11 Key Nutrients, What they Are and Why You Need Them
Beta Carotene
What it does… Beta Carotene converts to Vitamin A, a nutrient essential for healthy vision, immune function and cell growth. It is also an antioxident that neutralizes free radicals.
How much do you need? There is no RDA for beta carotene.
Food Sources of Beta Carotene: Dark green vegetables, orange vegetables and fruits like papaya and mango.
B-12
What it does… B-12 is used in making the building block of genes; DNA. Also aids in healthy nerve and red blood cells.
How much do you need? 2.4 micrograms daily for people 14 and older
Food Sources of B-12: meat, fish, eggs and dairy products like yogurt and milk are primary sources.
Chromium
What it does… the body requires chromium to convert food into usable energy, helping insulin prime cells to take up glucose.
How much do you need? 50 to 200 mcg. daily
Food Sources of chromium: whole grain breads and cereals, meats, nuts, prunes, raisins, beer and wine.
Vitamin C
What it does… it is an essential building block of collagen, the structural material for bone, skin, blood vessels and other tissue.
How much do you need? 90 mg for men and 75 mg for women. The body can only absorb a maximum of about 400 milligrams a day.
Food Sources of Vitamin C: Oranges, green bell peppers, strawberries, broccoli, cantaloupe, tomatoes, turnip greens, sweetpotatoes and okra.
Vitamin D
What it does… helps build and maintain bones.
How much do you need? 200 IU for children and 600 IU for people over 71 with other groups falling somewhere in between.
Food Sources of Vitamin D: Fortified milk and breakfast cereal, herring, sardines. Also direct sunlight will give you Vitamin D.
Vitamin E
What it does… immune function, DNA repair, and formation of red blood cells and Vitamin K absorption.
How much do you need? 15 milligrams daily
Food Sources of Vitamin E: wheat germ oil, sunflower seeds cooked spinach, almonds, safflower oil and hazelnuts.
Vitamin K
What it does… the body uses Vitamin K to produce different proteins. Some of them create factors that allow the blood to coagulate – allowing cuts and wounds to heal.
How much do you need? 90 micrograms for women and 120 for men.
Food Sources of B-12: kale, spinach, broccoli, asparagus, arugula, green leaf lettuce, soybean oil, canola oil, olive oil and tomatoes.
Potassium
What it does… Almost every vital body process involves potassium including maintaining blood pressure, heart and kidney function, muscle contraction and digestion.
How much do you need? 4,700 milligrams daily for adults and teens
Food Sources of Potassium: whole, unprocessed foods especially fruits, vegetables, low fat dairy products, whole grains, fish and lean meats
Magnesium
What it does… Vital for some of the body’s most basic processes. Magnesium triggers ore than 300 biochemical reactions; primarily the production of energy from the food we eat.
How much do you need? 300 mg/daily for women and 350 mg/daily for men
Food Sources of Magnesium: avacados, nuts and leafy greens, acorn squash, kiwi and almonds.
Folic Acid
What it does… necessary for the production of new cells. Folate deficiency remains a major cause of spinal-cord defects in newborns.
How much do you need? 400 mcg daily
Food Sources of folic acid: liver, dried beans and peas, spinach and leafy greens, asparagus and fortified cereals.
Zinc
What it does… it is integral to almost every cell in the human body, from keeping immune system healthy to regulating testoserone.
How much do you need? 11 mg/daily for men and 8 mg/daily for women.
Food Sources of zinc: oysters, cooked beef tenderloin, chickpeas, roast chicken leg, pumpkin seeds, cooked pork tenderloin, plain low-fat yogurt, wheat germ, tofu, dry roasted cashews and Swiss cheese.
