Vitamin

B12. This vitamin is involved in making important chemical messengers

in the brain and nervous system. B12 also is involved in making DNA, the

genetic center of every cell in the body. It is especially important during

periods of growth, such as pregnancy. The only natural food sources are

animal products like meat, poultry, fish, milk, cheese and eggs.

Calcium.

Calcium is important for reducing the risk of osteoporosis and bone fractures.

Good sources include milk, yogurt, tofu, cheese, salmon (canned with edible

bones), turnip greens, cottage cheese, broccoli and fortified cereals

and juices.

Vitamin

D. Vitamin D is important for absorption of calcium. New research

is also documenting potentially important roles for vitamin D in the prevention

or progression of conditions such as osteoarthritis and rheumatoid arthritis,

cancer (including breast and colon cancer), multiple sclerosis, depression

and osteoporosis. In spite of vitamin D's availability from the effects

of sunlight on skin, it has recently been recognized that many people

do not obtain sufficient vitamin D. The best sources of vitamin D are

milk, fortified cereals, eggs and salmon.

Fiber.

Diets rich in fiber not only help to prevent constipation, but may also

help to prevent several types of cancers and heart disease. To increase

fiber choose a variety of fruits, veggies and whole grains apples or pears

(with skin), bananas, dried figs, orange juice, raisins, kidney beans,

lentils, brown rice, whole-wheat pasta and bread, bran cereals and nuts.

Multivitamin.

According to the Journal of the American Medical Association, most people

do not consume an optimal amount of all vitamins by diet alone. Therefore,

an inexpensive generic standard multivitamin with minerals is recommended.

Most general vitamin/mineral supplements contain very little calcium,

so if you are short on dietary calcium, you may need to use an additional

calcium supplement.

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