Website Teen's Health says vitamins and minerals are vital for carrying out all of your body's natural functions, such as organ and cell function, healthy growth and development and keeping your immune system strong so that you can best stay healthy and naturally ward off diseases. As of 2007, the U.S. Department of Agriculture announced that the average American does not eat enough vitamins A, C and E, along with minerals such as calcium, magnesium and potassium -- all of which are extremely important for a healthy body.
Step 1
Eat more foods containing vitamin A, such as organic eggs, milk, liver and dark green and orange vegetables, such as kale, pumpkin, potatoes, carrots and sweet potatoes, along with orange fruits such as apricots, peaches, papayas, mangoes and cantaloupe. Vitamin A prevents eye problems and keeps your skin healthy. The Recommended Daily Allowance for adult females is 700 micrograms and 900 for males. It is important to not take in too much vitamin A, as a toxicity may occur because it's fat-soluble, so be especially careful of not overdosing if you are taking vitamin A supplements.
Step 2
Consume more vitamin C; eat kiwi, red berries, broccoli, red and green bell peppers, spinach, guava, grapefruit and oranges. Vitamin C forms collagen, which helps your body hold cells together. This vitamin creates healthy gums, teeth, blood vessels and bones. It assists you in absorbing calcium and iron. It also helps you heal wounds and aids in synthesis of neurotransmitters that improve brain function, according to the Linus Pauling Institute. The Recommended Daily Allowance is 75 mg for adult females and 90 mg for males. The RDA advises only on minimal recommended intake to avoid deficiency diseases such as scurvy, but much more is needed to prevent chronic diseases. The University of Maryland says some studies recommend taking about 250 to 500 mg twice daily to prevent chronic diseases. Consult your doctor before consuming more than 1,000 mg a day.
Step 3
Eat foods that contain vitamin E, which is fat soluble and found in many seeds, nuts, avocados, whole grains, wheat germ and green leafy vegetables. Vitamin E is an antioxidant that guards against cellular damage and promotes healthy red blood cells. The Recommended Daily Allowance is 15 mg for females and males.
Step 4
Consume more calcium, magnesium and potassium by replacing sugar and syrups with black strap molasses, which contains all three. Also, dark green leafy vegetables and broccoli contain all three minerals. The Recommended Daily Allowance is 1,300 mg of calcium for both females and males; 360 mg for females and 410 mg for males of magnesium; and 4,700 mg of potassium daily for both.
Tips and Warnings
- The most nutritious and comprehensive method of obtaining vitamins and minerals is through foods, not supplements. However, for extra nutrients in your diet, it is best to take whole-food supplements.
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