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assists in the processing of proteins and is found in legumes, nuts and grains.

Phosphorus helps in bone formation, creates energy in the body and assists red blood cells in delivering oxygen. It is found in chicken, beef, salmon and halibut.

Potassium maintains the balance of water between the blood and body tissues. It also helps in the function of muscles and the nervous system. Broccoli, prune juice, bananas and tomatoes are just some of the sources of potassium.

Selenium regulates cellular damage and thyroid hormones. This mineral can be found in salmon, crab, shrimp and organ meats.

Zinc is important in the maintenance of the immune, nervous and reproductive systems. It can be found in red meat, dairy products and fortified cereals.

Now that you are familiar with the essential vitamins and minerals you need, it's important to discuss with your physician the type of multivitamins that is best suited for you. Here are just a few tips when shopping for multivitamins:

Read the supplement label this will tell you what nutrients are in each serving and check for the U.S. Pharmacopeia (USP) label to ensure its meets the standards for purity and strength.

Expiration dates - remember to throw away expired vitamins and minerals because they lose potency over time and if you are buying a bottle without an expiration date - leave it on the store shelf!

Buyer Beware "natural" or herbal vitamins are not regulated so take precaution, these pills may interact negatively with your other medications.

Vitamins are a great supplement for your dietary needs. Remember, eating a balanced diet outweighs relying on vitamins to give your body the necessary nutrients. A healthy diet provides the body with the benefits of various nutrients, fiber and substances that can maintain normal processes and protect it from disease.

Learn more about this author, JL Francis.
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