Your body stores some vitamins long term while others need to be replenished on a regular basis. Deficiencies in both vitamins and minerals can lead to unhealthy body conditions such as heart disease or central nervous system problems. Eating healthy is one way you can make sure your body receives the right amounts of both.
B Vitamins
B vitamins play an important role in preventing heart disease. Vitamin B-6 works with folate and B-12 to lower the amounts of homocysteine, a damaging molecule which contributes to heart disease. Vitamin B-6 supports a healthy nervous system, helps break down carbohydrates and keeps blood sugar levels stable. Vitamin B-12 also supports a healthy nervous system, encourages red blood cell production and assists fats, proteins and carbohydrate breakdown. According to the Institute of Medicine, men between the age of 19 and 50 require 1.3 mg of B-6 and 2.4 mcg of B-12. Good sources of vitamin B-6 include spinach, tuna and cauliflower. Calf's liver, shrimp and yogurt are good sources of B-12.
Vitamin C
Vitamin C, a water-soluble vitamin, acts as an antioxidant and helps protect your cells from free radical damage. Vitamin C also helps break down fatty acids, supports a healthy immune system and improves iron absorption. Good food sources include bell peppers, strawberries, romaine lettuce, kiwifruit, cabbage, pineapple and celery. According to the Institute of Medicine, men between 19 and 70 need 90 mg a day.
Vitamin K
Vitamin K has several functions from allowing your blood to clot normally to helping your body protect itself against osteoporosis and cell damage. Fresh foods offer the highest amounts of vitamin K. Good sources include spinach, collard greens, green beans, tomatoes, avocados, carrots and broccoli. According to the Institute of Medicine, men between 19 and 70 need 120 mcg of vitamin K.
Magnesium
Magnesium is an essential mineral and is stored mostly in your bones. According to the book, "The Everything Vitamins, Minerals, And Nutritional Supplements Book," approximately 60 percent of the magnesium stored in your body lies within bones and the other 40 percent resides in muscles and soft tissue. Magnesium helps reduce the chances of heart disease, stroke and osteoporosis. Good sources of magnesium include wheat bran, spinach, almonds and pumpkin seeds. The Institute of Medicine states that men between 31 and 70 need 420 mg a day.
Chromium
Chromium is a mineral that helps maintain normal blood sugar and cholesterol levels. Individuals with diabetes will have a higher need for chromium since they cannot convert chromium as well as non-diabetics. Foods high in chromium include romaine lettuce, tomatoes, whole grains, liver and onions. The IOM states that men between 19 and 50 need 35 mcg a day.
References
- Institute of Medicine: Dietary Reference Intakes
- "The Everything Vitamins, Minerals, and Nutritional Supplements Book"; Maureen Ternus and Kitty Broihier; 2001
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