Vi­ta­mins and min­er­als that you need

Daily Trust - - JOBS & CAREERS -

Vi­ta­min A

There are two main types of it. One comes from an­i­mal sources of food. You need it to help you see at night, make red blood cells, and fight off in­fec­tions. The other is in plant foods and can help pre­vent an eye prob­lem called age-re­lated mac­u­lar de­gen­er­a­tion and to cells all over your body. Eat or­ange veg­gies and fruits (like sweet potato and can­taloupe), spinach and other greens, dairy prod­ucts, and seafood such as shrimp and salmon. Too much vi­ta­min A can hurt your liver, though.

Vi­ta­min B12

Rev up be­fore hit­ting the gym with a snack like a hard-boiled egg or ce­real with vi­ta­mins added. B12 helps your body break down food for en­ergy. Some ath­letes and train­ers take sup­ple­ments be­fore work­outs, but th­ese don’t re­ally boost your suc­cess if you’re get­ting enough in your meals.

Vi­ta­min C

De­spite claims made by some over-the-counter reme­dies, it doesn’t pre­vent colds. But once you have symp­toms, drink or­ange or grape­fruit juice to help your­self stay hy­drated and feel bet­ter sooner. Your body must have vi­ta­min C to help your bones, skin, and mus­cles grow. You’ll get enough from bell pep­pers, pa­paya, straw­ber­ries, broc­coli, can­taloupe, leafy greens, and other fruits and veg­gies.

Cal­cium

This min­eral, when mixed with sand, helps harden con­crete. Its strength makes it the build­ing block for your bones and teeth. It’s also key to make mus­cles, in­clud­ing your heart, move. Get cal­cium from milk, cheese, yo­gurt, and other dairy foods, and from green veg­eta­bles like kale and broc­coli. How much you need de­pends on your age and sex. Check with your doctor about whether you should take a sup­ple­ment.

Vi­ta­min D

Like cal­cium, it keeps your bones strong and helps your nerves carry mes­sages. It also plays a role in fight­ing germs. Care­ful time in the sun - 10 to 15 min­utes on a clear day, with­out sun­screen - is the best source. Or you could eat fish such as salmon, tuna, and mack­erel. There’s a lit­tle in egg yolks, too. You can also get milk and some­times or­ange juice with added vi­ta­min D

- Culled from We­bMD

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