Folic Acid Vitamin B Complex Vitamin C Selenium Zinc
Nutrition is the foundation of good health. While a balanced diet is essential, sometimes our bodies need a little help to get all the nutrients they need to function optimally. In this article, we will explore five essential nutrients that you need: Folic Acid, Vitamin B Complex, Vitamin C, Selenium, and Zinc.
Folic Acid
Folic acid, also known as folate, is a B-vitamin that helps your body produce and maintain new cells. It is especially important for pregnant women because it helps prevent certain birth defects in the baby's brain and spine. Folic acid is also important for the overall health of adults, as it helps produce DNA and red blood cells.
You can get folic acid from foods like dark leafy greens, beans, peas, and lentils. However, it is often recommended that pregnant women take a folic acid supplement to ensure they get enough.
Vitamin B Complex
Vitamin B complex refers to a group of eight B-vitamins that play an essential role in cell metabolism. They help convert food into energy and are important for healthy skin, hair, and liver function. The eight B-vitamins are thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12).
You can get vitamin B complex from foods like meat, fish, eggs, dairy products, leafy greens, and whole grains. However, if you have a vitamin B deficiency or are at risk of one, your doctor may recommend a supplement.
Vitamin C
Vitamin C, also known as ascorbic acid, is an essential nutrient that your body needs to form blood vessels, cartilage, muscle, and collagen in bones. It is also an antioxidant, which means it helps prevent damage to cells caused by free radicals.
You can get vitamin C from foods like citrus fruits, strawberries, kiwi, mango, papaya, red and green peppers, broccoli, and Brussels sprouts. However, if you don't get enough from your diet, you may need to take a supplement.
Selenium
Selenium is a mineral that is essential for good health. It plays a role in many bodily functions, including metabolism, reproduction, and immune system function. Selenium is also an antioxidant, which means it helps prevent damage to cells caused by free radicals.
You can get selenium from foods like brazil nuts, tuna, halibut, shrimp, sardines, chicken, beef, and eggs. However, if you don't get enough from your diet, you may need to take a supplement.
Zinc
Zinc is a mineral that is essential for good health. It plays a role in many bodily functions, including metabolism, immune system function, and wound healing. Zinc is also important for the senses of taste and smell.
You can get zinc from foods like oysters, beef, pork, chicken, beans, nuts, and whole grains. However, if you don't get enough from your diet, you may need to take a supplement.
Conclusion
These five essential nutrients are crucial for good health. While it is possible to get them from a balanced diet, sometimes our bodies need a little extra help. If you think you may be deficient in any of these nutrients, talk to your doctor or a registered dietitian about whether a supplement is right for you.