How to Get Your Vitamins and Minerals

Instructions Step 1: Eat foods rich in heme iron Eat foods rich in heme iron. Heme iron is more easily absorbed by the body than nonheme iron, so eating foods like meat, poultry, and fish — all rich in heme iron — can increase the amount of iron in your body. Step 2: Eat foods …

Instructions Step 1: Eat a balanced diet Eat a balanced diet that contains a variety of foods from the food guide pyramid to ensure you get your body’s daily requirement of all essential vitamins. You can see the food guide pyramid at MyPyramid.gov. Step 2: Add salt Use iodized salt as a source of iodine. …

Instructions : DHEA is not recommended for regular use without supervision by a licensed health professional. Step 1: Use on face and neck Use DHEA on your face and neck. Some studies suggest that topical creams containing DHEA help reverse aging and repair sun-damaged skin. Step 2: Use to lose weight Lose weight. DHEA was …

Instructions Step 1: Take it for good measure Take one a day for good measure. The important thing to remember is that vitamins can’t replace nutrients that come from food. Strive to eat a well-balanced diet. TIP: Don’t take more than the recommended daily amount of a vitamin unless you are advised to by your …

Instructions Step 1: Drink fortified beverages Guzzle a glass of milk, which is fortified with Vitamin D, each day. Other drinks, like orange juice, are also fortified with the vitamin – giving you about 400 IUs of the nutrient for each 8 ounces. TIP: If you’re allergic to dairy, try soy or rice milk. Step …

Instructions : Speak to a physician before starting to take a vitamin of any kind. Step 1: Select form Narrow down your choices based on how you would like to ingest your vitamin: in powder form, capsule, tablet, or liquid. Step 2: Choose dosage Further narrow down your selection by deciding how often you would …

Instructions : Never change your diet without first consulting your physician. Step 1: Eat oysters Eat oysters, which are the no. 1 source of zinc. Six oysters contain about 76 milligrams, which is more than 700 percent the recommended daily allowance. TIP: If oysters aren’t for you, crab and lobster also contain high amounts of …

Instructions : Never change your diet without first consulting your physician. Step 1: Eat Brazil nuts Eat Brazil nuts, the food source containing the most selenium. One ounce may contain 544 micrograms of selenium – 780 percent of the recommended daily value. Not far behind are delicious macadamia nuts. TIP: Eat Brazil nuts only occasionally, …

Instructions : Never change your diet without first consulting your physician. Step 1: Have vitamin A for breakfast Have a vitamin A-rich breakfast with fruits such as apricots, mango, paypaya, and the fruit salad staple, cantaloupe. TIP: Milk and many breakfast cereals are fortified with vitamin A. Step 2: Have vitamin A at lunch Include …

Instructions : Never change your diet without first consulting your physician. Step 1: Get whole grains Eat plenty of whole grains, which are loaded with all the B complex vitamins, especially B1, known as thiamine; B2, also called riboflavin; B3, also known as niacin; and B8, known as biotin. Step 2: Get veggies Get vegetarian …

Instructions : Never change your diet without first consulting your physician. Step 1: Nibble nuts and seeds Nibble on nuts and seeds, which are among the best sources of the form of vitamin E known as alpha-tocopherol. Put almonds, hazelnuts, peanuts, and sunflower seeds at the top of your list. Step 2: Use vegetable oils …

Instructions : Never change your diet without first consulting your physician. Step 1: Drink fortified milk Drink vitamin D-fortified milk or soy milk for vegetarians. One cup of it contains 100 international units — IUs — of D, or about 25 percent of the recommended daily value. TIP: It’s recommended that breastfed infants receive supplements …

Instructions : Never change your diet without first consulting your physician. Step 1: Eat fruit Eat citrus fruit, like oranges and grapefruits, and squeeze lemon and lime juice over cooked dishes like chicken. Other fruits high in C include strawberries, kiwi, mango, and cantaloupe. Step 2: Make a salad Make a salad with dark, leafy …

Instructions Step 1: Know how much you need Know how much calcium you need. Adults require 1,000 milligrams of calcium per day. Children age 4 to 8 need 800, and kids 9 to 18 1,300. Men and women over 50 should get 1,200. TIP: Do not exceed 2,500 milligrams per day. Too much calcium can …

Instructions Step 1: Drink tea Start your morning with a cup of tea. Black and green versions contain flavonoids — a type of antioxidant which has been shown to reduce the risk of heart disease. Step 2: Drink coffee If tea isn’t your cup of, well, tea, then have coffee instead. It’s America’s most common …

Instructions Step 1: Buy fish oil supplement Purchase a fish oil supplement. Take the recommended dosage daily. TIP: Make sure to choose a pill that is certified to be mercury-free. Step 2: Eat fish Consume at least 2 to 3 servings of fish each week. Salmon, tuna, and trout are top choices because of their …