Why YOU Should Take a Multivitamin
The foods listed in the Vitamin Chart are excellent sources of nutrition, but you would need to eat lots of them to get what you need to power your health. That’s why, in addition to eating fruits, vegetables, and whole grains, a single multivitamin with 400 mcg of folic acid (B9) is a great and easy way to make sure you get your recommended daily allowance (RDA) of vitamins!
Smart gals know when to take their vitamins.
(Hint: every day!)
|A||Prevents eye problems, keeps skin and immune system healthy||Milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits (such as cantaloupe, apricots, peaches, papayas, and mangos)|
|FOLIC ACID(B9, folate, or folacin)||Makes your hair shine, nails grow, and skin glow. Helps prevent painful brain and spinal birth defects that may form in a developing fetus before you even know you are pregnant. Since 50% of pregnancies are unplanned, start taking it now||Dried beans and other legumes, leafy green vegetables, asparagus, oranges and other citrus fruits, and poultry; fortified or enriched bread, pasta, and cereals|
|THIAMIN (B1)||Helps the body convert carbohydrates into energy. Necessary for the heart, muscles, and nervous system to function properly||Fortified breads, cereals, and pasta; red meat, fish, dried beans, soy foods, peas, whole grain foods, and wheat germ|
|RIBOFLAVIN (B2)||Essential for turning carbohydrates into energy and producing red blood cells. Also important for vision||Meat, eggs, legumes (such as peas and lentils), nuts, dairy products, leafy green vegetables, broccoli, asparagus, and fortified cereals|
|NIACIN (B3)||Helps the body turn food into energy, helps maintain healthy skin, and is important for nerve function||Red meat, poultry, fish, fortified hot and cold cereals, and peanuts|
|B6||Important for normal brain and nerve function. Helps the body break down proteins and make red blood cells||Potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals|
|B12||Helps to make red blood cells and is important for nerve cell function||Fish, red meat, poultry, milk, cheese, and eggs. Also added to some breakfast cereals|
|C (ascorbic acid)||Essential for healthy bones, teeth, gums, and blood vessels. Helps the body absorb iron and calcium, contributes to brain function and healing, and helps form collagen, which holds cells together||Red berries, kiwis, red and green bell peppers, tomatoes, broccoli, spinach, and juices from guava, grapefruit, and orange|
|D||Strengthens bones by helping the body absorb bone-building calcium||A multivitamin that comes from sunlight! Also from egg yolks, fish oils, and fortified foods such as milk|
|E||An antioxidant that helps protect cells from damage. Important for the health of red blood cells||Vegetable oils, nuts, leafy green vegetables, avocados, wheat germ, and whole grain foods|
Take a daily multivitamin with folic acid to prevent spina bifida