You may be trying to combat a vitamin deficiency or lower your risk of certain diseases —- or you may just feel proactive about your health after popping a supplement that promises to improve your health. From vitamin A to zinc, Americans have been taking dietary supplements for decades. When they first became available in the s, people flocked to local drug stores to stock up on these supposedly magical pills to improve their overall health and well-being — and they never stopped.
Dietary supplement recommendations can be found everywhere — on commercials, through social media influencers, and from your neighbors, friends, and family. Amidst the noise, it can be hard to know which supplement — if any — is right for you. They contain at least one dietary ingredient, such as vitamins, minerals, herbs, botanicals, amino acids or enzymes.
Some of the most popular supplements come in a multivitamin which can help you avoid taking a dozen pills each day , but they can also be purchased as a standalone supplement.
The simplest common denominator? You'll find vitamin K in green leafy vegetables, broccoli, and soybeans. And to have strong bones, you need to eat foods such as milk, yogurt, and green leafy vegetables, which are rich in the mineral calcium. Eating well now is especially important because the body needs a variety of vitamins and minerals to grow and stay healthy.
Eating a mix of foods is the best way to get all the vitamins and minerals you need each day. Fruits and vegetables , whole grains, low-fat dairy products, lean meats, fish, and poultry are the best choices for getting the nutrients your body needs. When deciding what to eat, check food labels and pick items that are high in vitamins and minerals.
For example, when choosing drinks, you'll find that a glass of milk is a good source of vitamin D, calcium, phosphorous, and potassium. A glass of soda, on the other hand, doesn't have any vitamins or minerals.
You can also satisfy your taste buds without sacrificing nutrition while dining out : vegetable pizzas or fajitas, sandwiches with lean cuts of meat, fresh salads, and baked potatoes are just a few delicious, nutritious choices. If you're a vegetarian , you'll need to plan carefully for a diet that includes the vitamins and minerals you need. The best sources for the minerals zinc and iron are meats, fish, and poultry. But you can get these from dried beans, seeds, nuts, and leafy green vegetables like kale.
Vitamin B12 is important for making red blood cells and keeping nerves working well. It is found only in animal products. If you don't eat meat, you can get vitamin B12 from eggs, milk and other dairy foods, and fortified breakfast cereals.
Vegans vegetarians who eat no animal products at all, including dairy products may need to take vitamin B12 supplements. Preparing your own meals at home without using a lot of processed foods or salt will allow you to control how much sodium you get. If you make this change slowly, you will get used to the difference in taste.
Eating more fresh vegetables and fruit also helps — they are naturally low in sodium and provide more potassium. Get your sauce and dressing on the side and use only as much as you need for taste.
Read about this topic in Spanish. Food and Drug Administration toll-free druginfo fda. Dietary Guidelines for Americans DietaryGuidelines usda. NIA scientists and other experts review this content to ensure it is accurate and up to date. Vitamins and minerals are two of the main types of nutrients that your body needs to survive and stay healthy.
Find information on some of the essential vitamins recommended for older adults and how to get the recommended amount within your diet. If you are over age 70, you need at least 20 mcg IU , but not more than mcg 4, IU. If you are age 51—70, you need at least 15 mcg IU each day, but not more than mcg 4, IU. You can get vitamin D from fatty fish, fish liver oils, fortified milk and milk products, and fortified cereals. Vitamin B12 2. You can get this vitamin from meat, fish, poultry, milk, and fortified breakfast cereals.
Some people over age 50 have trouble absorbing the vitamin B12 found naturally in foods. They may need to take vitamin B12 supplements and eat foods fortified with this vitamin. Calcium Men age need 1, mg each day. Men age 71 need 1, mg each day. Calcium is a mineral that is important for strong bones and teeth, so there are special recommendations for older people who are at risk for bone loss. You can get calcium from milk and other dairy, some forms of tofu, dark-green leafy vegetables, soybeans, canned sardines and salmon with bones, and calcium-fortified foods.
Magnesium mg each day. This mineral, generally, is found in foods containing dietary fiber, such as green leafy vegetables, whole grains, legumes, and nuts and seeds. Breakfast cereals and other fortified foods often have added magnesium. Magnesium is also present in tap, mineral, or bottled drinking water. Potassium Men need 3, mg each day. Most women age 51 and older need 2, mg each day Many different fruits, vegetables, meats, and dairy foods contain potassium.
Foods high in potassium include dried apricots, lentils, and potatoes. Adults get a lot of their potassium from milk, coffee, tea, and other nonalcoholic beverages. Sodium Men 51 and older should reduce their sodium intake to 2, mg each day.
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