{"id":17440,"date":"2017-03-07T11:02:01","date_gmt":"2017-03-07T16:02:01","guid":{"rendered":"https:\/\/www.tun.com\/blog\/?p=17440"},"modified":"2023-11-06T13:19:12","modified_gmt":"2023-11-06T18:19:12","slug":"eat-your-daily-dose-of-vitamins-and-minerals","status":"publish","type":"post","link":"https:\/\/www.tun.com\/blog\/eat-your-daily-dose-of-vitamins-and-minerals\/","title":{"rendered":"\u2018Eat\u2019 Your Daily Dose of Vitamins and Minerals"},"content":{"rendered":"\n

College students who take multivitamins may make up some of the nutrients missed in their daily diet. However, research has proven that our bodies can best absorb and use vitamins from food. So, if you want to stay your healthiest in college, make sure you \u201ceat\u201d your vitamins and minerals!<\/span><\/p>\n\n\n\n

Here is a list of essential vitamins and minerals along with the foods they can be found in. If your daily diet is rich in these foods, you won\u2019t have to remember to take a multivitamin as part of your daily routine.<\/span><\/p>\n\n\n

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List of Essential Vitamins & Foods<\/b><\/span><\/h2>\n\n\n\n

Vitamin A:<\/b>  has to do with healthy night vision and healthy skin; also prevents dry eyes and aids in sensory abilities<\/span><\/p>\n\n\n\n

Foods:  sweet potatoes, carrots, leafy vegetables, sweet red peppers <\/span><\/p>\n\n\n\n

Vitamin B1:<\/b>  helps your body turn carbohydrates into energy needed to perform bodily function; also improves the nervous system<\/span><\/p>\n\n\n\n

Foods:  black beans, sunflower seeds, lentils, tuna<\/span><\/p>\n\n\n\n

Vitamin B2: <\/b> improves complexion; helps body break down fat, protein and carbohydrates to use throughout body functions<\/span><\/p>\n\n\n\n

Foods:  lean meats, milk, green vegetables, fortified cereals<\/span><\/p>\n\n\n\n

Vitamin B3: <\/b> helps maintain healthy nervous system and good digestion<\/span><\/p>\n\n\n\n

Foods:  tuna, turkey breast, chicken breast<\/span><\/p>\n\n\n\n

Vitamin B12: <\/b> helps in lowering risk of heart disease; protects nerve cells and helps cell growth; hardest vitamin to absorb, especially in adults, and deficiency in B12 can cause memory loss<\/span><\/p>\n\n\n\n

Foods:  meat, poultry, cheese, eggs, fortified cereals, fortified soymilk<\/span><\/p>\n\n\n\n

Biotin: <\/b> helps convert food into energy and break down the fatty acids that go through the body; most known for keeping hair, skin and nails healthy<\/span><\/p>\n\n\n\n

Foods:  whole grains, egg yolk, soybeans, fatty fish <\/span><\/p>\n\n\n\n

Vitamin C:<\/b>  boosts your immune system, reduces wrinkles and helps prevent skin diseases<\/span><\/p>\n\n\n\n

Foods: citrus, spinach, peppers, broccoli, strawberries, mango, kiwi, kale<\/span><\/p>\n\n\n\n

Vitamin D: <\/b> makes your body better at using calcium and promotes bone health<\/span><\/p>\n\n\n\n

Foods:  sunlight (natural source though not a food!), fortified milk, eggs, salmon<\/span><\/p>\n\n\n\n

Vitamin E:<\/b>  boosts your immune system, improves blood flow and promotes tissue repair<\/span><\/p>\n\n\n\n

Foods:  spinach, almonds, olives, sunflower seeds, vegetable oils, margarines, whole grains<\/span><\/p>\n\n\n\n

Choline: <\/b> helps with nerve and brain activities as well as metabolism<\/span><\/p>\n\n\n\n

Foods:  milk, eggs, peanuts<\/span><\/p>\n\n\n\n

Folic Acid<\/b>:  helps with brain functions; can reduce the risk of heart disease and certain cancers<\/span><\/p>\n\n\n\n

Foods:  asparagus, broccoli, okra, spinach, chickpeas, tomato juice<\/span><\/p>\n\n\n

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List of Essential Minerals & Foods<\/b><\/span><\/h2>\n\n\n\n

Calcium: <\/b> builds and protects bones and teeth; also helps with muscles, nerves, and blood pressure too!<\/span><\/p>\n\n\n\n

Foods:  yogurt, cheese, milk, tofu, salmon, green vegetables <\/span><\/p>\n\n\n\n

Potassium: <\/b> helps keep heart healthy; helps function of the nervous system; also known to be beneficial to your bones<\/span><\/p>\n\n\n\n

Foods:  milk, meat, fruits, vegetables, grains, legumes<\/span><\/p>\n\n\n\n

<\/div>\n\n\n

[adthrive-in-post-video-player video-id=”RhNlH0IV” upload-date=”2023-10-27T18:27:12.000Z” name=”How to Eat Healthy in College” description=”TUN sits down with Dr. Whitney Linsenmeyer, an assistant professor of nutrition and dietetics at St. Louis University and a national spokesperson for the Academy of Nutrition and Dietetics, to discuss what students can do to eat healthy in college.” player-type=”static”]<\/p>\n\n\n

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College students who take multivitamins may make up some of the nutrients missed in their daily diet. However, research has proven that our bodies can best absorb and use vitamins from food. So, if you want to stay your healthiest in college, make sure you \u201ceat\u201d your vitamins and minerals! Here is a list of […]<\/p>\n","protected":false},"author":38,"featured_media":17444,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[5,595,228],"tags":[],"class_list":["post-17440","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-student-life","category-nutrition-food","category-student-guide"],"aioseo_notices":[],"uagb_featured_image_src":{"full":["https:\/\/www.tun.com\/blog\/wp-content\/uploads\/2017\/03\/vitamins.jpeg",830,533,false],"thumbnail":["https:\/\/www.tun.com\/blog\/wp-content\/uploads\/2017\/03\/vitamins-224x144.jpeg",224,144,true],"medium":["https:\/\/www.tun.com\/blog\/wp-content\/uploads\/2017\/03\/vitamins-300x193.jpeg",300,193,true],"medium_large":["https:\/\/www.tun.com\/blog\/wp-content\/uploads\/2017\/03\/vitamins.jpeg",830,533,false],"large":["https:\/\/www.tun.com\/blog\/wp-content\/uploads\/2017\/03\/vitamins.jpeg",830,533,false],"1536x1536":["https:\/\/www.tun.com\/blog\/wp-content\/uploads\/2017\/03\/vitamins.jpeg",830,533,false],"2048x2048":["https:\/\/www.tun.com\/blog\/wp-content\/uploads\/2017\/03\/vitamins.jpeg",830,533,false]},"uagb_author_info":{"display_name":"Christina Galanos","author_link":"https:\/\/www.tun.com\/blog\/author\/christina-galanos\/"},"uagb_comment_info":0,"uagb_excerpt":"College students who take multivitamins may make up some of the nutrients missed in their daily diet. However, research has proven that our bodies can best absorb and use vitamins from food. So, if you want to stay your healthiest in college, make sure you \u201ceat\u201d your vitamins and minerals! Here is a list of…","featured_media_src_url":"https:\/\/www.tun.com\/blog\/wp-content\/uploads\/2017\/03\/vitamins.jpeg","_links":{"self":[{"href":"https:\/\/www.tun.com\/blog\/wp-json\/wp\/v2\/posts\/17440","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.tun.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tun.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tun.com\/blog\/wp-json\/wp\/v2\/users\/38"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tun.com\/blog\/wp-json\/wp\/v2\/comments?post=17440"}],"version-history":[{"count":0,"href":"https:\/\/www.tun.com\/blog\/wp-json\/wp\/v2\/posts\/17440\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tun.com\/blog\/wp-json\/wp\/v2\/media\/17444"}],"wp:attachment":[{"href":"https:\/\/www.tun.com\/blog\/wp-json\/wp\/v2\/media?parent=17440"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tun.com\/blog\/wp-json\/wp\/v2\/categories?post=17440"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tun.com\/blog\/wp-json\/wp\/v2\/tags?post=17440"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}