1.) Beta Carotene
How it works:In the body,
beta carotene is converted to vitamin A, a nutrient essential for healthy vision, immune function and cell growth. It also acts as an antioxidant that neutralizes free radicals.
Good Food Sources of Beta CaroteneEat plenty of dark green vegetables and orange vegetables and fruits (papaya, mango) weekly to meet your vitamin A needs and reap beta carotene's potential antioxidant benefits.
2.) B-12
How it works:Vitamin B12 is used in making DNA, the building block of genes, and in maintaining healthy nerve and red blood cells.
How much is needed:2.4 micrograms a day for people 14 and older provides all the body needs—although some researchers have argued that a daily intake of 6 micrograms would ensure absorption.
Food sources which have B12:B12 is bound to protein, so foods like meat, fish, eggs and dairy products like yogurt and milk are the principal sources.
3.)Chromium
How it works:Chromium is required by the body for the process that turns food into usable energy, helping insulin prime cells to take up glucose.
How much is needed:Despite disappointing findings on chromium supplements and weight loss, the body still needs it. The daily recommended intake for adults is 50 to 200 mcg.
Food sources which have chromium:Best sources of chromium are whole-grain breads and cereals, meat, nuts, prunes, raisins, beer and wine.
4.) Vitamin K
How it works:Vitamin K is used by the body to produce an array of different proteins. Some of them are used to create factors that allow blood to coagulate—critical in stemming bleeding and allowing cuts and wounds to heal.
How much is needed:The current recommended daily intake of vitamin K is 90 micrograms for women and 120 for men. Luckily, vitamin K deficiency is extremely uncommon.
Food Sources which have Vitamin K:Kale,
spinach, broccoli, asparagus, arugula, green leaf lettuce, soybean oil, canola oil, olive oil and tomatoes.
5.) Potassium
How it works:Potassium is involved in almost every vital body process: maintaining blood pressure, heart and kidney function, muscle contraction, even digestion.
How much is needed:Surveys show that most Americans get less than half the recommended amounts of potassium, which is 4,700 milligrams (mg) daily for adults and teens.
Food sources which have potassium:Foods that are closest to their original states are best, so be sure to choose whole, unprocessed foods as often as possible, especially fruits and vegetables, low-fat dairy products, whole grains, fish and lean meats.
6.) Magnesium
How it works:Necessary for some of the body's most basic processes,
magnesium triggers more than 300 biochemical reactions—most importantly the production of energy from the food we eat.
How much is needed:Around 300 mg/day (women) and 350 mg/day (men), with the upper limit for supplemental magnesium at 350 mg.
Food sources which contain magnesium:The mineral is abundant in avocados, nuts and leafy greens including acorn squash, kiwi and almonds.
7.) Vitamin C
How it works:Researchers have long known that
Vitamin C is an essential building block of collagen, the structural material for bone, skin, blood vessels and other tissue.
How much is needed:The current recommended daily intake for men is 90 mg and for women it is 75 mg. The body can only absorb a maximum of about 400 milligrams a day.
Food Sources which have Vitamin C:Virtually everything in the produce section including oranges, green bell peppers, strawberries, broccoli, cantaloupe and tomatoes, turnip greens, sweet potatoes and okra.
8.) Vitamin D
How it works:Early on, most of the concern focused on bones, since
vitamin D, working along with calcium, helps build and maintain them.
How much is needed:Official recommendations now call for 200 IU for children and 600 IU for people over 71, with other groups falling somewhere between.
Food sources which have vitamin D: We rely on fortified milk and breakfast cereals to get most of our dietary vitamin D. Apart from a few kinds of fish, including herring and sardines, there aren't many natural food sources, which leaves supplements and direct sunlight.
9.) Folate/Folic Acid
How it works:Folate is necessary for the production of new cells, including red blood cells. Folate deficiency remains a major cause of spinal-cord defects in newborns.
How much is needed:
Many dietitians recommend taking a multivitamin with 400 mcg of
folic acid; 1,000 mcg per day is the safe upper limit for folic acid.
Food sources which have folate:
Rich sources of folate include liver, dried beans and peas, spinach and leafy greens, asparagus and fortified cereals.
10.) Zinc
How it works:Zinc is integral to almost every cell of the human body, from keeping the immune system healthy to regulating testosterone.
How much is needed:The recommended dietary intake for men is 11 mg/day, for women 8 mg/day.
Food Sources whic have zinc:Oysters, cooked beef tenderloin, turkey, chickpeas, roast chicken leg, pumpkin seeds, cooked pork tenderloin, plain low-fat yogurt, wheat germ, tofu, dry roasted cashews and Swiss cheese.
11.) Vitamin E
How it works:Scientists have not yet elucidated all of vitamin E's roles, but they hypothesize that it has a role in immune function, DNA repair, the formation of red blood cells and vitamin K absorption.
How much is needed:The RDA in men and women is 23 IU, or 15 milligrams, and because many E-rich foods come from nuts and oils, some low-fat diets may be inadequate in
vitamin E.Food Sources which have Vitamin E:Wheat germ oil. Sunflower seeds, cooked spinach, almonds, safflower oil and hazelnuts.
