Nutrition is an important aspect of staying healthy, and essential vitamins and minerals, including vitamin E, selenium, sodium and potassium, are all vital for maintaining the immune system and regulating blood pressure and metabolism. Too much or too little sodium and potassium can cause serious health problems, so it's important to know how much you need and what symptoms to note.
Vitamin E
Vitamin E is one of the fat-soluble vitamins. According to the Mayo Clinic, it exists in eight different forms. The most beneficial form for humans is alpha-tocopherol. Vitamin E helps to prevent heart disease, some forms of cancer, allergies, eczema and dermatitis. Foods rich in vitamin E include almonds, sunflower seeds, peanuts, tomatoes, spinach, mango and kiwi. It is also available in natural and synthetic supplement forms, though the Mayo Clinic recommends that vitamin E supplements should not be taken for long periods of time.
Sodium
Sodium chloride, or salt, is used to enhance the flavor of food and also to preserve food from pathogens. High salt contents are found in salad dressings, cheese, fermented foods and tinned meat to prevent the growth of bacteria. Although everyone needs sodium, only small amounts are needed. According to the American Heart Association, around 75 percent of sodium intake in America comes from processed food, in excessive quantities beyond what humans need. Excess sodium in the diet can lead to hypertension, or high blood pressure. The American Heart Association recommends that you eat no more than 1,500 mg of sodium daily.
Selenium
According to the National Institutes of Health, selenium is a trace mineral that is only required in the diet in very small quantities. This mineral helps to prevent damage to cells that may be caused by free radicals. Selenium deficiency is very rare in the United States, but does occur in other counties. Selenium can be found in nuts, turkey, macaroni, rice, cod, tuna and cheddar cheese.
Potassium
Potassium is another trace mineral. It is important for many of the functions throughout the cells, tissue and organs. According to the University of Maryland Medical Center, or UMMC,
potassium deficiency--also known as hypokalemia--can lead to fatigue, muscle weakness, digestive problems and irregular heartbeat. Potassium is present in cod, flounder, salmon, chicken, lima beans, avocados, tomatoes, potatoes and most dried fruit.
Disclaimer
If you feel that you have high blood pressure or that you may be deficient in any of these vitamins or minerals, you should consult your physician. He will be able to conduct a full exam, give you the necessary tests and recommend appropriate treatment for any conditions.
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