It was all so simple. One Flintstone multi-vitamin with breakfast was enough to protect our immune systems and keep them strong. Determining what vitamins are necessary as adults can be tricky. But you should know most of the nutrients you need to stay healthy can be found in foods you eat daily. Here is a break-down of the vitamins you need daily and how to get them.

Beta-carotene.  Found in carrots, sweet potatoes and green peppers, to name a few, converts in the body to Vitamin A. Beta-carotene is important for maintaining healthy vision, a functioning immune system and good skin.

Calcium.  Mostly found in dairy, calcium helps our bodies maintain healthy bones and prevents osteoporosis. Supplements are recommended for individuals that are lactose intolerant. Women over 70 and individuals prone to kidney stones should NOT take a calcium supplement.

Folic Acid.  Found in fortified breakfast cereals, dark green vegetables, citrus fruit juice, bread and pasta; folic acid converts in the body to Vitamin B and helps prevents spina bifida in babies. Pregnant or lactating women should consume at least 600 micrograms of folic acid per day.

Iron.  Imperative to the proper function of red blood cells, foods highest in iron are not the tastiest (liver and other organ meats). Supplements may be necessary if you are not getting enough iron from your diet (lean meats, seafood, nuts and green leafy veggies), and are usually prescribed by your Primary Care Physician (PCP).

Potassium.  Known for lowering blood pressure, potassium is found in bananas, raisins, leafy greens, oranges and milk. Potassium supplements are recommended if you’re at risk for hypertension and heart disease.

Selenim.  The body needs only a small amount of this antioxidant. It is found in meats, seafood, eggs and bread.

Vitamin C.  Famously known as the cure all for the common cold, Vitamin C is found citrus fruits, berries, broccoli and green peppers.  Smokers and individuals exposed to second-hand smoke on a daily basis should consider taking Vitamin C supplements.

Vitamin D.  Be sure to get plenty of sun for your daily dose Vitamin D. Vitamin D deficiency is not uncommon and can lead to osteoporosis. Although some foods are fortified with it, Vitamin D supplements are a good idea if you’re over 50 years old.

Vitamin E.  Vitamin E is found in most foods, including safflower oil, peanuts, eggs, fruits and green, leafy veggies. With all these options, Vitamin E supplements are not necessary.

Research suggests vitamins and minerals may help prevent many health problems; however this research is based upon a diet rich in fruits, vegetables and fortified foods. Bottom line, maintaining a healthy, balanced diet will reduce your need for multi-vitamins and/or vitamin supplements.