Vitamins And Minerals 101 Continued

Vitamin C is important for your skeleton, the formation of collagen, and muscle attachements to bones. This vitamin has an affect on your healing, hormone production, and immunity.

Good sources of Vitamin C include tomatoes, grapefruit, steamed broccoli, yellow peppers. (Actually yellow peppers aand broccoli are the best sources.)

You can can get toxcity from too much Vitamin C. There are drugs that can block your vitamin C level. For example, birth control pills, aspirin, estrogen, and alcohol.


Vitamin D is a very important vitamin and especially for Northlanders. It helps with calcium aborption, the formation of healthy bones and teeth. It is thought to help with immunity, prevent breast and colon cancer. Get your vitamin D3 level checked.

Good sources of Vitamin D include sardines, shalmon, shrimp, and nonfat milk.

You can get toxicity from too much vitamin D.


Vitamin E is an antioxidant, it helps your nervous and skeletal system, prevent cataracts, and protects your blood cells. It supposedly protects one against cancers, and heart disease. I don’t know if oncologists are still prescripting it to cancer patients.

Good sources of Vitamin E include sweet potatoes, wheat germ, walnuts, avocados and olive oil.


Calcium is important for you bones, teeth, lowering your blood pressure and reducing your risk of osteoprosis.

Good sources of Calcium include yogurt, nonfat milk, cheese, pudding, and tofu.

If you eat too much calcium you are at risk for kidney stones, iron and zinc absorption problems, kidney problems, and constipation.


Magnesium is needed for all the cells in your body. It helps keep the muscles and nerves functioning and regulates your heart rhythm. If you have low levels of magnesium, it can increase your resistance to insulin.

Good sources of Magnesium include spinach, soybeans, cod, Bran cereal, yogurt, and skim milk.

Elderly people who have diabetes are often at risk for not getting enough magnesium. Cancer medications can make some one deficient.


Zinc is important for your immune system. It has an affect on your hair, skin and nails being healthy. It also has an affect on your hormones, expecially testosterone. That’s a male hormone but women have it too.

Good sources of Zinc include turkey breasts, skim milk, yogurt and sun flower seeds.

You can overdose on zinc, and it can affect other minerals such as copper, iron and calcium. It can cause health issues and affect your immune system.


Iron is important for the production of red blood cells in your body.

Good sources of Iron are hamburger, spinach, chickpeas, whole wheat bread, wheat germ, and navy beans.

If you take iron it is imortant to take it with vitamin C for absorption. Don’t take it with calcium since it binds.


Selenium is important to protecting your body against free radicals. It is thought to lower your risk for lung, colon, and prostate cancers.

Good sources of Selenium include turkey breasts, oatmeal, sunflower seeds, and whole wheat bread.

If you take too much Selenium you may get nervous disorders, suffer from fatigue, and have other health ailments.