Vitamins And Minerals For Cardiac Health

Vitamins and minerals are important parts of a well-balanced diet and an important part of your health. Adequate intake assures the health of all your vital organs, including your heart. Specific vitamins and minerals, including vitamins C, E and D and potassium and magnesium, give your heart a little extra support.

Antioxidant Vitamins

Vitamins C and E are known as antioxidant vitamins. Antioxidants work inside your body to neutralize oxidized cells, also known as free radicals. Free radicals are a product of normal bodily functions, but when produced in excess and if your body does not rid itself of them, they can cause health problems, especially for your cardiovascular system. According to a study published in "Circulation" in 1999, consumption of the antioxidant vitamins C and E is related to a decrease in the development of cardiac arterial disease. The proposed relationship between antioxidants and heart disease has to do with the proliferation of oxidized cholesterol that accumulates on the arterial wall, leading to a blockage. Antioxidants not only work to neutralize oxidized cholesterol, they can also prevent it from gathering inside arteries.

Adults need 15 mg of vitamin E each day, which can be found in nuts, corn, spinach and tomatoes. Vitamin C intake varies by gender. Men need 90 mg per day and women need 70 mg per day. Vitamin C is in citrus fruits, mangoes, cauliflower and cabbage.

Vitamin D

Vitamin D may help to regulate blood pressure and prevent hypertension, thereby increasing cardiac health. According to a study published in the "American Journal of Clinical Nutrition" in March 2004, the relationship between vitamin D and heart health is promising. Groups of patients were exposed to ultraviolet rays, the same kind that come from the sun and allow your body to absorb vitamin D. Those who had a higher concentration of vitamin D also had better blood pressure. Scientists believe the mechanism lies in vitamin D's influence on renin and angiotensin, two hormones that act to increase your blood pressure.

Adults 19 to 70 years old should get 600 IU, international units, of vitamin D each day. After the age of 70, intake should increase to 800 IU per day. Vitamin D is in sunlight, milk, yogurt and fish.

Potassium

Potassium is an electrolyte; your body uses it to change polarity between the inside and outside of cells in order to produce electricity. Your heart cells must change their poles each time your heart beats, so potassium is very important for heart functioning. A potassium deficiency can result in an irregular heart beat and can also be linked to high blood pressure. Adults are urged to consume 4,700 mg of potassium per day, which can be eaten in avocados, potatoes, flounder and chicken.

Magnesium

Magnesium is another mineral that is beneficial for heart health. It works in a similar way to potassium to regulate your heart rate. In fact, some doctors use it as a treatment to prevent heart arrhythmias for patients with congestive heart failure. Eating a diet high in magnesium is also associated with a low blood pressure and cholesterol, since magnesium is primarily found in fruits and vegetables. Adult males need to eat between 270 to 400 mg of magnesium and adult females need between 280 to 300 mg per day. Magnesium rich foods include tofu, whole grains, green vegetables, nuts, bananas and potatoes.

Vitamins and Minerals for Cardiac Health

Antioxidant Vitamins

Vitamin D

Potassium

Magnesium

References

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