Important Vitamins and Minerals Our Body Needs

Vitamin D

Vitamin D is a fat-soluble vitamin that the body needs to regulate cell growth, combat inflammation, and enhance immune function that may help your body to fight infection (even viral infections like coronavirus COVID-19 SARS-CoV-2). Vitamin D works with calcium to maintain strong, healthy bones and help prevent osteoporosis. Good sources of vitamin D include fatty fish like salmon, mackerel, and tuna. Smaller amounts are found in egg yolks.

Fortified milk and orange juice may contain vitamin D as well. The best way to get vitamin D is to spend approximately 10-15 minutes outside in the sun on a clear day without sunscreen.

Your skin manufactures vitamin D when you get sun exposure. Be careful not to burn! Excess sun exposure and sunburns increase the risk of skin cancer.

Vitamin E

Vitamin E is an antioxidant vitamin that protects cells against free radicals. Free radicals may be produced by things that can harm cells and tissues including pollution, cigarette smoke, sunlight, and more.

Good sources of vitamin E include wheat germ oil, sunflower seeds, almonds, hazelnuts, and peanuts. Nut butter are good sources of vitamin E. If you are allergic to nuts, smaller amounts of vitamin E are found in safflower oil, sunflower oil, broccoli, leafy vegetables, and spinach.

However, some people with bleeding problems or who take drugs that may increase bleeding should discuss with their doctor about avoiding high levels of vitamin E that may increase their risk of bleeding.

Folic Acid

Folate is a B vitamin. Natural sources are found in green leafy vegetables, nuts, meat, poultry, beans, fruit, seafood, eggs, grains, liver, spinach, asparagus, and Brussels sprouts. Some cereals and other foods are fortified with a form of vitamin called folic acid. It is necessary to make DNA. It also prevents birth defects in the brain and spina bifida.

It is critical that pregnant women and women who intend to become pregnant get adequate levels of folate in their diets. A supplement may be recommended. Prenatal vitamins for women often contain approximately 400 micrograms of folic acid.

People who suffer from alcoholism or who have malabsorptive disorders like celiac disease or inflammatory bowel disease (IBD) may suffer from folate deficiency. Ask your doctor if a supplement is in order if you have these conditions.

Vitamin K

Vitamin K is a nutrient that is necessary to maintain healthy bones. It serves as a coenzyme, or a necessary helper, for the production of proteins that aid in both blood clotting and bone metabolism.

Vitamin K is found in abundance in leafy vegetables like collards, turnip greens, spinach, and kale. It is also found in broccoli. Smaller amounts are found in soy, carrot juice, canned pumpkin, pomegranate juice, and okra. The best natural source of vitamin K that has the greatest amount of this vitamin is a fermented soybean dish, otherwise known as natto.

Vitamin K interferes with blood-thinning medication like warfarin. Follow your doctor’s dietary instructions if you are taking blood thinners.

Iodine

Iodine is a trace mineral that is critical for the proper function of the thyroid gland. Insufficient levels of iodine may result in goiter, an enlarged thyroid gland. Natural sources of iodine include seaweed, cod, yogurt, and milk.

Table salt and bread are often enriched with minerals, so iodine deficiency is rare in the U.S. Just as low levels of iodine can be harmful to health and to the function of the thyroid gland, high levels of trace minerals can lead to goiter and hypothyroidism as well. Iodine supplements may interact with certain diuretics, blood pressure medications, and anti-thyroid medications.

Iron

Iron is a mineral that is critical in the body because it is a constituent of hemoglobin, the protein that carries oxygen from the lungs and delivers it to tissues. You need enough iron to make healthy red blood cells.

A lack of iron causes a condition called iron-deficiency anemia. This condition makes you tired because tissues do not receive enough oxygen. Women who are pregnant and those who have heavy menstrual cycles have greater requirements for iron. The best sources of iron include fortified breakfast cereal, oysters, white beans, dark chocolate, and beef liver.

Smaller amounts are found in spinach, lentils, kidney beans, sardines, and chickpeas. If you take an iron supplement, take it with a little vitamin C or vitamin C-rich food because this nutrient boosts the absorption of the mineral.

Magnesium

Magnesium is a mineral that is used in more than 300 enzyme reactions in the body. You need it to build proteins and DNA, regulate blood sugar and blood pressure, manufacture energy, and encourage proper nerve and muscle function.

Magnesium deficiency may result in nausea, vomiting, weakness, fatigue, and loss of appetite. Severe deficiency may lead to numbness, tingling, muscle cramps, personality changes, seizures, and even heart palpitations.

Good sources of magnesium include nuts like almonds, cashews, and peanuts. Spinach, beans, and avocados supply a good amount of the mineral. Carbohydrates like cereal, bread, potatoes, and rice contain magnesium. People who have diabetes, alcoholism, or gastrointestinal disorders that lead to malabsorption may suffer from inadequate magnesium levels.

Potassium

Potassium is a mineral that serves as an electrolyte in the body. It also regulates blood pressure and kidney function. You need potassium for your heart, brain, and nervous system to work properly.

The balance of sodium to potassium in the body is critical for several processes. Most people in the U.S. get too much sodium and not enough potassium in their diets.

Potatoes, prunes, sweet potatoes, carrots, bananas, green leafy vegetables, cantaloupe, and tomatoes are good sources of potassium. Adults should aim to get about 4,700 milligrams of potassium in their diets daily.

Selenium

Selenium is a trace mineral your body needs for the proper functioning of the thyroid gland and immune system. It is an antioxidant that protects cells and tissues against free radical damage.

The best food sources of selenium are Brazil nuts, seafood, organ meats, meat, and eggs. Whole grains like brown rice and cereals also contain minerals. Selenium deficiency is rare.

It may occur in regions where selenium content in the soil is low, especially in those who are vegetarian or vegan. Selenium levels may also be low in those who suffer from HIV and in those who undergo long-term kidney dialysis. Dialysis removes some selenium from the blood.

Zinc

Zinc is a mineral that is necessary to maintain your senses of taste and smell. Because loss of the sense of taste and smell is likely an early symptom of coronavirus COVID-19, perhaps zinc plays a more significant role in the viral immunological response to infection than is currently understood. It is vital to the immune system and your body needs it for wound healing.

Zinc is one of the minerals that help protect your eyes and keep vision sharp as you age. Good sources of zinc include oysters, meat, seafood, poultry, baked beans, and yogurt. Small amounts are found in cashews, chickpeas, cheese, oatmeal, and almonds. Zinc deficiency may result in reduced immunity, growth retardation, and loss of appetite.

Severe zinc deficiency may cause diarrhea, hair loss, impotence, weight loss, slow wound healing, and mental lethargy.