ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Multivitamins: Essential Elements

Becky Luigart-Stayner
These nutrients are among those considered necessary for optimal health.

Check your multivitamin for adequate amounts of these four nutrients, or obtain them with appropriate food choices.

Why you need it: Required to maintain bone density and prevent osteoporosis; also necessary for muscle contractions and optimal nervous system function 100 percent of the Daily Value: 1,000 mg. The body can't absorb this much calcium at once, so most multis will only provide some of the DV. Look to foods (like those listed below) to fill in the gaps.
Food sources: Milk, yogurt, and cheese

Why you need it: Necessary for more than 300 chemical reactions in the body, including maintaining heart rhythm 100 percent of the Daily Value: 400 mg
Food sources: Almonds, pumpkin seeds, peanuts, avocados, and chocolate

Folate/Folic acid (Folate is in natural form; folic acid is the synthetic form. Either is acceptable.)
Why you need it: Prevents birth defects that occur early in pregnancy, before most women know they are pregnant 100 percent of the Daily Value: 400 micrograms
Food sources: Spinach, asparagus, broccoli, and orange juice

Why you need it: Essential for healing, immune function, and to maintain senses of taste and smell 100 percent of the Daily Value: 15 mg
Food sources: Oysters, red meat, yogurt, and cashews