Vitamins and Supplements: Test Your Medical IQ

There are plenty of rich sources of vitamin C, so you can reach your needs without a supplement by balancing your diet. Foods that are high in vitamin C are red peppers (higher than oranges), guava, oranges, kiwi, Brussels sprouts, and broccoli.

The B vitamins (vitamin B complex) are:
- B-1 (thiamine)
- B-2 (riboflavin)
- B-3 (niacin)
- B-5 (pantothenic acid)
- B-6
- B-7 (biotin)
- B-12
- Folic acid

The B vitamins, such as thiamine, riboflavin, B6, B12, and folic acid (folate) help the body with the health of red blood cells nerves, the heart, and the brain. Anemia, memory loss, fatigue, weakness, and digestive problems are signs of low B vitamins. These vitamins can be found in fish, meats, poultry, eggs, and dairy products.

Zinc is a metal and is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses and helps the body make proteins and the genetic material DNA. Zinc also helps wounds heal and is important for proper senses of taste and smell.

Food fact: Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet.

Lycopene is a naturally occurring chemical that gives fruits and vegetables a red color. It is present in particularly high amounts in tomatoes and tomato products.

Calcium is a mineral that is an essential part of bones and teeth. The heart, nerves, and blood-clotting systems also need calcium to work.

Food fact: Milk, yogurt, and cheese are the main food sources of calcium for the majority of people in the United States.

Delicious and rich in antioxidants, blueberries rank number one in antioxidant activity when compared with 40 other fresh fruits and vegetables. Anthocyanin, the antioxidant that is thought to be responsible for this major health benefit, can also be found in blackberries, black raspberries, black currants, and red grapes.

The human body needs 13 essential vitamins. They are vitamins A, C, D, E, K, and the B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), vitamin B6, vitamin B7 (biotin), vitamin B9 (folate) and vitamin B12. You can usually get all your vitamins from the foods you eat.

Calcium is the most abundant mineral in the body.

Garlic is the edible bulb from a plant in the lily family. It has been used as both a medicine and a spice for thousands of years. Garlic's most common uses as a dietary supplement are for high cholesterol, heart disease, and high blood pressure. Garlic is also used to prevent certain types of cancer, including stomach and colon cancers.

Vitamin A is required for the proper development and functioning of our eyes, skin, and immune system. Additionally, vitamin A deficiency causes night blindness and is the single most important cause of childhood blindness in developing countries. Vitamin A comes from animal sources such as eggs, meat, fortified milk, cheese, cream, liver, kidney, and cod and halibut fish oil, as well as bright yellow and orange fruits and vegetables.

Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.