Vitamins And Minerals 101

Vitamin A is important in that it can protect you body from free radicals. Free radicals attack you into having age related illnesses, lead to cancer, and even heart attacks.

Good sources of Vitamin A include non-fat milk, pink salmon, skim mozzarella cheese and butter. Well how many of us eat these things? I know I drink the skim milk, have salmon once a week, and love the butter but have had to watch it do the fat in my blood. “I am a butter lover.”

Too much vitamin A can cause health problems and toxcity. Make sure you get what you need only.


Carotenoids have strong antioxidant properties. They are linked to lower risks of cancer of the digestive tract, of lung and prostate cancer, and decreased risk of mascular degeneration.

Good sources of carotendoids include red peppers, spinach, tomatoes, turnip greens, winter squash, peaches, kale, collards, asparagus, apricots, broccoli, apricots, yellow, green, orange, and green fruits/vegetables in general.

Large amonts can be toxic.


B1 is another word for Thiamin. This vitiamin is important for your brain and nervous system. and it keeps your heart muscles elastic.

Good sources of B1 include sunflower seeds, lentils, cooked oatmeal, and whole wheat bread.

Seniors, diabetics, and alcoholics are often at risk of being thiamin deficient.


Vitamin B2 or Riboflavin is needed to help convert your proteins, fats and carhydrates into energy. Run down? Maybe this is why. This vitamin is often overlooked and has an effect on your immune system if not functioning properly.

Good sources of B2 include nonfat milk, bran cereal, steamed broccoli, and/or enriched spaghetti.


Vitamin B3 is another word of Niacin. This is what helps turn carbs into energy and regulates the glucose in your bloodstream. I know I take high doses to treat my cholesterol level because it is the better of two evils. (Some folks can get increased liver damage from certain prescription drugs.)

Good sources of B3 include whole wheat bread, Cream of Wheat cereal, cod, and turkey breast.

Excessive doses can cause tingling, blurred vision, prediabetes and even liver damage.


Vitamin B5 or Pantothenic Acid is a vitamin in which we as women need 5mg. It helps release the carbs and aids in the hormone production. Some of our hormones need produced need to block others. It also helps with the formation and break down of fatty acids.

Good sources of B5 include tuna, avacado, oatmeal, steamed broccoli, non-fat milk, nonfat yogrut, sweet potatoes.


B6 is another word for Pyridoxine. It is another of those that is needed to convert proteins, carbs and fats in the body. Some research suggests that B-12 and B-6 may lower your risk of stroke and heart disease. Some docs prescribe this vitamin along with B-12 if your homocysteine level is high.

Good sources of B6 include bananas, All Bran cereal, and chicken breasts. I would really have to force myself to eat two of these.

There is toxcity with over dosing, so don’t eat too many bananas or chicken breasts.


Folic Acid is important for normal cell production. It it helps protect against heart disease, neural tube defects in fetuses, and cancers of the colon and cervix.

Good sources of Folic Acid include kidney beans, raw spinach, bran flake cereal, and cooked broccoli.


Vitamin B 12 is also called Cobalamin. It is necessary for red blood cell formation, helps with the nervous system, helps to prevent heart disease, and is somewhat related to Vitamin B6. (I know I was deficient in it and had to have shots and take pills. I was trying to be a totally vegan without any meat or dairy.)

Good sources of Vitamin B12 include yogurt, large eggs, and Swiss cheese.

Aging puts one at risk for a Vitam B12 deficiency, especially those folks over 50.