She Strengthens

Essential Vitamins and Minerals: Boost Your Health

Get ready to supercharge your body with the essential vitamins and minerals it needs to thrive! From vitamin A to zinc, we’ve got you covered.

Vitamin A (Retinol, Retinal, Retinoic Acid)

• Boosts vision, immune system, and skin health
• Needed for red and white blood cell production, bone growth, and cell division
• Food sources: beef liver, sweet potatoes, carrots, dark leafy greens
• Daily need: 900 mcg (men), 700 mcg (women)
• Too much: 3,000 mcg (can cause dizziness, nausea, headaches, and skin irritation)

Vitamin B1 (Thiamine)

• Converts carbohydrates into energy
• Essential for heart, nerve, and muscle function
• Food sources: cooked rice, fortified breakfast cereals, cooked egg noodles, broiled pork chops
• Daily need: 1.2 mg (men), 1.1 mg (women)
• Too much: Not determined

Vitamin B6 (Pyridoxal, Pyridoxine, Pyridoxamine)

• Crucial for brain function, immune system, and heart health
• Involved in red blood cell production and nerve function
• Food sources: chickpeas, beef liver, cooked yellowfin tuna, bananas
• Daily need: 1.3 mg (men), 1.5 mg (women)
• Too much: 100 mg (can cause pain, numbness, and skin lesions)

Vitamin B12

• Essential for nerve function, red blood cell production, and DNA synthesis
• Food sources: cooked clams, beef liver, cooked rainbow trout, fortified nutritional yeast
• Daily need: 2.4 mcg
• Too much: Not determined

Vitamin C (Ascorbic Acid)

• Boosts immune system, collagen production, and iron absorption
• Antioxidant properties protect against cell damage
• Food sources: sweet red peppers, orange juice, oranges, kiwis
• Daily need: 90 mg (men), 75 mg (women)
• Too much: 2,000 mg (can cause diarrhea, nausea, and stomach cramps)

Vitamin D

• Crucial for bone health, immune system, and mood regulation
• Activated by UV sunlight or supplements
• Food sources: cod liver oil, cooked rainbow trout, fortified milk and cereals
• Daily need: 15 mcg (600 IU)
• Too much: 100 mcg (4,000 IU) (can cause nausea, vomiting, and kidney damage)

Vitamin E

• Antioxidant properties protect against cell damage and inflammation
• Essential for skin, eye, and immune system health
• Food sources: wheat germ oil, sunflower seeds, almonds, hazelnuts
• Daily need: 15 mg
• Too much: 1,000 mg (can interfere with blood clotting and increase stroke risk)

Vitamin K

• Essential for blood clotting, bone health, and cardiovascular health
• Food sources: natto, boiled collard greens, boiled turnip greens, spinach
• Daily need: 120 mcg (men), 90 mcg (women)
• Too much: Not determined

Calcium

• Crucial for bone health, muscle function, and nerve signaling
• Food sources: plain yogurt, fortified orange juice, part-skim mozzarella, sardines with bones
• Daily need: 1,000 mg (men), 1,200 mg (women over 50)
• Too much: 2,500 mg (can cause kidney stones and heart disease)

Chromium

• Involved in insulin function and sugar metabolism
• Food sources: broccoli, apples, spinach, whole wheat bread
• Daily need: 35 mcg (men under 50), 30 mcg (men over 50)
• Too much: Can cause kidney damage and DNA damage

Now that you know what your body needs, make sure to fuel it with a balanced diet and supplements when necessary. Stay healthy and happy!