Vitamins & Minerals

Some vitamins and minerals are important in not only helping our body grow but may be helpful in fighting diseases, lowering our cholesterol, lowering blood pressure and possibly even lowering our chance of certain types of cancer.

Vitamin D- A large fraction of Americans are not getting enough vitamin D, and the range of consequences may be far greater than we thought. Recent studies suggest that vitamin D does more than help build strong bones; it may help to prevent hypertension, certain types of cancer, and some autoimmune diseases.

Selenium- Selenium is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes. The antioxidant properties of selenoproteins help prevent cellular damage from free radicals, natural by-products of oxygen metabolism that may contribute to the development of chronic diseases such as cancer and heart disease.  

Vitamin C is one of the most common supplements we take, for good reason. We even use its antioxidant properties in the kitchen. Want to keep a cut apple from turning brown in the air? Coat it with a little vitamin C-rich citrus juice. This same action also keeps your cells and DNA from breaking down when exposed to free-radical forming agents such as cigarette smoke and sunlight. Take up to 1,000 mg per day as a supplement, or add more citrus and green vegetables to your diet.

Carotenoids including beta-carotene, lycopene and lutein all function as antioxidants. Find these colorful nutrients in supplement form or just add extra red, yellow and orange foods to your diet to tap into their damage-fighting mojo. Beta carotene is a precursor of vitamin A, another vitamin antioxidant which has been shown to fight the signs of aging, especially when vitamin A is applied topically in the form of Retin-A.  

Omega 3 Fatty Acids- Fish oil is a supplement you may already be taking for its ability to protect your heart and nervous system. The good news is that according to a scientific study published in 2005, one of its Omega-3 fatty acids, EPA, also fights sun damage and reduces wrinkles.

Zinc helps prevent pregnancy problems, speeds healing and boosts immunity. Natural sources include crab, chicken and cashews.

Vitamin B-12 is helpful for women who are menstruating or breast-feeding because it builds genetic material, helps form red blood cells and prevents anemia, among other benefits. Natural sources include liver, milk, eggs and fish.

Calcium helps build strong bones and can prevent osteoporosis, a disease that causes bones in older women to become brittle and susceptible to fracture. Natural sources of calcium include dairy products such as milk, yogurt, cheese and vegetables such as broccoli and turnip greens. In pill form, calcium citrate is most often recommended because it is easily absorbed.

Magnesium is sometimes regarded as a "smoothie" mineral, since it has the ability to relax our muscles. Our nerves also depend upon magnesium to avoid becoming overexcited, and this aspect of magnesium links this mineral to maintenance of healthy blood pressure.