Folic acid, zinc, copper and niacin are vitamins and minerals that are important to optimal body functioning. There are a number of dietary sources of these vitamins and minerals, and several foods, such as crimini mushrooms, that provide more than one of these. Before making any substantive changes in your diet or making a change in the supplements you take, talk with your doctor, especially if you are taking medication.
Folic Acid
Folic acid, also called folate, is part of the B vitamin complex. Folic acid helps prevent anemia and supports the production of healthy red blood cells. Your nerves need folic acid to function properly. It can help prevent bone fractures resulting from osteoporosis, excessive levels of homocysteine in the blood and age-related dementias including Alzheimer's disease. Adequate folic acid present in the mother's system at conception and during early pregnancy helps prevent neural tube birth defects.
Good dietary sources of folic acid include the following: calf's liver, asparagus, spinach, collard greens, turnip greens, romaine lettuce, parsley, broccoli, cauliflower, beets, squash, papaya, black beans, string beans, pinto beans, navy beans, garbanzo beans, kidney beans, lentils and fortified breakfast cereals.
If you are taking methotrexate, certain cholesterol lowering drugs, birth control pills, certain anti-inflammatory drugs or potassium-sparing diuretics, you may need supplemental niacin. Talk to your doctor before you make any changes in the medications or supplements you take.
Zinc
Zinc is a mineral your body needs to keep your cells and immune system working properly. It also helps wounds heal.
Good dietary sources of zinc include the following: oysters, Alaskan king crab, lobster, shrimp, pork shoulder or tenderloin, beef, chicken, crimini mushrooms, green peas, baked beans, dry roasted cashews, pumpkin seeds, low fat yogurt and fortified breakfast cereal.
In general, animal sources provide more zinc than plant sources; plant sources contain chemicals which inhibit absorption of zinc. Zinc supplements can interact with certain medications. If you are taking medication, talk with your doctor before adding a zinc supplement or multivitamin and mineral supplement containing zinc to your daily routine.
Copper
Copper helps keep your bones and connective tissues healthy and your thyroid functioning normally. Your body uses copper to preserve the myelin sheath that protect and surrounds your nerves. Copper can help your body use iron, repair tissues damaged by free radicals and produce melanin. After iron and zinc, copper is the most abundant mineral in your body.
Good dietary sources of copper include the following: calf's liver, tempeh, crimini mushrooms, summer squash, eggplant, asparagus, tomatoes, potatoes, swiss chard, spinach, turnip greens, mustard greens, kale, molasses, sesame seeds, cashews, sunflower seeds, soybeans, green beans, garbanzo beans and navy beans.
Certain medications, including AZT, famotidine, penicillamine and antacids or an overabundance of the mineral zinc decrease copper absorption, while birth control pills may increase copper absorption.
Niacin
Without niacin, also known as vitamin B-3, your body's cells cannot produce DNA properly. A deficiency of niacin can lead to certain genetic problems. Niacin also helps your body produce energy, metabolize fats, lower cholesterol levels, and keep blood sugar stable. Niacin may even play a role in preventing Alzheimer's and other forms of age-related dementia.
Good dietary sources of niacin include the following: chicken breast, turkey breast, yellowfin tuna, chinook salmon, halibut, lamb, venison, calf's liver, asparagus and crimini mushrooms. If you are taking birth control pills or medication for tuberculosis, your body may have trouble absorbing the niacin from foods you eat.
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