Where to get your vitamins

Every wonder what you should be eating to get the right vitamins and minerals?  Or why we need specific ones more than others, how they help us, etc.  This information came from a Women's Health email that I receive and it has some great information for how we can get our vitamins and minerals from real food instead of just taking supplements.

Vitamin A

What is it: A pale yellow crystalline compound also known as retinol.

Why you need it: It preserves and improves your eyesight as well as fights viral infections.

BEST SOURCES

Raw carrots (1 cup, 53 calories)

686 percent daily value

Cooked spinach (1 cup, 41 calories)

294 percent daily value

Baked sweet potato with skin (95 calories)

262 percent daily value

Cooked turnip greens (1 cup, 28 calories)

158 percent daily value

Baked winter squash (1 cup, 80 calories)

145 percent daily value

Cooked collard greens (1 cup, 49 calories)

118 percent daily value

Cantaloupe (1 cup, 56 calories)

103 percent daily value

Romaine lettuce (2 cups, 16 calories)

58 percent daily value

Steamed broccoli (1 cup, 43 calories)

45 percent daily value

Cooked green peas (1 cup, 134 calories)

19 percent daily value

Vitamin B1

What is it: Also known as thiamin. Helps cells' enzyme systems convert oxygen into usable energy.

Why you need it: Maintains your energy, coordinates nerve and muscle activity, and keeps your heart healthy.

BEST SOURCES

Raw sunflower seeds (1/4 cup, 205 calories)

54 percent daily value

Cooked yellowfin tuna (4 ounces, 157 calories)

38 percent daily value

Cooked black beans (1 cup, 227 calories)

28 percent daily value

Cooked corn (1 cup, 177 calories)

24 percent daily value

Sesame seeds (1/4 cup, 206 calories)

18 percent daily value

Oatmeal (1 cup, 145 calories)

17 percent daily value

Cooked asparagus (1 cup, 43 calories)

14 percent daily value

Brussels sprouts (1 cup, 60 calories)

11 percent daily value

Cooked spinach (1 cup, 41 calories)

11 percent daily value

Pineapple (1 cup, 76 calories)

9 percent daily value

Vitamin B6

What is it: Involved in more than 100 enzyme reactions throughout the body.

Why you need it: Helps your nervous system, promotes proper breakdown of starch and sugar, and prevents amino acid buildup in your blood.

BEST SOURCES

Banana (108 calories)

34 percent daily value

Roasted chicken breast (4 ounces, 223 calories)

32 percent daily value

Roasted turkey (4 ounces, 214 calories)

27 percent daily value

Cooked cod (4 ounces, 119 calories)

26 percent daily value

Baked potato (1 medium, 133 calories)

21 percent daily value

Avocado (1 cup, 235 calories)

20 percent daily value

Garlic (1 ounce, 42 calories)

17 percent daily value

Raw red pepper (1 cup, 24 calories)

11 percent daily value

Watermelon (1 cup, 48 calories)

11 percent daily value

Cooked cauliflower (1 cup, 28 calories)

10 percent daily value

Vitamin B12

What is it: An unusual vitamin formed by microorganisms like bacteria and yeast (and found in the various and sundry animals that ingest them).

Why you need it: Plays a key role in developing blood cells and nerve cells and processing protein. Helps protect individuals with anemia and gastrointestinal disorders.

BEST SOURCES

Clams (3 ounces, 126 calories)

1404 percent daily value

Duck liver (3 ounces, 114 calories)

756 percent daily value

Oysters (6, 250 calories)

720 percent daily value

Calf liver (4 ounces, 187 calories)

690 percent daily value

Rainbow trout (3 ounces, 130 calories)

90 percent daily value

Top sirloin (3 ounces, 160 calories)

25 percent daily value

Skim yogurt (1 cup, 137 calories)

25 percent daily value

Milk (1 cup, 121 calories)

14 percent daily value

Lean cured ham (3 ounces, 130 calories)

10 percent daily value

Hard-boiled egg (80 calories)

10 percent daily value

Chicken breast (140 calories)

6 percent daily value

Vitamin D

What is it: A vitamin present in just a few foods (but added to some others) that's also produced when UV rays hit the skin.

Why you need it: Essential to calcium absorption - without it, bones don't grow correctly and become thing, brittle, and easily broken. Also helps with the immune system and can reduce inflammation.

BEST SOURCES

Halibut (3 ounces, 160 calories)

130 percent daily value

Mackerel (3.5 ounces, 180 calories)

90 percent daily value

Salmon (3.5 ounces, 185 calories)

90 percent daily value

Canned sardines (1.75 ounces, 100 calories)

70 percent daily value

Oysters (6, 112 calories)

67 percent daily value

Shrimp (4 ounces, 112 calories)

40 percent daily value

Vitamin D-fortified milk, reduced fat (1 cup, 125 calories)

25 percent daily value

Cod (4 ounces, 120 calories)

16 percent daily value

Vitamin D-fortified cereal (1 cup, 105 calories)

10-30 percent daily value

Egg (70 calories)

6 percent daily value

Folate

What is it: Also known as folic acid. A chemically complex vitamin found naturally in foods, folate requires enzymes in the intestine to aid in its absorption.

Why you need it: Aids fetal development in pregnancy, helps produce red blood cells, prevents anemia, helps skin cells grow, aids nervous system function, prevents bone fractures, and lowers risk of dementia and Alzheimer's disease.

BEST SOURCES

Cooked lentils (1 cup, 229 calories)

89 percent daily value

Cooked navy beans (1 cup, 258 calories)

63 percent daily value

Cooked beets (1 cup, 74 calories)

34 percent daily value

Cooked split peas (1 cup, 231 calories)

31 percent daily value

Papaya (118 calories)

28 percent daily value

Mustard greens (1 cup, 21 calories)

25 percent daily value

Raw peanuts (1/4 cup, 207 calories)

21 percent daily value

Flaxseeds (2 tbsp., 95 calories)

13 percent daily value

Orange (61 calories)

10 percent daily value

Raspberries (1 cup, 60 calories)

8 percent daily value

Vitamin C

What is it: Also known as ascorbic acid. A water-soluble nutrient that acts as an antioxidant to protect us from colds and infections, cardiovascular disease, cancer, joint diseases, and cataracts.

Why you need it: Protects cells from free radical damage, regenerates vitamin E supplies, and improves iron absorption.

BEST SOURCES

Steamed broccoli (1 cup, 43 calories)

205 percent daily value

Cooked brussels sprouts (1 cup, 60 calories)

161 percent daily value

Strawberries (1 cup, 43 calories)

136 percent daily value

Orange (61 calories)

116 percent daily value

Cantaloupe (1 cup, 56 calories)

112 percent daily value

Kiwi (46 calories)

95 percent daily value

Grapefruit (1/2 fruit, 36 calories)

78 percent daily value

Pineapple (1 cup, 76 calories)

39 percent daily value

Cooked winter squash (1 cup, 80 calories)

32 percent daily value

Blueberries (1 cup, 81 calories)

31 percent daily value

Calcium

What is it: A mineral that is found in your bones and teeth.

Why you need it: Keeps your bones strong and healthy, promotes efficient function of your nerves and muscles, and helps blood clotting.

BEST SOURCES

Sesame seeds (1/4 cup, 206 calories)

35 percent daily value

2% milk (1 cup, 121 calories)

30 percent daily value

Plain or vanilla soymilk (1 cup, 70 calories)

30 percent daily value

Low-fat yogurt (8 ounces, 155 calories)

25 percent daily value

Cooked spinach (1 cup, 40 calories)

25 percent daily value

Part-skim mozzarella cheese (1 ounce, 72 calories)

18 percent daily value

Nature's Path Optimum Slim cereal (1 cup cereal with 1/2 cup skim milk, 250 calories)

15 percent daily value

Raw tofu (4 ounces, 86 calories)

10 percent daily value

Cream cheese (1 ounce, 29 calories)

10 percent daily value

Vitamin E

What is it: A group of fat-soluble vitamins that are found throughout the body.

Why you need it: Protects your skin from ultraviolet rays, promotes communication among your cells, prevents free radical damage, and lowers risk of prostate cancer and Alzheimer's disease.

BEST SOURCES

General Mills Total Cereal (3/4 cup cereal with 1/2 cup skim milk, 143 calories)

100 percent daily value

Raw sunflower seeds (1/4 cup, 205 calories)

90 percent daily value

Peanut butter (2 tbsp., 189 calories)

69 percent daily value

Kashi Heart to Heart Instant Oatmeal, Maple (1 packet, 162 calories)

68 percent daily value

Roasted almonds (1/4 cup, 206 calories)

45 percent daily value

Olives (1 cup, 154 calories)

20 percent daily value

Papaya (118 calories)

17 percent daily value

Sweet potato chips (1 ounce, 139 calories)

14 percent daily value

Cooked spinach (1 cup, 41 calories)

9 percent daily value

Blueberries (1 cup, 81 calories)

7 percent daily value

Iron

What is it: A common metal that's essential to nearly all life forms.

Why you need it: Key for oxygen transport, cell growth, and immunity.

BEST SOURCES

Chicken liver (3.5 ounces, 100 calories)

70 percent daily value

Soybeans (1 cup, 297 calories)

50 percent daily value

Spinach (1 cup, 40 calories)

36 percent daily value

Tofu (4 ounces, 86 calories)

34 percent daily value

Sesame seeds (1/4 cup, 205 calories)

30 percent daily value

Kidney beans (1 cup, 225 calories)

29 percent daily value

Venison (4 ounces, 180 calories)

28 percent daily value

Lima beans (1 cup, 215 calories)

25 percent daily value

Beef tenderloin (4 ounces, 240 calories)

23 percent daily value

Roast turkey (3.5 ounces, 220 calories)

10 percent daily value

Magnesium

What is it: A mineral found mostly in our bones, but also in our muscles. The human body is unable to produce it, so it's vital to seek out foods that contain it.

Why you need it: Helps muscles and nerves relax, strengthens bones, and ensures healthy blood circulation.

BEST SOURCES

Cooked salmon (4 ounces, 260 calories)

35 percent daily value

Raw sunflower seeds (1/4 cup, 205 calories)

32 percent daily value

Sesame seeds (1/4 cup, 206 calories)

32 percent daily value

Prickly pear (1 cup, 61 calories)

32 percent daily value

Cooked black beans (1 cup, 227 calories)

30 percent daily value

Roasted almonds (1/4 cup, 206 calories)

25 percent daily value

Cooked pinto beans (1 cup, 235 calories)

24 percent daily value

Cooked brown rice (1 cup, 216 calories)

21 percent daily value

Cooked scallops (4 ounces, 151 calories)

19 percent daily value

Cooked summer squash (1 cup, 36 calories)

11 percent daily value

Potassium

What is it: Another mineral, stored within cells to regulate muscle contraction and nerve activity.

Why you need it: Keeps your muscles strong, balances electrolytes, and lowers risk of high blood pressure.

BEST SOURCES

Baked winter squash (1 cup, 80 calories)

26 percent daily value

Avocado (1 cup, 235 calories)

25 percent daily value

Pinto beans (1 cup, 243 calories)

23 percent daily value

Cooked lentils (1 cup, 230 calories)

21 percent daily value

Cooked beets (1 cup, 75 calories)

15 percent daily value

Fresh figs (8 ounces, 168 calories)

15 percent daily value

Cooked brussels sprouts (1 cup, 60 calories)

14 percent daily value

Cantaloupe (1 cup, 56 calories)

14 percent daily value

Banana (108 calories)

13 percent daily value

Tomato (1 cup, 38 calories)

11 percent daily value

Selenium

What is it: A mineral needed daily, but only in small amounts.

Why you need it: Protects cells from free radical damage, allows thyroid to produce hormones, and protects joints from inflammation.

BEST SOURCES

Wild cooked oysters (3 ounces, 61 calories)

87 percent daily value

Cooked snapper (4 ounces, 145 calories)

80 percent daily value

Cannned white tuna, in water (3 ounces, 109 calories)

80 percent daily value

Cooked halibut (4 ounces, 158 calories)

76 percent daily value

Cooked shrimp (4 ounces, 112 calories)

65 percent daily value

Roasted turkey breast (4 ounces, 215 calories)

47 percent daily value

Broiled beef tenderloin (4 ounces, 240 calories)

40 percent daily value

Grilled portobello mushrooms (1 cup, 42 calories)

31 percent daily value

Hard-boiled egg (68 calories)

19 percent daily value

Raw tofu (4 ounces, 86 calories)

14 percent daily value

Zinc

What is it: A mineral that regulates carbohydrate metabolism and blood sugar.

Why you need it: Stabilizes metabolism and blood sugar, helps immune system when you're sick, and heightens your sense of smell and taste. Also plays an important role in male fertility.

BEST SOURCES

Broiled beef tenderloin (4 ounces, 240 calories)

42 percent daily value

Roasted lamb loin (4 ounces, 230 calories)

30 percent daily value

General Mills Cheerios (1 cup cereal with 1/2 cup skim milk, 146 calories)

30 percent daily value

Wheat germ (1 ounce, 101 calories)

23 percent daily value

Venison (4 ounces, 180 calories)

21 percent daily value

Sesame seeds (1/4 cup, 206 calories)

18 percent daily value

Pastrami (2 slices, 82 calories)

18 percent daily value

Cooked green peas (1 cup, 134 calories)

13 percent daily value

Steamed shrimp (4 ounces, 112 calories)

12 percent daily value

Nonfat shredded mozzarella cheese (1 ounce, 42 calories)

7 percent daily value