Viamins & Minerals Explained

What it does. Vitamin A is a fat-soluble vitamin that is naturally present in many foods. Vitamin A is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly. There are two different types of vitamin A. The first type, preformed vitamin A, is found in meat, poultry, fish, and dairy products. The second type, provitamin A, is found in fruits, vegetables, and other plant-based products. The most common type of provitamin A in foods and dietary supplements is beta-carotene.

How Do I Get It. Vitamin A is found naturally in many foods and is added to some foods, such as milk and cereal. You can get recommended amounts of vitamin A by eating a variety of foods, including the following: Beef liver and other organ meats (but these foods are also high in cholesterol, so limit the amount you eat). Some types of fish, such as salmon. Green leafy vegetables and other green, orange, and yellow vegetables, such as broccoli, carrots, and squash. Fruits, including cantaloupe, apricots, and mangos. Dairy products, which are among the major sources of vitamin A for Americans. Fortified breakfast cereals.

Deficiency. Vitamin A deficiency is rare, although it is common in many developing countries. The most common symptom of vitamin A deficiency in young children and pregnant women is an eye condition called xerophthalmia. Xerophthalmia is the inability to see in low light, and it can lead to blindness if it isn't treated.

Vitamin B1, Thiamine

What it does. Promotes Energy Production Like the other B vitamins, B1 is a key player in the production of energy from dietary carbohydrates and fats. In fact, you could easily make the case that vitamin B1 plays the most critical role of all, acting as the gate keeper between the less efficient step of early carbohydrate breakdown and the very energy-rich Krebs' cycle and electron transport chain. Because of the central role of vitamin B1 to energy metabolism, deficiency of this nutrient impairs nearly every important function in the body. Severe and prolonged vitamin B1 deficiency—rare in the United States—has been reported to affect the nervous system, the heart, and digestive function, among other areas. Offers Nervous System Support The brain is one of the most energy hungry tissues in the human body. As such, it shouldn't be a surprise to see vitamin B1 deficiency commonly leading to problems in the nervous system. The only surprise may be that this vitamin has been linked to so many varied conditions, from alcohol-related brain disease to Alzheimer's and Parkinson's diseases. In addition to its role in energy production, vitamin B1 plays a key role in the structure and integrity of the cells of the brain. If the deficiency is very advanced, or occurs at a critical period of brain development, the damage can be quite severe.

How Do I Get It. As a rule of thumb, legumes and vegetables are the richest whole food sources of vitamin B1. Nuts and seeds can also be concentrated in vitamin B1. Below are some further details about vitamin B1 and the World's Healthiest Foods. Many of the World's Healthiest vegetables rank as good sources of vitamin B1. These vegetables include broccoli, onions, green beans, summer squash, carrots, kale, and tomatoes. More nutrient-rich and ranking as very good sources of vitamin B1 are green peas, beet greens, Brussels sprouts, spinach, cabbage, eggplant, romaine lettuce, and crimini mushrooms. And topping our WHFoods list as an excellent source of B1 is asparagus. Very good sources of vitamin B1 in the seeds group include sunflower seeds and flax seeds. Good sources in the legume group include navy, black, pinto, lima, and kidney beans, as well as lentils and dried peas.

Deficiency. The risk of dietary deficiency of vitamin B1 in the U.S. is substantial. Nearly 20% of US residents over the age of 2 years fail to reach recommended amounts of dietary vitamin B1 each day. If that doesn't sound bad enough, the story is actually a bit worse. If it weren't for the "enrichment" of wheat flour in the United States—a process whereby nutrients destroyed by processing are added back into processed wheat—more than half of Americans would fail to reach the DRI standard for vitamin B1. Our U.S. dependence on artificially rich foods as a source of B1 would be greatly reduced if we shifted over to a minimally processed diet based around fresh whole foods. In a daily diet, if you get at least one serving of legumes and another of seeds, you'll be at least half way to the daily value recommendation for vitamin B1. Adding several servings of vegetables should get you well on your way to the recommended daily total. As noted above, the recipes featured here at the World's Healthiest Foods tend to be quite rich in vitamin B1. In fact, following our Healthiest Way of Eating Plan provides enough of vitamin B1 over the sample week to exceed the recommended amount as a daily average. Other Circumstances that Might Contribute to Deficiency People with heart failure, gastrointestinal disease, and diabetes all have increased risk of vitamin B1 deficiency. In each of these groups, restoring normal vitamin B1 levels may prevent some of the worst complications of disease. Even in the absence of either of these two diseases, elderly people are at increased risk of vitamin B1 deficiency. This is, at least in part, due to a reduction in the ability to absorb dietary vitamin B1 that occurs. To date, researchers have not been able to conclusively prove why this occurs. A few foods contain substances that can compromise vitamin B1 nourishment. Most of these would be foods we either don't eat regularly (like raw shellfish and silkworms) or molds that infect foods. Perhaps the most important and well-known inhibitor of vitamin B1 nutrition in humans, however, is alcohol abuse. Alcoholics use more vitamin B1 in the detoxification of alcohol, often eat less vitamin B1 due to poor dietary habits, have trouble absorbing vitamin B1 in the intestine, and urinate out more of the vitamin. This is an almost perfect scenario for increasing deficiency risk.

Vitamin B2, Riboflavin.

What it does. Vitamin B2, also called riboflavin, is one of 8 B vitamins. All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is "burned" to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body metabolize fats and protein. B complex vitamins are necessary for healthy skin, hair, eyes, and liver. They also help the nervous system function properly. All the B vitamins are water-soluble, meaning that the body does not store them. In addition to producing energy for the body, riboflavin also works as an antioxidant by fighting damaging particles in the body known as free radicals. Free radicals can damage cells and DNA, and may contribute to the aging process, as well as the development of a number of health conditions, such as heart disease and cancer. Antioxidants such as riboflavin can fight free radicals and may reduce or help prevent some of the damage they cause. Riboflavin is also needed to help the body change vitamin B6 and folate into forms it can use. It is also important for body growth and red blood cell production.

How We Get It. The best sources of riboflavin include brewer's yeast, almonds, organ meats, whole grains, wheat germ, wild rice, mushrooms, soybeans, milk, yogurt, eggs, broccoli, Brussels sprouts, and spinach. Flours and cereals are often fortified with riboflavin. Riboflavin is destroyed by light, so food should be stored away from light to protect its riboflavin content. While riboflavin is not destroyed by heat, it can be lost in water when foods are boiled or soaked. During cooking, roasting, and steaming preserves more riboflavin than frying or scalding.

Deficiency. Most healthy people who eat a well-balanced diet get enough riboflavin. However, elderly people and alcoholics may be at risk for riboflavin deficiency because of poor diet. Symptoms of riboflavin deficiency include fatigue; slowed growth; digestive problems; cracks and sores around the corners of the mouth; swollen magenta-colored tongue; eye fatigue; swelling and soreness of the throat; and sensitivity to light.

Vitamin B3, Niacin

What it does. B3 is one of 8 B vitamins. It is also known as niacin (nicotinic acid) and has 2 other forms, niacinamide (nicotinamide) and inositol hexanicotinate, which have different effects from niacin. All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body use fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly. Niacin also helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body. Niacin helps improve circulation. All the B vitamins are water-soluble, meaning that the body does not store them. You can meet all of your body's needs for B3 through diet. It is rare for anyone in the developed world to have a B3 deficiency. In the United States, alcoholism is the main cause of vitamin B3 deficiency.

How We Get It. The best food sources of vitamin B3 are found in beets, brewer's yeast, beef liver, beef kidney, fish, salmon, swordfish, tuna, sunflower seeds, and peanuts. Bread and cereals are usually fortified with niacin. In addition, foods that contain tryptophan, an amino acid the body coverts into niacin, include poultry, red meat, eggs, and dairy products.

Deficiency. Symptoms of mild deficiency include indigestion, fatigue, canker sores, vomiting, and depression. Severe deficiency can cause a condition known as pellagra. Pellagra is characterized by cracked, scaly skin, dementia, and diarrhea. It is generally treated with a nutritionally balanced diet and niacin supplements. Niacin deficiency also causes burning in the mouth and a swollen, bright red tongue.

Vitamin B5, Pantothenic Acid

What it does. Pantothenic acid has a long list of uses, although there isn’t enough scientific evidence to determine whether it is effective for most of these uses. People take pantothenic acid for treating dietary deficiencies, acne, alcoholism, allergies, baldness, asthma, attention deficit-hyperactivity disorder (ADHD), autism, burning feet syndrome, yeast infections, heart failure, carpal tunnel syndrome, respiratory disorders, celiac disease, colitis, conjunctivitis, convulsions, and cystitis. It is also taken by mouth for dandruff, depression, diabetic nerve pain, enhancing immune function, improving athletic performance, tongue infections, gray hair, headache, hyperactivity, low blood sugar, trouble sleeping (insomnia), irritability, low blood pressure, multiple sclerosis, muscular dystrophy, muscular cramps in the legs associated with pregnancy or alcoholism, neuralgia, and obesity. Pantothenic acid is also used orally for osteoarthritis, rheumatoid arthritis, Parkinson's disease, nerve pain, premenstrual syndrome (PMS), enlarged prostate, protection against mental and physical stress and anxiety, reducing adverse effects of thyroid therapy in congenital hypothyroidism, reducing signs of aging, reducing susceptibility to colds and other infections, retarded growth, shingles, skin disorders, stimulating adrenal glands, chronic fatigue syndrome, salicylate toxicity, streptomycin neurotoxicity, dizziness, and wound healing.

How Do I Get It. Pantothenic acid gets its name from the Greek root pantos, meaning "everywhere," because it is available in a wide variety of foods. A lot of vitamin B5 is lost when you food is processed, however. Fresh meats, vegetables, and whole unprocessed grains have more vitamin B5 than refined, canned, and frozen food. The best sources are brewer's yeast, corn, cauliflower, kale, broccoli, tomatoes, avocado, legumes, lentils, egg yolks, beef (especially organ meats such as liver and kidney), turkey, duck, chicken, milk, split peas, peanuts, soybeans, sweet potatoes, sunflower seeds, whole-grain breads and cereals, lobster, wheat germ, and salmon.

Deficiency. Your body needs pantothenic acid to synthesize cholesterol. A derivative of pantothenic acid called pantethine is being studied to see if it may help lower cholesterol levels in the body. It is rare for anyone to be deficient in vitamin B5. Symptoms of a vitamin B5 deficiency may include fatigue, insomnia, depression, irritability, vomiting, stomach pains, burning feet, and upper respiratory infections.

Vitamin B6

What it does. Vitamin B6 is a vitamin that is naturally present in many foods. The body needs vitamin B6 for more than 100 enzyme reactions involved in metabolism. Vitamin B6 is also involved in brain development during pregnancy and infancy as well as immune function.

How Do I Get It. Vitamin B6 is found naturally in many foods and is added to other foods. You can get recommended amounts of vitamin B6 by eating a variety of foods, including the following: Poultry, fish, and organ meats, all rich in vitamin B6. Potatoes and other starchy vegetables, which are some of the major sources of vitamin B6 for Americans. Fruit (other than citrus), which are also among the major sources of vitamin B6 for Americans.

Deficiency. Vitamin B6 deficiency is uncommon in the United States. People who don't get enough vitamin B6 can have a range of symptoms, including anemia, itchy rashes, scaly skin on the lips, cracks at the corners of the mouth, and a swollen tongue. Other symptoms of very low vitamin B6 levels include depression, confusion, and a weak immune system. Infants who do not get enough vitamin B6 can become irritable or develop extremely sensitive hearing or seizures.

Vitamin B12

What it does. Vitamin B12 is a nutrient that helps keep the body's nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak. Two steps are required for the body to absorb vitamin B12 from food. First, hydrochloric acid in the stomach separates vitamin B12 from the protein to which vitamin B12 is attached in food. After this, vitamin B12 combines with a protein made by the stomach called intrinsic factor and is absorbed by the body. Some people have pernicious anemia, a condition where they cannot make intrinsic factor. As a result, they have trouble absorbing vitamin B12 from all foods and dietary supplements.

How Do I Get It. Vitamin B12 is found naturally in a wide variety of animal foods and is added to some fortified foods. Plant foods have no vitamin B12 unless they are fortified. You can get recommended amounts of vitamin B12 by eating a variety of foods including the following: Beef liver and clams, which are the best sources of vitamin B12. Fish, meat, poultry, eggs, milk, and other dairy products, which also contain vitamin B12. Some breakfast cereals, nutritional yeasts and other food products that are fortified with vitamin B12. To find out if vitamin B12 has been added to a food product, check the product labels.

Deficiency. Not having enough vitamin B12 is called vitamin B12 deficiency anaemia. This condition makes the body produce larger than normal red blood cells, described as megaloblastic or macrocytic, which don't do their job as well. Once diagnosed, vitamin B12 deficiency can usually be treated successfully with B12 injections and sometimes with B12 tablets. Symptoms of vitamin B12 deficiency Anaemia and anaemia caused by a lack of vitamin B12 can result in symptoms which include: Extreme tiredness or fatigue A lack of energy or lethargy Being out of breath Feeling faint Headache Ringing in the ears ( tinnitus) Lack of appetite More specific symptoms linked to a lack of vitamin B12 include: Yellowing of the skin Sore, red tongue Mouth ulcers Changes or loss of some sense of touch Feeling less pain Walking problems Vision problems Mood changes, irritability, depression or psychosis Symptoms of dementia Causes of vitamin B12 deficiency Vitamin B12 deficiency is more common in older people and affects around one in 10 over 75s. The most common cause of vitamin B12 deficiency is pernicious anaemia, an auto-immune condition that affects around one in 10,000 people. Pernicious anaemia is caused by a lack of a protein called intrinsic factor that’s needed to absorb vitamin B12 from food into the body from the gastro-intestinal tract. This condition is more common in people over 60, in women, in people with a family history of pernicious anaemia or some autoimmune conditions, including Addison’s disease and vitiligo. Vitamin B12 deficiency is risk for people who follow a strict vegan diet who don't eat the major food sources of B12: meat, eggs and dairy products. Babies whose mums are vegetarians may have vitamin B12 deficiency. Other causes of vitamin B12 deficiency include: Atrophic gastritis, or thinning of the stomach lining Stomach ulcers Surgery to remove part of the stomach or small intestine Digestive conditions such as Crohn's disease, coeliac disease, bacterial growth or a parasite. Medication, including proton pump inhibitors (PPIs) for indigestion. Diagnosis of vitamin B12 deficiency Blood tests and examination of blood cells under the microscope assess haemoglobin levels, the size of red blood cells and the level of vitamin B12 in the blood. The levels of folate are also usually checked for the related condition folate deficiency anaemia. Once the diagnosis is confirmed, further tests may be carried out to try to find out what's causing the anaemia. A referral may be made to a specialist, such as a haematologist for blood conditions, a gastroenterologist for digestive disorders or a dietitian for advice on eating food containing more vitamin B12.

Vitamin C

What it does. Vitamin C is also known as ascorbic acid and has several important functions. For example, it: helps protect cells and keeps them healthy is necessary for the maintenance of healthy connective tissue, which gives support and structure for other tissue and organs helps wound healing.

Top 10 Sources. Vitamin C is found in a wide variety of fruit and vegetables. Good sources include: oranges and orange juice red and green peppers strawberries blackcurrants broccoli brussels sprouts potatoes.

Deficiency. Vitamin C cannot be made by the human body and so is an essential component of the diet. It is needed for the health and repair of various tissues in the body, including skin, bone, teeth and cartilage. Chronic (persistent) lack of vitamin C in the diet can lead to a condition called scurvy. Symptoms of scurvy include easy bruising, spontaneous bleeding and joint and muscle pains. Vitamin C deficiency can be treated with supplements of vitamin C and a diet rich in vitamin C.

Vitamin D

What it does. Vitamin D has several important roles, for example, it helps control the amount of calcium and phosphate in your body, which are needed to keep your bones and teeth healthy. Having too little vitamin D (a deficiency) can damage the way your body absorbs calcium and phosphorus. In children, this can lead to rickets, a condition that can cause bone deformities, such as bowed legs. In adults, vitamin D deficiency can cause osteomalacia (weak bones), which can make bones painful and tender.

How Do I Get It. You get most of your vitamin D from sunlight on your skin. This is because the vitamin forms under your skin in reaction to sunlight. Vitamin D is also found in a small number of foods, including: oily fish eggs fortified foods that have had vitamin D added to them, such as breakfast cereals and powdered milk

Deficiency. Most people can get all the vitamin D they need by eating a healthy, balanced diet and getting a little sun. However, the Department of Health recommends a daily vitamin D supplement for the following people: all children aged six months to four years (see below) all pregnant and breastfeeding women all people aged 65 and over people who aren’t exposed to much sun, for example people who cover up their skin for cultural reasons, or people who are housebound (stay indoors) for long periods of time

Vitamin E

What it does. Vitamin E is a fat-soluble nutrient found in many foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun. The body also needs vitamin E to boost its immune system so that it can fight off invading bacteria and viruses. It helps to widen blood vessels and keep blood from clotting within them. In addition, cells use vitamin E to interact with each other and to carry out many important functions.

How Do I Get It. Vitamin E is found naturally in foods and is added to some fortified foods. You can get recommended amounts of vitamin E by eating a variety of foods including the following: Vegetable oils like wheat germ, sunflower, and safflower oils are among the best sources of vitamin E. Corn and soybean oils also provide some vitamin E. Nuts (such as peanuts, hazelnuts, and, especially, almonds) and seeds (like sunflower seeds) are also among the best sources of vitamin E. Green vegetables, such as spinach and broccoli, provide some vitamin E. Food companies add vitamin E to some breakfast cereals, fruit juices, margarines and spreads, and other foods. To find out which ones have vitamin E, check the product labels.

Deficiency. Vitamin E deficiency is very rare in healthy people. It is almost always linked to certain diseases where fat is not properly digested or absorbed. Examples include Crohn's disease, cystic fibrosis, and certain rare genetic diseases such as abetalipoproteinemia and ataxia with vitamin E deficiency (AVED). Vitamin E needs some fat for the digestive system to absorb it. Vitamin E deficiency can cause nerve and muscle damage that results in loss of feeling in the arms and legs, loss of body movement control, muscle weakness, and vision problems. Another sign of deficiency is a weakened immune system.

Vitamin K

What it does. Vitamin K has several important functions. For example, it is needed for blood clotting, which means it helps wounds heal properly. There is increasing evidence that vitamin K is also needed to help build strong bones.

How Do I Get It. Vitamin K is found in: green leafy vegetables, such as broccoli and spinach vegetable oils cereals Small amounts can also be found in meat and dairy foods.

Deficiency. Vitamin K (VK) deficiency can occur in any age group but is encountered most often in infancy. VK, an essential, lipid-soluble vitamin that plays a vital role in the production of coagulation proteins, is found in green, leafy vegetables and in oils, such as soybean, cottonseed, canola, and olive oils.[1] VK is also synthesized by colonic bacteria. (See Etiology and Epidemiology.) The 3 main types of VK are K-1 (also known as phylloquinone or phytonadione), which is derived from plants; K-2 (menaquinone), which is produced by the intestinal flora; and K-3 (menadione), which is a synthetic, water-soluble form used for treatment. Infants with VK deficiency are at risk for hemorrhagic disease of newborn, caused by a lack of VK reaching the fetus across the placenta, the low level of VK in breast milk, and low colonic bacterial synthesis.[2, 3, 4] (However, a large amount of VK given to a pregnant patient can lead to jaundice in a newborn.) In adults, VK deficiency is uncommon because of the intake of a wide variety of vegetables and other foods, the body’s ability to recycle VK, and adequate gut flora production of VK. (See Etiology, Treatment, and Medication.) Because diet is the main source of VK, an adult's daily requirement has been estimated at 100-200 mcg/day. About 80-85% of VK is absorbed mainly in the terminal ileum into the lymphatic system; therefore, bile salts and normal fat absorption, as well as normal-functioning villi of the ileum, are necessary for the effective uptake of VK. If a healthy person is subject to a complete dietary absence of VK, his/her VK reserve is adequate for 1 week.

Folic Acid

What it does. Folic acid (also known as vitamin B9) is very important for the development of a healthy foetus, as it can significantly reduce the risk of neural tube defects (NTDs), such as spina bifida.

How Do I Get It. The Department of Health recommends that women should take a daily supplement of 400 micrograms of folic acid while they are trying to conceive, and should continue taking this dose for the first 12 weeks of pregnancy, when the baby's spine is developing. However, it is safe to continue taking folic acid supplements after 12 weeks.If y ou didn’t take folic acid supplements before getting pregnant, you should start taking them as soon as you find out you’re pregnant. You can get folic acid tablets from pharmacies, large supermarkets, health food stores or on prescription from your GP. One daily tablet contains exactly the amount of folic acid that you need. Dietary sources of folic acid include green, leafy vegetables, brown rice, granary bread and breakfast cereals fortified with folic acid. Always check the food labels. However, it would be almost impossible to get enough folic acid just from food; the only way to be sure you are getting the right amount is by taking a supplement. Liver is also very rich in folic acid, although it is not safe to eat while you are pregnant, or trying to become pregnant. This is because liver is also very rich in vitamin A, too much of which can cause birth defects in your baby.

Deficiency. A lack of folic acid (folate) is one cause of anaemia. The usual cause is not eating enough foods which contain folic acid. It is treated easily by taking folic acid tablets. Pregnant women should also take extra folic acid to help prevent spina bifida and other related problems in the baby.

Choline

What it does. Choline is similar to the B vitamins. It can be made in the liver. It is also found in foods such as liver, muscle meats, fish, nuts, beans, peas, spinach, wheat germ, and eggs. Choline is used for liver disease, including chronic hepatitis and cirrhosis. It is also used for depression, memory loss, Alzheimer's disease and dementia, Huntington's chorea, Tourette's disease, a brain disorder called cerebellar ataxia, certain types of seizures, and a mental condition called schizophrenia. Athletes use it for bodybuilding and delaying fatigue in endurance sports. Choline is taken by pregnant women to prevent neural tube defects in their babies and it is used as a supplement in infant formulas. Other uses include preventing cancer, lowering cholesterol, and controlling asthma. How does it work? Choline is similar to a B vitamin. It is used in many chemical reactions in the body. Choline seems to be an important in the nervous system. In asthma, choline might help decrease swelling and inflammation.

How Do I Get It. Choline is similar to the B vitamins. It can be made in the liver. It is also found in foods such as liver, muscle meats, fish, nuts, beans, peas, spinach, wheat germ, and eggs. Choline is used for liver disease, including chronic hepatitis and cirrhosis. It is also used for depression, memory loss, Alzheimer's disease and dementia, Huntington's chorea, Tourette's disease, a brain disorder called cerebellar ataxia, certain types of seizures, and a mental condition called schizophrenia. Athletes use it for bodybuilding and delaying fatigue in endurance sports. Choline is taken by pregnant women to prevent neural tube defects in their babies and it is used as a supplement in infant formulas. Other uses include preventing cancer, lowering cholesterol, and controlling asthma. How does it work? Choline is similar to a B vitamin. It is used in many chemical reactions in the body. Choline seems to be an important in the nervous system. In asthma, choline might help decrease swelling and inflammation.

Deficiency. The only circumstance documented in research studies under which symptoms clearly related to choline deficiency occurs is in prolonged tube feeding. Needless to say, prolonged tube feeding is a medical necessity in certain situations but unrelated to our everyday food choices.

Calcium

What it does. Calcium is a mineral found in many foods. The body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness. The body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part. In addition, calcium is used to help blood vessels move blood throughout the body and to help release hormones and enzymes that affect almost every function in the human body.

How We Get It. Calcium is found in many foods. You can get recommended amounts of calcium by eating a variety of foods, including the following: Milk, yogurt, and cheese are the main food sources of calcium for the majority of people in the United States. Kale, broccoli, and Chinese cabbage are fine vegetable sources of calcium. Fish with soft bones that you eat, such as canned sardines and salmon, are fine animal sources of calcium. Most grains (such as breads, pastas, and unfortified cereals), while not rich in calcium, add significant amounts of calcium to the diet because people eat them often or in large amounts. Calcium is added to some breakfast cereals, fruit juices, soy and rice beverages, and tofu. To find out whether these foods have calcium, check the product labels.

Deficiency. Insufficient intakes of calcium do not produce obvious symptoms in the short term because the body maintains calcium levels in the blood by taking it from bone. Over the long term, intakes of calcium below recommended levels have health consequences, such as causing low bone mass (osteopenia) and increasing the risks of osteoporosis and bone fractures. Symptoms of serious calcium deficiency include numbness and tingling in the fingers, convulsions, and abnormal heart rhythms that can lead to death if not corrected. These symptoms occur almost always in people with serious health problems or who are undergoing certain medical treatments.

Copper

What it does. Copper is a key mineral in many different body systems. It is central to building strong tissue, maintaining blood volume, and producing energy in your cells. Yet, for all its critical importance, you don't have much copper in your body—barely more than the amount found in a single penny. And those pennies in your pocket are only 2.5% copper by weight. In the foods we commonly eat, there are only very small amounts of copper. As much as any dietary mineral, the amount of copper you eat is directly related to the amounts of minimally processed plant foods you get every day. Of the World's Healthiest Foods, 12 are rated as excellent sources of copper, 37 are very good, and 42 are rated as good. Role in Health Support Antioxidant Protection Copper is one of the co-factors for one form of an enzyme called superoxide dismutase (SOD). SOD is one of the major antioxidant enzymes in the body. As a measure of how important SOD is, amyotrophic lateral sclerosis—also known as Lou Gehrig's disease—is thought to be the result of an underfunctioning (SOD) enzyme. From recent studies where young volunteers were fed a copper-depleted diet, reduced SOD function was an early result. In fact, these changes were apparent within the first month of the experimental diet. In more advanced cases of copper deficiency, including people who have undergone gastric bypass surgery, this loss of antioxidant protection over a period of years can lead to irreversible damage to the nervous system. However, this does not appear to occur without the types of unusual deficiency risks detailed below. Bone and Tissue Integrity Copper is required to manufacture collagen, a major structural protein in the body. When copper deficiency becomes severe, tissue integrity—particularly bones and blood vessels—can begin to break down. Luckily, it appears at the present time that a very severe and prolonged dietary deficiency of copper is necessary to lead to overt problems. For example, premature babies with immature gastrointestinal tracts can develop bone problems related to copper deficiency. At least one recent author has speculated that the marginal copper status of the diets of about one-quarter of adults in the U.S. is related to eventual development of osteoporosis in some members of this group. For adults with borderline copper intake from food, deficient intake of nutrients like calcium and vitamin D is still likely to put them at greater risk than borderline intake of copper. Still, this low copper intake may be increasing their risk of osteoporosis and is very likely to be the subject of future research. Energy Support Copper plays two key roles in energy production. First, it helps with incorporation of iron into red blood cells, preventing anemia. Second, it is involved with generation of energy from carbohydrates inside of cells. Each of these uses of copper also requires iron, and for this reason, the symptoms of copper deficiency can mimic those of low iron intake. Lentils, and sesame seeds are just a few examples of World's Healthiest Foods rich in both iron and copper. Cholesterol Balance Animal studies have demonstrated that copper-deficient diets lead to increases in blood cholesterol levels. In humans, this appears to be true in some situations, but not all. This should not be a surprise, as human diets are much more varied than those of laboratory animals. Interestingly, the effect of copper deficiency appears to be through increased activity of an enzyme called HMG-CoA reductase—the same enzyme targeted by the most commonly prescribed cholesterol medications.

Top 10 Sources. With the single exception of shrimp, all of the very good or excellent sources of copper among the World's Healthiest Foods are plant foods. These best copper sources are varied, however, and come from many different food groups. Our top three sources of copper are sesame seeds, cashews, and soybeans. Any of these three foods will bring at least three-quarters of your daily copper requirement. Shiitake and crimini mushrooms are also excellent copper sources and will provide 40 to 75% of your daily need. Many of the excellent food sources of copper are leafy greens, including turnip greens, spinach, Swiss chard, kale, and mustard greens. Asparagus and summer squash are two other excellent vegetable sources of copper. The good and very good sources of copper include many legumes, whole grains, nuts, and seeds. For example, flax seeds, walnuts, and garbanzo beans are rated as very good sources of copper. Combining a grain or legume-based recipe with an excellent vegetable source of copper could very easily provide the entire daily requirement of this mineral. For example, 7-Minute Sautéed Crimini Mushrooms would meet or exceed your daily Recommended Dietary Allowance (RDA) for copper.

Deficiency. Between one-quarter to one-half of Americans fail to reach Dietary Reference Intake (DRI) recommendations for copper on a daily basis. In fact, in experimental research where scientists intentionally created copper-deficient diets, the composition of those diets was quite similar to the average U.S. diet. These copper-depleted diets were based largely around meats, refined grains, and dairy foods. As noted above, this common diet pattern was low enough in copper to cause significant detrimental effects to antioxidant enzymes within weeks. About 5% of U.S. adults eat a diet with less copper than was used in these studies. In fact, this 5% of U.S. adults obtain less copper from their diets on a daily basis than would be found in a single serving of navy beans—a food not even close to the best source of copper in our rating system. According to a statistical analysis published in 2011, copper deficiency risk has risen substantially over the past 75 years. This is probably most related to modern food processing methods, although copper depletion of soils may also contribute to some extent.

Iron

What it does. Iron is an essential nutrient for growth and development and plays a critical role in transferring oxygen around the body. It constitutes a vital part of haemoglobin, the oxygen-carrying component of red blood cells. Haemoglobin is responsible for transporting oxygen from the lungs to the body's tissues and carbon dioxide from the tissues to the lungs. The mineral also plays a part in energy production, muscle function, DNA synthesis and the immune system. We get most of the iron we need from food and our body carefully monitors its levels of iron; absorbing more when demand is high and less when stores are adequate. Iron is stored primarily in the bone marrow and liver.

Top 10 Sources. Good sources of iron include: liver meat beans nuts dried fruit, such as dried apricots wholegrains, such as brown rice fortified breakfast cereals soybean flour most dark-green leafy vegetables, such as watercress and curly kale Although liver is a good source of iron, do not eat it if you are pregnant. This is because it is also rich in vitamin A, which can damage your unborn baby in large amounts.

Deficiency. Iron deficiency may be due to one or a combination of the following factors: Blood loss. This is the most common cause of iron deficiency in women of childbearing age. This is most often due to excessive menstrual bleeding. Other causes of blood loss include bleeding from peptic ulcers, haemorrhoids and donating blood. Increased iron requirement. Periods of growth during childhood and adolescence sharply increases the need for iron. The increased need for iron during pregnancy cannot be met through diet alone and so supplementation is prescribed to pregnant women as necessary. If you're pregnant and are concerned you may be deficient in iron please consult your doctor. Inadequate dietary intake. This is also a common cause of deficiency. It is good to remember that plant-based sources of iron are a little harder for the body to absorb and that vitamin C will aid in absorption of all forms of iron. Typical infant diets, which are high in milk and cereals, can also be low in iron. Try a cereal fortified with iron to up intake.nDiminished iron absorption. This is often due to reduced gastric acid secretion in the stomach; such as atrophic gastritis (common in the elderly), chronic diarrhoea or prolonged use of antacids.

Magnesium

What it does. Magnesium is a mineral that: helps turn the food we eat into energy helps make sure the parathyroid glands, which produce hormones important for bone health, work normally

How Do I Get It.Magnesium is found in a wide variety of foods, such as: green leafy vegetables, such as spinach nuts brown rice bread (especially wholegrain) fish meat dairy foods

Deficiency. magnesium is a mineral responsible for numerous bodily processes. An anti-inflammatory mineral offering protection against illnesses like arthritis and Alzheimer’s disease, magnesium has been used to remedy problems like high blood pressure, diabetes, respiratory issues, and much more. But as you may suspect, just as upping magnesium intake can solve problems, a magnesium deficiency could lead to many of those same issues and much more. Here are 16 signs of a magnesium deficiency. Calcium deficiency Poor heart health Weakness Muscle cramps Tremors Nausea Anxiety High blood pressure Type II diabetes Respiratory issues Dizziness Fatigue Potassium deficiency Difficulty swallowing Poor memory Confusion

Manganese

What it does. Manganese is a trace element that helps make and activate some of the enzymes in the body.

How Do I Get It. Manganese is found in: tea, which is probably the biggest source of manganese for many people bread nuts cereals green vegetables, such as peas and runner beans

Deficiency. Although a number of Americans do not consume an adequate amount of manganese, a true deficiency of this mineral is considered rare. A deficiency typically occurs only if manganese is eliminated from the diet. The most common cause of low manganese levels is a poor dietary intake. Other factors include malabsorption, antacid or oral contraceptive use that interfere with its absorption, excessive sweating because large amounts of manganese is lost in sweating, excess iron, copper or magnesium because they deplete manganese, and chronic liver or gallbladder disorders, which raise intake requirements. Deficiency Symptoms Manganese is involved in many different biochemical processes and can, therefore, adversely affect a number of systems throughout the body. Low levels of manganese in the body can result in impaired glucose tolerance, altered carbohydrate and fat metabolism, skeletal abnormalities, bone demineralization and malformation, stunted growth, decreased serum cholesterol levels, skin rash and elevated blood calcium, phosphorus and alkaline phosphatase levels. In addition, manganese deficiencies can result in infertility, seizures, weakness, nausea or vomiting, dizziness, hearing loss, iron-deficiency anemia, weak hair and nails and convulsions, blindness or paralysis in infants.

Phosphorus

What it does. Phosphorus is a mineral that helps build strong bones and teeth and helps release energy from food.

How We Get It. Phosphorus is found in: red meat dairy foods fish poultry bread rice oats

Deficiency. Next to calcium, phosphorus is one of the most important minerals you need to take to make sure that your bones are as healthy as they can be. Unfortunately, while you have probably heard about the importance of calcium, there's a good chance you're not quite as familiar with phosphorus. Outside of protecting your bones, there are a variety of things that phosphorus can do to help your body stay healthy. To help you figure out if you may be suffering from phosphorus deficiency, here are some of the tell-tale signs that you may not be getting enough: 1. Weak Bones or Teeth While calcium is often regarded as the only thing that you can get more of to help build your bones and teeth, phosphorus is actually just as important. If you're lacking phosphorus in your diet, the calcium that you do get will actually just go to waste. In order to prevent this from happening, you need to be sure that phosphorus is included in your daily diet. If not, you will likely suffer from phosphorus deficiency and your bones and teeth will be more susceptible to breaking or simply feeling weak all the time. 2. Joint Pain and Stiffness Phosphorus plays a large role in the growth and development of your joints. Because many of your joints are connected directly to your bones, weak bones can also cause stiff joints and pain within the joints. If you constantly feel stiff, you may be suffering from phosphorus deficiency. 3. Less Energy The truth is that a low energy level can be the result of a lot of things. Stress can cause you to have low energy, as can a new workout routine or a vitamin B12 deficiency. But if it's none of these things, there's a chance you could be suffering from a phosphorus deficiency. Phosphorus can actually help your body metabolize protein, fat and carbohydrates, which in turn gives your body energy. 4. Lack of Appetite A lack of an appetite could be the result of any number of things. But if you notice it in conjunction with any of the symptoms above, it could stem from a deficiency of phosphorus in your system.

Potassium

What it does. Potassium is a mineral that has many important functions, including: controlling the balance of fluids in the body possibly helping lower blood pressure

How Do I Get It. Potassium is found in most types of food. Good sources of potassium include: fruit, such as bananas vegetables pulses nuts and seeds milk fish shellfish beef chicken turkey bread

Deficiency. Symptoms of low potassium are usually mild. At times the effects of low potassium can be vague. There may be more than one symptom involving the gastrointestinal (GI) tract, kidneys, muscles, heart and nerves. Weakness, tiredness, or cramping in arm or leg muscles, sometimes severe enough to cause inability to move arms or legs due to weakness (much like a paralysis) Tingling or numbness Nausea or vomiting Abdominal cramping, bloating Constipation Palpitations (feeling your heart beat irregularly) Passing large amounts of urine or feeling very thirsty most of the time Fainting due to low blood pressure Abnormal psychological behaviour: depression, psychosis, delirium, confusion or hallucinations.

Selenium

What it does. Selenium is a trace element that plays an important role in our immune system's function and in reproduction. It also helps prevent damage to cells and tissues.

How Do I Get It. Selenium is found widely in the environment. Good food sources include:brazil nuts fish meat eggs

Deficiency. 6 Signs You May Be Selenium Deficient 1. Hair Loss and Skin and Fingernail Discoloration Hair loss that comes on relatively quickly and is evenly distributed may be a sign of selenium deficiency. In severe cases, even under arm hair and body hair can be affected. Importantly, too much selenium may also cause similar symptoms. Skin discoloration and particularly the fingernails, with heavy whitening of the fingernail beds often reported, are also signs of chronically low selenium intake. 2. Low Immunity As detailed above, selenium is needed for your body’s master antioxidant glutathione peroxidase. Without a good production of this substance, you are likely to have low defences against colds and flu and other viral infections. Low immunity is a known sign of inadequate selenium and research has shown increasing selenium intake can improve immune function when body stores aren’t at an optimal level. 3. Constant Tiredness and Fatigue While it’s true there could be many causes for ongoing fatigue, including a lack of B vitamins like pantothenic acid, or being low in other minerals like iron, selenium deficiency can also be the culprit. Unusual lethargy, tiredness and a lack of energy over several days could all be symptoms and it would be worth getting tested for vitamin and mineral deficiencies by a knowledgeable health care professional if you are experiencing ongoing diminished energy.Deficiency selenium 4. Brain Fog and Difficulty Concentrating Reduce mental function with poor ability to concentrate and recall information has been associated with a deficiency in selenium. Supplemental selenium has also been reported to help with anxiety, irritability, mental fatigue and even some cases of depression. 5. Reproductive Problems Low selenium may be a factor in reoccurring miscarriages according to some studies. Lack of this trace mineral can also cause changes in menstruation for women. For men, a deficiency in selenium can harm sperm motility, therefore reducing male fertility. While this may seem like a good thing to some men at certain stages of their life, there are more useful natural treatments like papaya seeds that don’t have the same negative health consequences as missing out on selenium. 6. Hypothyroidism Chronic cases of selenium deficiency can lead to hypothyroidism. This is a serious health disorder where your thyroid doesn’t produce enough hormones and fatigue, depression and weight gain often result from this condition.

Zinc

What it does. From a food standpoint, zinc may be a less familiar dietary mineral than iron or calcium or sodium, but it is no less important to our metabolism or our health. Like magnesium, zinc is used as a cofactor by a number of critical enzymes. (This "cofactor" status of zinc means that zinc participates directly in the activity of the enzymes.) In fact, more than 300 zinc-dependent enzymes are currently known. Even a mild dietary deficiency of zinc can have far-reaching health implications. Immunity, reproduction, skin health, and vision are just some of the areas that can be affected. The importance of this mineral to multiple body systems makes it even more important for us to get an adequate amount of zinc in our daily diet. This task can be a very challenging one. Although there is some amount of zinc in all WHFoods, no individual food ranks as an excellent source of this mineral. Only five foods rank as very good sources, and 24 foods rank as good sources of zinc. If you are seeking to increase your dietary intake of zinc, this limited number of ranked foods means that you cannot count on any particular food to obtain your 11 milligrams of daily zinc. (This is the amount that constitutes the DRI, or Dietary Reference Intake level for this mineral.) Instead, you'll need to depend on the many different WHFoods groups and diversity in your meal plan. Our Summary of Food Sources section will provide you with additional recommendations in this area. Like sodium and potassium, or calcium and magnesium, zinc and copper have overlaps in transport and metabolism. For this reason, balancing dietary zinc and copper sources may help prevent deficiency or excess of either mineral.Role in Health Support Immune Function Diets low in zinc can induce measureable reductions in the activity of the immune system. These reductions occur relatively quickly—in as few as four weeks after starting a low-zinc diet—and are reversible upon getting zinc back into the body. This experimental low-zinc diet only contained 2-3.5 milligrams of zinc per day, or less than you would have in a single serving of our Mediterranean-Style Salad. It appears that elderly individuals are especially prone to developing reduced immunity related to poor zinc nutrition. Even in this at-risk population, restoring zinc status appears to reverse the detrimental changes within weeks. One research group has gone so far as to recommend using a Mediterranean-style diet—a diet very similar to the World's Healthiest Foods approach—to protect against zinc deficiency in elderly individuals. We couldn't agree more. Skin Health Researchers have been able to induce acne symptoms in young men by feeding them diets deficient in zinc. This effect occurs surprisingly quickly, with one research group demonstrating a significant change in skin health within 12 days of depleted zinc foods. Other researchers have been able to demonstrate a number of other skin and related symptoms, including facial rash, foot fungus, and canker sores. Again, each of these changes was reversed when zinc was brought back into the diet. While we don't want to overgeneralize about the significance of this study—and are by no means saying that most acne is caused by zinc deficiency—it does suggest that too little zinc from a meal plan can be a factor in compromising skin health, and that it's worthwhile building your zinc intake up to recommended levels in order to support the health of your skin. Sensory Organs Acute depletion of zinc can causes loss of the sense of taste and appetite. The level of zinc deficiency necessary to cause these changes appears to be more severe than the immune system changes reported above, and is often related to another factor such as cancer treatment or anorexia. One research group recently estimated that about 15% of elderly people who lost their sense of taste did so due to zinc deficiency, and some others did so due to more serious conditions; so make sure to report this symptom to your doctor if you develop it. Like the other symptoms related to zinc deficiency, this change in sense of taste appears to be reversible in the majority of people who get back to normal zinc status. Here are a couple of recipes—Braised Red Curry Lamb and Vegetables as well as Healthy Chef's Salad with Walnuts and French Dressing—that should help to combat zinc-related loss of sense of taste, both by acting as good sources of zinc, and by including a good zing of spices. Zinc is also critical to vision. It works together with vitamin A to help sense light and to send nerve impulses to the brain. Although we don't currently know how much of age-related vision loss is due to zinc deficiency, researchers have shown that zinc levels in the retina (the part of the eye that sees light) decline in tandem with vision loss. Male Reproductive Health Advanced deficiency of zinc can impair motility and number of sperm. In one study, young male volunteers ate a diet with only 10% of the Daily Value requirement (15 milligrams) for a little over a month. Researchers measured sperm quality and quantity before and after the zinc-deficient diet. This study demonstrated that even brief periods of severe zinc deficiency can lead to measureable changes in sperm composition and quantity. Studies correlating diseases known to impair zinc nutrition with reduced fertility seem to second this conclusion. Here's a recipe—our 7-Minute Sautéed Crimini Mushroom—rich in zinc and selenium, another nutrient necessary for proper sperm production.

How Do I Get It. A wide variety of foods contain zinc (Table 2) [2]. Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products [2,11]. Phytates—which are present in whole-grain breads, cereals, legumes, and other foods—bind zinc and inhibit its absorption [2,12,13]. Thus, the bioavailability of zinc from grains and plant foods is lower than that from animal foods, although many grain- and plant-based foods are still good sources of zinc

Deficiency. Zinc deficiency is characterized by growth retardation, loss of appetite, and impaired immune function. In more severe cases, zinc deficiency causes hair loss, diarrhea, delayed sexual maturation, impotence, hypogonadism in males, and eye and skin lesions [2,8,24,25]. Weight loss, delayed healing of wounds, taste abnormalities, and mental lethargy can also occur [5,8,26-30]. Many of these symptoms are non-specific and often associated with other health conditions; therefore, a medical examination is necessary to ascertain whether a zinc deficiency is present. Zinc nutritional status is difficult to measure adequately using laboratory tests [2,31,32] due to its distribution throughout the body as a component of various proteins and nucleic acids [33]. Plasma or serum zinc levels are the most commonly used indices for evaluating zinc deficiency, but these levels do not necessarily reflect cellular zinc status due to tight homeostatic control mechanisms [8]. Clinical effects of zinc deficiency can be present in the absence of abnormal laboratory indices [8]. Clinicians consider risk factors (such as inadequate caloric intake, alcoholism, and digestive diseases) and symptoms of zinc deficiency (such as impaired growth in infants and children) when determining the need for zinc supplementation [2].