How, why, and where to get your daily vitamins and minerals

FOR THE NEXT FEW POSTS, I WILL UPLOAD INFORMATION ON THE DIFFERENT VITAMINS AND MINERALS LISTED BELOW. WHICH FOODS HAVE THE MOST AND HOW MUCH YOU NEED.

TODAY: SELENIUM, VITAMIN A, VITAMIN B6, VITAMIN B12

Benefits of Selenium
Selenium is a trace mineral, which means your body needs it, but only in very small amounts. Selenium helps keep your immune system strong and may reduce the risk of some cancers.

Recommended Amount: How Much You Need
Government guidelines recommend 55 micrograms (mcg) of selenium per day, but for optimal health and disease prevention, Doctors recommend that you up that to 200 mcg per day. And we believe it's best to get this mineral from food, not supplements. Too much selenium can be toxic, so don't overdo it -- keep your daily intake below 400 mcg.

Good Sources of Selenium

Brazil nuts (1/2 ounce; 3–4 nuts)	270 mcg
Tuna, canned (3 ounces)	65 mcg
Couscous, cooked (1 cup)	43 mcg
Halibut, cooked (3 ounces)	40 mcg
Pasta, cooked (1 cup)	37 mcg
Pork (3 ounces)	30–40 mcg
Salmon, cooked (3 ounces)	32 mcg
Turkey or chicken, light meat (3 ounces)	24–27 mcg
Bagel (1 medium)	27 mcg
Ground beef, cooked (3 ounces)	18–24 mcg

Benefits of Vitamin A
Vitamin A helps maintain healthy eyes, skin, teeth, and bones. It's also essential for cell division -- which means renewal -- and it plays a key role in keeping your immune system strong.

Recommended Amount: How Much You Need
Your body doesn't need much vitamin A, and too much (in supplement form) can harm your health, so it's best to get your A the natural way: from plenty of fruit and vegetables.
If you take a daily multivitamin, make sure it contains no more than 2,500–3,000 international units (IU) of vitamin A and that it's in the form of beta carotene (from plants). Your body regulates its supply of plant-based A -- also known as provitamin A -- by absorbing it slowly and flushing out any excess before it becomes harmful. But other types of A -- from animal sources, such as liver and giblets, as well as some supplements -- can build up in your system and become toxic. You need to limit these types, called preformed or retinol A.

Bottom line: If you stick to fruit and vegetable sources and an appropriate multivitamin, you should be A-OK.

Good Sources of Vitamin A
Eggs, milk, and fortified cereals are good sources of preformed vitamin A. For plant-based provitamin A, the following foods are your best bets. If you're not taking a multivitamin with A, try to include at least one serving of these foods in your daily mix:

Carrots
Sweet potatoes
Pumpkin and squash
Red bell pepper
Spinach
Cantaloupe
Mango
Broccoli

Benefits of Vitamin B6
In addition to reducing levels of homocysteine -- an amino acid that may raise your risk of heart disease -- vitamin B6 helps break down fats, carbohydrates, and proteins so they can be absorbed more easily. It is also essential for red-blood-cell formation, antibody production, and normal brain function.

Recommended Amount: How Much You Need
Government guidelines recommend 1.3–1.7 milligrams (mg) of B6 per day to prevent deficiency, but for optimal health and disease prevention, Doctors recommend that you get at least 3.7 mg of vitamin B6 per day.

Good Sources of Vitamin B6

Cereal Total Raisin Bran (1 cup) Kellogg's Special K (1 cup)	2.0 mg 1.9 mg
Tuna, fresh, cooked (3 ounces)	0.9 mg
Potato, baked, with skin (1 medium)	0.6 mg
Chickpeas, canned (1/2 cup)	0.5 mg
Chicken breast, roasted, no skin (3 ounces)	0.5 mg
Banana (1 medium)	0.4 mg
Broccoli, boiled (1 cup)	0.3 mg
Sunflower seeds (1/4 cup)	0.2 mg
Tomato sauce, canned (1/2 cup)	0.1 mg
Carrots, raw (1 cup)	0.1 mg

Benefits of Vitamin B12
Vitamin B12 helps your body produce red blood cells and DNA and reduces levels of homocysteine -- an amino acid that may raise your risk of heart disease.

Recommended Amount: How Much You Need
The government guidelines recommend a daily intake of 2.4 micrograms (mcg) of B12 to prevent deficiency, but for optimal health and disease prevention, Doctors recommend a daily dose of 25 mcg. To get this much -- particularly if you're a strict vegetarian -- you'll probably need to rely on supplements or fortified foods. In fact, B12 may be easier to absorb in supplement form.

If you're over 50 years of age, have acid reflux, or have been told by your doctor that your body has trouble absorbing B12, aim for 400–800 mcg per day to give your body a better chance of absorbing what it needs. Don't worry about overdoing it -- there's no upper limit on B12, which means there's no evidence that high levels (up to 1,000 mcg) are harmful.

Good Sources of Vitamin B12

Clams, canned (3 ounces)	84 mcg
Liver, calf's, pan fried (3 ounces)	70 mcg
Oysters, raw (6 medium)	16 mcg
Salmon, canned (3 ounces)	4 mcg
Tuna, light, canned in water (3 ounces)	2.5 mcg
Nutritional yeast (2 teaspoons)	2.5 mcg
Ground beef, 85% lean (3 ounces)	2 mcg
Lamb, loin chop (3 ounces)	2 mcg
Yogurt, plain, low fat (8 ounces)	1.3 mcg
Cottage cheese, 2% milk fat (1/2 cup)	0.8 mcg

WHAT’S FOR DINNER?!

Chicken Breasts with Roasted Lemons

Tangy roasted lemons harmonize beautifully with chicken. They are also delicious chopped and sprinkled over fish.

Prep Time: 5 min

Prep Time: 35 min

SERVES 4

INGREDIENTS

3 medium lemons, thinly sliced and seeded
1 teaspoon(s) extra-virgin olive oil
1/8 teaspoon(s) salt
4 boneless, skinless chicken breasts halves (about 1 pound total), trimmed
1/8 teaspoon(s) salt
Freshly ground pepper, to taste
1/4 cup(s) all-purpose flour
2 teaspoon(s) extra-virgin olive oil
1 1/4 cup(s) reduced-sodium chicken broth
2 tablespoon(s) drained capers, rinsed
2 teaspoon(s) butter
3 tablespoon(s) chopped fresh parsley, divided

To prepare roasted lemons: Preheat oven to 325°F. Line a baking sheet with parchment paper. Arrange lemon slices in a single layer on it. Brush the lemon slices with 1 tablespoon oil and sprinkle with 1/8 teaspoon salt. Roast the lemons until slightly dry and beginning to brown around the edges, 25 to 30 minutes.
Meanwhile, prepare chicken: Cover chicken with plastic wrap and pound with a rolling pin or heavy skillet until flattened to about 1/2 inch thick. Sprinkle the chicken with 1/8 teaspoon salt and pepper. Place flour in a shallow dish and dredge the chicken to coat both sides; shake off excess (discard remaining flour).
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 2 to 3 minutes per side. Add broth and bring to a boil, scraping up any browned bits. Stir in capers. Boil until the liquid is reduced to syrup consistency, 5 to 8 minutes, turning the chicken halfway. Add the roasted lemons, butter, 2 tablespoons parsley and more pepper, if desired; simmer until the butter melts and the chicken is cooked through, about 2 minutes. Transfer to a platter. Sprinkle with the remaining 1 tablespoon parsley and serve.