cells. It helps guard against anemia, a blood condition that causes
fatigue and weakness.
Where to get it: Animal products are your best bet for B12. Cooked clams have the highest concentration of any food, with
84 micrograms (mcg)—a
whopping 1,402% of your DV—in just 3 ounces. (One milligram equals
1,000 micrograms.) Vitamin B12 also occurs naturally in beef liver,
trout, salmon, and tuna, and is added to many breakfast cereals.
Vitamin C
Why you need it: Vitamin C is an important antioxidant, and
it's also a necessary ingredient in several key bodily processes, such
as protein metabolism and the synthesis of neurotransmitters.
Where to get it: Most people think
citrus when they think of vitamin C, but sweet red peppers actually contain more of the vitamin than any other food:
95 mg per serving
(well ahead of oranges and just edging out orange juice, at 93 mg per
serving). Other good sources include kiwi fruit, broccoli, Brussels
sprouts, and cantaloupe.
Calcium
Why you need it: Calcium is the most abundant mineral in the
body. More than 99% is stored in—and helps fortify—teeth and bones,
while the remainder goes toward blood vessel and muscle function, cell
communication, and hormone secretion.
Where to get it: Dairy products contain the highest amounts of naturally occurring calcium; plain low-fat yogurt leads the pack with
415 mg
(42% DV) per serving. Dark, leafy greens (such as kale and Chinese
cabbage) are another natural source of calcium, which can also be found
in fortified fruit juices and cereals.
Vitamin D
Why you need it: Vitamin D, which our body generates on its own when our
skin is exposed to sunlight,
helps spur calcium absorption and bone growth. It's also important for
cell growth, immunity, and the reduction of inflammation.
Where to get it:
Fatty fishes—including swordfish, salmon, and mackerel—are among the
few naturally occurring dietary sources of vitamin D. (Cod liver oil is
tops, with
1,360 IU per tablespoon,
while swordfish is second with 566 IU, or 142% DV.) Most people tend to
consume vitamin D via fortified foods such as milk, breakfast cereals,
yogurt, and orange juice.
Vitamin E
Why you need it: Vitamin E is a powerful antioxidant that
protects cells from the harmful molecules known as free radicals. It's
important for immunity, and for healthy blood vessel function and
clotting (such as occurs when you cut yourself).
Where to get it: While wheat germ oil packs more vitamin E than any other food source (
20.3 mg per serving,
or 100% DV), most people will find it easier to get their vitamin E
from sunflower seeds (7.4 mg per ounce, 37% DV) or almonds (6.8 mg per
ounce, 34% DV).
Folate
Why you need it: For pregnant women, folate—a type of B
vitamin—can help prevent birth defects. For everyone else, it helps new
tissues and proteins form.
Where to get it: Folate is
found in a wide variety of foods, including dark leafy green vegetables,
fruit, nuts, and dairy products. Beef liver has the highest
concentration, but if liver's not to your taste, spinach also has
plenty:
131 mcg per half cup (boiled), or 33% of your DV. Folic acid, a man-made form of folate, is also added to many breads, cereals, and grains.
Iron
Why you need it: Proteins in our body use this metal to
transport oxygen and grow cells. Most of the body's iron is found in
hemoglobin, the protein in red blood cells that carries oxygen to
tissues all over the body.
Where to get it: There are two
forms of dietary iron: heme iron (found in animal foods such as red
meat, fish, and poultry) and nonheme iron (found in plant sources like
lentils and beans). Chicken liver contains the most heme iron of any
food, with
11 mg per serving, or 61% of your DV.
Vitamin K
Why you need it: Vitamin K is a crucial ingredient in
coagulation, or blood clotting. Without it, your body would not be able
to stop bleeding when you bruise or cut yourself.
Where to get it: Green, leafy vegetables are the best source of this vitamin, also known as phylloquinone. Kale leads the pack with
1.1 mg per cup, followed by collard greens and spinach (about 1 mg per cup), and more exotic varieties like turnip, mustard, and beet greens.
Lycopene
Why you need it: This chemical pigment, found in red fruits
and vegetables, appears to have antioxidant properties. Some studies
suggest that lycopene may help guard against a range of ailments,
including heart disease and several different types of cancer.
Where to get it: Tomatoes are the best-known source of lycopene, and sure enough, tomato products—such as sauces, pastes, and purees—contain
up to 75 mg per cup.
Raw, unprocessed tomatoes aren't as lycopene-rich, however, and
watermelon actually contains more per serving: about 12 mg per wedge,
versus about 3 mg per tomato.
Lysine
Why you need it: Lysine, also known as l-lysine, is an amino
acid that helps the body absorb calcium and form collagen for bones and
connective tissue. It also plays a role in the production of carnitine, a
nutrient that helps regulate cholesterol levels.
Where to get it: Protein-rich animal foods, especially red meat, are good sources of lysine, as are nuts, legumes, and soybeans.
Magnesium
Why you need it: The body uses magnesium in more than 300
biochemical reactions. These include maintaining muscle and nerve
function, keeping heart rhythm steady, and keeping bones strong.
Where to get it: Wheat bran has the highest amount of magnesium per serving (
89 mg per quarter-cup,
or 22% of your DV), but you have to eat unrefined grains to get the
benefit; when the germ and bran are removed from wheat (as is the case
with white and refined breads), the magnesium is also lost. Other good
sources of the mineral include almonds, cashews, and green vegetables
such as spinach.
Jason Sudeikis and Olivia Wilde are engaged, and apparently good at keeping secrets. The Saturday Night Live star, 37 — who has been dating the 28-year-old actress for a little more than a year — popped the question over the holidays.
The
two have been dodging engagement rumors ever since they started living
together last year. In December, Wilde took to her Twitter account to
set the record straight, saying "No I'm not engaged..." But her rep
confirms to JustJared.com that this time the rumors are true.
This will be the second marriage for the Tron star. In 2003 she married Italian prince Tao Ruspoli, but filed for divorce after eight years. [Photo Credit: WENN]
