e-book Supplement Free - Getting Your Vitamins Naturally from Foods

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Your kidneys continuously regulate levels of water-soluble vitamins, shunting excesses out of the body in your urine. Click on the links below for more information from the Harvard School of Public Health nutrition source website. B vitamins.

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Vitamin C. Although water-soluble vitamins have many tasks in the body, one of the most important is helping to free the energy found in the food you eat. Others help keep tissues healthy. Here are some examples of how different vitamins help you maintain health:. Contrary to popular belief, some water-soluble vitamins can stay in the body for long periods of time. And even folic acid and vitamin C stores can last more than a couple of days. Just be aware that there is a small risk that consuming large amounts of some of these micronutrients through supplements may be quite harmful.

For example, very high doses of B6—many times the recommended amount of 1.


11 Vitamins and Supplements That Boost Energy

Rather than slipping easily into the bloodstream like most water-soluble vitamins, fat-soluble vitamins gain entry to the blood via lymph channels in the intestinal wall see illustration. Many fat-soluble vitamins travel through the body only under escort by proteins that act as carriers. Fatty foods and oils are reservoirs for the four fat-soluble vitamins. Within your body, fat tissues and the liver act as the main holding pens for these vitamins and release them as needed. To some extent, you can think of these vitamins as time-release micronutrients. Your body squirrels away the excess and doles it out gradually to meet your needs.

Together this vitamin quartet helps keep your eyes, skin, lungs, gastrointestinal tract, and nervous system in good repair.

The 10 best foods high in vitamin E

Here are some of the other essential roles these vitamins play:. Because fat-soluble vitamins are stored in your body for long periods, toxic levels can build up. This is most likely to happen if you take supplements.

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  • The body needs, and stores, fairly large amounts of the major minerals. Major minerals travel through the body in various ways. Potassium, for example, is quickly absorbed into the bloodstream, where it circulates freely and is excreted by the kidneys, much like a water-soluble vitamin. Calcium is more like a fat-soluble vitamin because it requires a carrier for absorption and transport.

    One of the key tasks of major minerals is to maintain the proper balance of water in the body. Sodium, chloride, and potassium take the lead in doing this. Three other major minerals—calcium, phosphorus, and magnesium—are important for healthy bones. Sulfur helps stabilize protein structures, including some of those that make up hair, skin, and nails. Having too much of one major mineral can result in a deficiency of another. These sorts of imbalances are usually caused by overloads from supplements, not food sources. Here are two examples:.

    Vitamin and mineral supplements

    A thimble could easily contain the distillation of all the trace minerals normally found in your body. Yet their contributions are just as essential as those of major minerals such as calcium and phosphorus, which each account for more than a pound of your body weight.


    Basic report: , fish oil, cod liver. Basic report: , broccoli, cooked, boiled, drained, without salt. Basic report: , sweet potato, cooked, baked in skin, flesh, without salt. Chew, E. Fish and omega-3 fatty acids. Full report all nutrients : , carrots, raw. Full report all nutrients : , peppers, sweet, red, raw. Full report all nutrients : , black-eyed peas, UPC: Full report all nutrients : , beef liver, UPC: Gilbert, C. What is vitamin A and why do we need it? Graff, R. Dietary lycopene intake and risk of prostate cancer defined by ERG protein expression.

    Hattori, M. Iron: Fact sheet for health professionals. Jovanovski, E. Effect of spinach, a high dietary nitrate source, on arterial stiffness and related hemodynamic measures: A randomized, controlled trial in healthy adults. Li, Y. Magnesium: Fact sheet for health professionals.

    Nutrition facts label reboot: A tale of two labels. Okuyama, Y. Inverse associations between serum concentrations of zeaxanthin and other carotenoids and colorectal neoplasm in Japanese [Abstract]. Polak, R. Legumes: Health benefits and culinary approaches to increase intake. Vitamin A: Fact sheet for consumers. Vitamin A: Fact sheet for health professionals. Vitamin D: Fact sheet for health professionals. Wani, A. Omega-3 fatty acids and the treatment of depression: A review of scientific evidence. Wu, K. Plasma and dietary carotenoids, and the risk of prostate cancer — a nested case-control study.

    MLA Leonard, Jayne. MediLexicon, Intl. APA Leonard, J. MNT is the registered trade mark of Healthline Media. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. Privacy Terms Ad policy Careers.

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    Optional Comments max. Send securely. Message sent successfully The details of this article have been emailed on your behalf. Beef liver is among the richest sources of vitamin A. Eating spinach can lower blood pressure and improve heart health. All you need to know about beta carotene. Beta carotene is a form of vitamin A. Learn more about the uses and benefits of beta carotene here.

    As well as being rich in vitamin A, pumpkins are a good source of antioxidants. There are many minerals, but certain ones are necessary for optimal health.

    Minerals are split into two groups: major and trace. Major ones are not necessarily more important than trace, but it means there are greater amounts in your body. Federal guidelines suggest minimum daily amounts for vitamins and key minerals. However, unless you need to increase your intake for specific ones because of a deficiency or other medical reason, following so many numbers can be confusing.

    The best approach to ensure you get a variety of vitamins and minerals, and in the proper amounts, is to adopt a broad healthy diet. This involves an emphasis on fruits and vegetables, whole grains, beans and legumes, low-fat protein, and dairy products. The good news is that many common foods contain multiple mineral and vitamin sources, so it is easy to meet your daily needs from everyday meals.

    Here are some of the best foods for vitamins and minerals from the Harvard Medical School Special Heath Report, Making Sense of Vitamins and Minerals: Choosing the foods and nutrients you need to stay healthy :.