How do you choose the best multivitamin?  What types of foods contain the vitamins that you need to stay healthy?

Most of us find that it isn't always possible to eat all of the necessary foods to meet our daily vitamin and mineral needs.  Many health experts recommend taking a daily multivitamin/mineral suppliment. 

• Look for a supplement with 100 percent or less of the daily recommended value for each nutrient.  It isn't a good idea to take megadose suppliments.
• If you aren't sure if you need to take a suppliment because you are eating enough foods to meet your dietary needs then consider taking your vitamin suppliments every other day. 
• Choose a suppliment with beta-carotene.
• Look for a supplement that is specifically formulated for your age if you are postmenopausal so that you get enough iron.

VITAMIN A

• Vitamin A is an antioxidant that will protect your body from damage caused by *free radicals.  It also supports the immune system and is necessary for adequate vision and cell replication. 
• Women of childbearing age should take beta carotene instead of vitamin A due to the fact that Vitamin A can have adverse effects on a fetus.  Beta carotene will convert into vitamin A once ingested. 

Vitamin A Food Sources:

• Nonfat milk,  pink salmon,   part skim mozzarella cheese,  butter

*Free radicals are oxygen molecules generated by your body that attack cells and can lead to cancer, heart disease and other aging related illnesses.

VITAMIN E

• Vitamin E is an antioxidant that helps to protect blood cells, skeletal muscles, the nervous system and may ward off cataracts.
• Certain studies have shown that vitamin E is protective against heart disease and cancer.  Food sources of vitamin E can often times be high calorie, therefore a suppliment is a great choice. 

Vitamin E Food Sources:

• Sweet potatoes,  wheat germ,  avocado,  olive oil,   walnuts

VITAMIN C

• Vitamin C is involved in the formation of collagen which is the connective tissue holding your skeleton together and also attaches muscles to bone.  It is also an antioxidant that strenghtens immune system, aids in healing cuts and aids in hormone production. 
• It is important to take vitamin C a few hours after taking certain medications such as aspirin, birth control pills, estrogen or cortisone due to the fact that these items can block the absorption of vitamin C. 

Vitamin C Food Sources:

• Yellow peppers,  broccoli,  cantaloupe,  grapefruit,  tomatos

VITAMIN B1 (Thiamin)

• Vitamin B1 helps keep the heart healthy by keeping the muscles elastic and pumping smoothly.  It is also necessary for biochemical reactions providing the brain and nervous system with glucose to keep them properly fueled.
• People who are diabetic and elderly especially are at risk for thiamin deficency and can greatly benefit from a supplement.

Vitamin B1 Food Sources:

• Sunflower seeds,  lentils,  oatmeal,  whole wheat breads

VITAMIN B2 (RIBOFLAVIN)

• Vitamin B2 helps keep your immune system running properly if taken in conjunction with other B vitamins.  It will help convert fats, carbohydrates and proteins into energy. 

Vitamin B2 Food Sources:

• Nonfat milk,  bran flake cereal, spaghetti,  broccoli

VITAMIN B3 (NIACIN)

• Vitamin B3 helps to convert carbohydrates into energy and regulates glucose in the bloodstream. 

Vitamin B3 Food Sources:

• Turkey breast,  cod,  wheat germ,  whole-wheat bread,  Cream of Wheat cereal

VITAMIN B5 (PANTOTHENIC ACID)

• Vitamin B5 aids in the breakdown of fatty acids, aids in hormone production and helps to release energy from carbs. 

Vitamin B5 Food Sources:

• Sweet potatos,  plain  nonfat yogurt,  nonfat milk,  broccoli,  oatmeal,  avocado,  tuna

VITAMIN B6 (PYRIDOXINE)

• Vitamin B6 helps to convert carbs, fats and proteins into forms that can be used by the body.  They may also lower the risk of heart disease and stroke. 

Vitamin B6 Food Sources:

• Chicken breast, All Bran cereal,  banana

VITAMIN B12 (COBALAMIN)

• Vitamin B 12 aids in the proper functioning of the nervous system and is necessary for the formation of red blood cells. 

Vitamin B 12 Food Sources:

• Lowfat yogurt,  eggs,  Swiss cheese

CAROTENOIDS (BETA-CAROTENE, LUTEIN AND LYCOPENE)

• Carotenoids have strong antioxidant properties and has been linked to a decreased risk of macular degeneration.  Lycopene may reduce lung, prostate and digestive tract cancer risks.

Carotenoids Food Sources:

• Apricots, asparagus, broccoli, cantaloupe, carrots, collard greens, kale, peaches, red peppers, spinach, tomotoes, turnip greens and winter squash.

FOLIC ACID (FOLATE)

• Folic acid is necessary for maintaining normal cell production.  It may reduce the risk of cancers in the colon an cervix.  It is also beneficial to pregnant women by aiding in the prevention of neural tube defects in fetuses.

Folic Acid Food Sources:

• Kidney beans, spinach, fran flake cereal, broccoli

CALCIUM

• Calcium builds and maintains strong teeth and bones.  It also decreases the risk of osteoporosis and may help lower blood pressure.  Studies also show that calcium may aid in weight loss.

Calcium Food Sources:

• Lowfat yogurt,  nonfat milk,  American cheese,  pudding,  tofu

MAGNESIUM

• Magnesium helps to maintain strong bones, keep muscle and nerve funcions normal and regulates heart rhythm. 

Magnesium Food Sources:

• Cooked spinach,  cooked soybeans, cod, raisin bran cereal, skim milk, lowfat yogurt

ZINC

• Zinc aids the immune system.  It helpt to keep skin, nails and hair healthy.  It also aids in the formation of hormones, especially testosterone.

Zinc Food Sources:

• Turkey breast,  skim milk,  nonfat plain yogurt,  sunflower seeds

IRON

• Iron is necessary for red blood cell production  which carry oxygen throughout your body. 
• Iron and calcium will bind together and cancel each other's positive effects if taken together.  If you take an iron suppliment with vitamin C it will enhance absorption of the iron.

Iron Food Sources:

• Lean hamburger,  spinach,  canned chickpeas,  whole-wheat bread, wheat germ, navy beans

SELENIUM

• Selenium is an antioxidant that protects cells from free radicals.  It may lower the risk of lung, colorectal and prostate cancers.

Selenium Food Sources:

• Turkey breast,  oatmeal,  sunflower seeds,  whole wheat bread