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When deciding what to eat, check food labels and pick items that are high in vitamins and minerals. For example, when choosing drinks, you'll find that a glass of milk is a good source of vitamin D, calcium, phosphorous, and potassium. A glass of soda, on the other hand, doesn't have any vitamins or minerals.
You can also satisfy your taste buds without sacrificing nutrition while dining out : vegetable pizzas or fajitas, sandwiches with lean cuts of meat, fresh salads, and baked potatoes are just a few delicious, nutritious choices.
If you're a vegetarianyou'll need to plan carefully for a diet that includes the vitamins and minerals you need. The best sources for the minerals zinc and iron are meats, fish, and poultry.
But you can get these from dried beans, seeds, nuts, and leafy green vegetables like kale. Vitamin B12 is important for making red blood cells and keeping nerves working well.
It is found only in animal products. If you don't eat meat, you can get vitamin B12 from eggs, milk and other dairy foods, and fortified breakfast cereals. Vegans vegetarians who eat no animal products at all, including dairy products may need to take vitamin B12 supplements.
Lots of people wonder if they should take vitamin or mineral supplements. If your diet includes a wide variety of foods — including whole-grain products, fresh fruits and vegetables, dairy products, nuts, seeds, eggs, and meats — you probably get the vitamins and minerals your body needs. There are many supplements on the market, and of course their makers want you to buy them.
Beware of unproven claims about the benefits of taking more than recommended amounts of any vitamin or mineral. Healthy teens usually don't need supplements if they eat a well-rounded diet.
Check with your doctor before taking vitamin or mineral supplements. Some vitamins and minerals can cause health problems if you get too much of them. Talk to your doctor or a dietitian if you're skipping meals, dieting, are a picky eater, or have any concerns about your diet.
They can answer your questions and help you create a healthy eating plan that includes the nutrients your body needs. KidsHealth For Teens Vitamins and Minerals.
en español: Vitaminas y minerales. Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size.
What Are Vitamins and Minerals? Vitamins fall into two categories: fat soluble and water soluble pronounced: SAHL-yuh-bul : The fat-soluble vitamins — A, D, E, and K — dissolve in fat and are stored in your body. The water-soluble vitamins — C and the B-complex vitamins such as vitamins B6, B12, niacin, riboflavin, and folate — dissolve in water.
Your body can't store these vitamins. Any B or C vitamins that your body doesn't use travels through the bloodstream and is lost mostly when you pee. So you need a fresh supply of these vitamins every day.
What Do Vitamins and Minerals Do? How Do I Get the Vitamins and Minerals I Need? Should I Take a Supplement?
: Essential vitamin sources| What are the 6 essential nutrients? | Your doctor or dietitian may recommend a vitamin or dietary supplement. Supplements can also interact with some medicines in ways that might cause problems. For example, vitamin K can reduce the ability of the common blood thinner warfarin to prevent blood from clotting. If you do need to supplement your diet, your doctor or pharmacist can tell you what supplements and doses are safe for you. When looking for supplements to buy, you may feel overwhelmed by the number of choices at the pharmacy or grocery store. Look for a supplement that contains the vitamin or mineral you need without a lot of other unnecessary ingredients. Read the label to make sure the dose is not too large. Avoid supplements with megadoses. Your doctor or pharmacist can recommend brands that fit your needs. Sodium is another important mineral. Whenever you add salt to your food, you're adding sodium. We all need some sodium, but too much over time can lead to high blood pressure , which can raise your risk of having a heart attack or stroke. How much sodium is okay? People 51 and older should reduce their sodium intake to 2, mg each day. That is about one teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating. Preparing your own meals at home without using a lot of processed foods or salt will allow you to control how much sodium you get. If you make this change slowly, you will get used to the difference in taste. Eating more fresh vegetables and fruit also helps — they are naturally low in sodium and provide more potassium. Get your sauce and dressing on the side and use only as much as you need for taste. Explore details about the following vitamins and minerals and recommended amounts for older adults:. Vitamin A Vitamin B1 Thiamin Vitamin B2 Riboflavin Vitamin B3 Niacin Vitamin B6 Vitamin B12 Vitamin C Calcium Vitamin D Vitamin E Folate Vitamin K Magnesium Potassium Sodium. Vitamin A. Food Sources : Vitamin A can be found in products such as eggs and milk. It can also be found in vegetables and fruits, like carrots and mangoes. Vitamin B1 Thiamin. Food Sources : You can find vitamin B1 in meat — especially pork — and fish. Vitamin B2 Riboflavin. Food Sources : You can find vitamin B2 in eggs and organ meat, such as liver and kidneys, and lean meat. You can also find it in green vegetables, like asparagus and broccoli. Vitamin B3 Niacin. Food Sources : Vitamin B3 can be found in some types of nuts, legumes, and grains. It can also be found in poultry, beef, and fish. Vitamin B6. Food Sources : Vitamin B6 is found in a wide variety of foods. The richest sources of vitamin B6 include fish, beef liver, potatoes and other starchy vegetables, and fruit other than citrus. Vitamin B Food Sources : You can get this vitamin from meat, fish, poultry, milk, and fortified breakfast cereals. Some people over age 50 have trouble absorbing the vitamin B12 found naturally in foods. They may need to take vitamin B12 supplements and eat foods fortified with this vitamin. Vitamin C. Food Sources : Fruits and vegetables are some of the best sources of vitamin C. Citrus fruits, tomatoes, and potatoes can be a large source of vitamin C. Food Sources : Calcium is a mineral that is important for strong bones and teeth, so there are special recommendations for older people who are at risk for bone loss. You can get calcium from milk and other dairy, some forms of tofu, dark-green leafy vegetables, soybeans, canned sardines and salmon with bones, and calcium-fortified foods. Vitamin D. Food Sources : You can get vitamin D from fatty fish, fish liver oils, fortified milk and milk products, and fortified cereals. These include Vitamins A, B9, C, E, K , and Beta Carotene. Other nutritious cruciferous vegetables include brussels sprouts, cabbage, and cauliflower. These include Vitamins B1, B2, B3, B5, B6, and D. Good cuts of pork include pork chops loin and shoulder. These include Vitamins B2, B3, B5, B6, and B9. To reduce calories, leaner cuts of beef and lamb are recommended. These include Vitamins B2, B3, B5, and D. Mushrooms are highly nutritious while being low in carbs and calories. Good choices include portobello, cremini button , and shiitake mushrooms. These include Vitamins B1 , B2, B6, and E. Nuts are a heart-healthy, cholesterol-lowering snack. Try not to have more than handfuls a day. Good choices for nuts include almonds and walnuts. These include Vitamins B2, B5, B12 , and D. While eggs are now considered heart healthy, they are still high in cholesterol, so try not to eat more than 2 a day. These include Vitamins A, and C , Beta-Carotene, and Lycopene. Bell Peppers are one of the foods highest in vitamin C. Colorful red and yellow peppers have higher amounts of beta-carotene and lycopene than green peppers. These include Vitamins B5, B6, B9, and E. These include Vitamins A, B1, E , and Beta Carotene. |
| Food Sources | A glass of soda, on the other hand, doesn't have any vitamins or minerals. However, turning to supplements without first considering the quality of your diet may not get you anywhere. On the other hand, many studies show that people who consume higher levels of these antioxidants in food have a lower risk of many diseases. Learn the difference between good and bad carbs here. html Matondo F, et al. |
| Main Content | Food Sources : Vitamin E can be found in nuts like peanuts and almonds and can be found in vegetable oils, too. Start or end your day with a serving of low-fat, fat-free, or unsweetened milk. Most people know iron for its role in blood production. Quick tip: Most milks in the United States are fortified with vitamin D. Fatty foods and oils are reservoirs for the four fat-soluble vitamins. Vitamin B12 is found in virtually all meat products and certain algae such as seaweed. Sign me up. |
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