Iron
What it does
Carries oxygen in the
body; aids in the production of red blood cells; supports immune function,
cognitive development, and temperature regulation; is essential for proper cell
growth.
Why you need it
Slacking on your iron
intake causes your body to reduce the production of red blood cells, causing
anemia. This can lead to unrelenting fatigue and shortness of breath while
doing activities that aren't very strenuous, as well as difficulty maintaining
body temperature and decreased immune function, which increases susceptibility
to infection. What's more, blood loss during your period depletes your body's
iron stores, so it's particularly important for women with heavy periods to eat
iron-rich foods or take supplements
Where to find it
Lean red meat, chicken,
turkey, fish, beans, whole grains, and dark-green leafy vegetables. (If you're
not eating enough of these foods, talk to your doc about trying a ferrous
sulfate supplement. And don't forget to sneak in foods rich in Vitamin C since
they enhance your body's iron absorption.)
Calcium
What it does
Makes and keeps bones and
teeth strong; helps muscles and blood vessels contract and expand; secretes
hormones; and sends messages through the nervous system. Every single system in
your body needs calcium to function properly.
Why you need it
Your body needs calcium to
build and maintain strong bones. Thus, calcium consumption is important for
aging adults, particularly postmenopausal women whose bone breakdown exceeds
formation, resulting in bone loss and increased risk of osteoporosis over time.
Where to find it
Dairy products such as
milk, cheese and yogurt, and dark-green leafy vegetables such as broccoli and
kale.
Magnesium
What it does
Maintains normal muscle
and nerve function; keeps heart rhythm steady; supports a healthy immune
system; keeps bones strong; helps regulate blood sugar levels; promotes normal
blood pressure; may play a role in preventing and managing disorders such as
hypertension, cardiovascular disease, and diabetes; and is known to be involved
in energy metabolism and protein synthesis.
Why you need it
Magnesium is needed for
more than 300 biochemical reactions in the body, but there are other reasons
you won't want to run low on it, including deficiency symptoms such as chronic
or excessive vomiting and diarrhea, and migraines.
Where to find it
Green vegetables, some
beans, nuts, seeds, and unrefined whole grains.
Folate
What it does
Helps produce and maintain
new cells, including red blood cells; maintains proper balance in the nervous
system's message-carrying molecules and is necessary for proper brain function
for in mental and emotional health.
Why you need it
Folate is imperative for
the prevention of anemia and is absolutely essential to any pregnancy. Folate
deficiency during pregnancy can lead to serious complications, including
premature births and infants born with neural tube defects. Furthermore, people
with low intake of folate are also at increased risk for certain types of
cancer.
Where to find it
Natural sources include
leafy green vegetables, fruits, and beans; the synthetic form of folate (folic
acid) is found in supplements and often added to enriched cereals, breads,
pastas, and rice.
Other B Vitamins
What it does
Help the body to convert
food into fuel for energy; contribute to healthy skin, hair, and eyes, and
proper nervous system functioning; maintain metabolism, muscle tone, and a
sharp mind.
Why you need it
Deficiency of certain B
vitamins, often referred to as B complex vitamins, can cause a host of awful
symptoms: It can cause anemia, tiredness, loss of appetite, abdominal pain,
depression, numbness and tingling in the arms and legs, muscle cramps,
respiratory infections, hair loss, eczema, poor growth in children, and birth
defects.
Where to find it
Fish, poultry, meat, eggs,
dairy products, leafy green vegetables, legumes, many cereals, and some breads.
Vitamin D
What it does
Promotes calcium
absorption necessary for bone growth; modulation of cell growth; neuromuscular
and immune function; and reduction of inflammation.
Why you need it
Without sufficient vitamin
D, bones can become thin, brittle, or misshapen, leading to osteomalacia, or a
softening of the bones, which can weaken muscles, too. Vitamin D deficiency has
also been shown to play a role in the development of type 1 and type 2
diabetes. In good news though, evidence suggests that vitamin D may provide
some protection against colorectal and possibly other cancers.
Where to find it
Flesh of fatty fish, such
as salmon and tuna, and fish liver oils, with small amounts in beef liver,
cheese, and egg yolks; and vitamin-D-fortified milk and orange juice.
Note: While vitamin D
occurs naturally in very few foods, most people actually meet at least some of
their vitamin D needs through exposure to sunlight.
Omega 3
What it does
Assists in proper brain
operation; is important for cognitive (brain memory and performance) and
behavioral function; helps reduce high blood pressure; calms inflammation.
Why you need it
Research shows that
omega-3 fatty acids reduce inflammation and may help lower risk of chronic
diseases such as heart disease, cancer, arthritis, and other joint problems.
Where to find it
Fish—particularly fatty
fish like salmon, tuna, sardines, and mackerel—and plants and nut oils. (Fish
oil capsules are also a great option, but take less than 3 grams a day since
fish oil can thin your blood.)
Probiotics
What it does
Aids in digestion; fights
off disease-causing bacteria; can reduce diarrhea caused by certain infections,
chemotherapy, and irritable bowel syndrome.
Why you need it
Since the mid-1990s,
clinical studies have established that probiotic therapy can help treat a
number of ills, including diarrhea, vaginal yeast and urinary tract infections,
irritable bowel syndrome, and certain intestinal infections, while also
reducing bladder cancer recurrence and preventing or reducing the severity of
colds and flu.
Where to find it
Yogurt, kefir, and other
dairy products.
Multivitamin
What it does
Helps your body grow,
develop, and function normally.
Why you need it
A multivitamin is
generally prescribed for those who need extra vitamins, who cannot eat enough
food to obtain the required amount, or who cannot receive the full benefits of
the vitamins contained in the foods they do eat.
Where to find it Tablets, chewables, capsules, and oral liquid. (Look
for 100 percent of the Recommended Daily Allowance for most vitamins and
essential minerals.)
Resveratrol
What it does
Prevents damage to blood
vessels; lowers "bad" LDL cholesterol; prevents blood clots.
Why you need it
There are high hopes for
resveratrol—mainly the interest in the potential for it to prevent heart
disease. There's also research looking in to its ability to inhibit the
proliferation of a variety of human cancer cells, including those from breast
and colon cancer.
Where to find it
Grapes, grape juice, wine
(especially red), peanuts, and berries. (Supplements are available as well.)
Green Tea
What it does
Acts as a powerful
antioxidant.
Why you need it
Epigallocatechin-3-gallate
(EGCG) is the most studied polyphenol antioxidant found in green tea and the
most active. Clinical studies have revealed that this antioxidant may help
reduce the risk of heart disease by lowering cholesterol, as well as have
anti-inflammatory and anticancer properties that may help prevent the
development and growth of skin tumors.
Where to find it
Green tea is widely
available. (If you don't like the taste or prefer not to drink it every day,
try a supplement.)
Vitamin C
What it does
Facilitates normal growth
and development and repairs bodily tissues, bones, and teeth; helps the body
make collagen, an important protein used to make skin, cartilage, tendons,
ligaments, and blood vessels; and functions as an antioxidant to block some of
the damage caused by free radicals.
Why you need it
Vitamin C's healing and
antioxidant powers make it essential. Signs of vitamin deficiency include dry
and splitting hair; gingivitis (inflammation of the gums) and bleeding gums;
rough, dry, scaly skin; decreased wound-healing rate; easy bruising;
nosebleeds; and a decreased ability to fight infection. A severe form of
vitamin C deficiency is known as scurvy. Despite its rep as a cold fighter, C
has never been proven to prevent or cure the sniffles, but the antioxidant is
believed to boost your immune system. It
is also often used as an ingredient in skincare products since vitamin C can
boost your body's collagen production to help reduce wrinkles and can also firm
up and moisturize your skin.
Where to find it
All fruits and vegetables,
particularly citrus fruits, red pepper, and broccoli. The synthetic variety is
known as ascorbic acid.
Vitamin A
What it does
Ensures proper development
and functioning of our eyes, skin, immune system, and many other parts of our
bodies.
Why you need it
Vitamin A plays a vital
role in vision support.
Where to find it
Leafy green vegetables,
orange and yellow vegetables, tomato products, fruits, dairy products, liver,
fish, and fortified cereals. (Vitamin A is also available in multivitamins and
stand-alone supplement, often in the form of retinyl acetate or retinyl
palmitate.)
