Vitamins and minerals

For the next few months, we will discuss one vitamin and one mineral in each blog entry. This will continue until we have covered all the vitamins and minerals. This entry is for vitamin A and iron.

Vitamin A

Vitamin A is a fat-soluble vitamin that helps promote healthy vision, growth of cells in the body, and protects from infections.

Carotenoids (such as beta-carotene) will form vitamin A in the body so they are grouped similarly to vitamin A. Carotenoids work as antioxidants, which help prevent damage to cells in the body. Antioxidants help improve immunity and lower risk for certain diseases, infections, and cancer.

Vitamin A comes from animal sources such as liver, fish oil, eggs, and milk. Other foods may be have vitamin A added to them.

Carotenoids, which form vitamin A, come from plant foods that are red, yellow, orange, and dark leafy greens. We've always associated carrots with our eyes, which is true because the orange color of carrots is beta-carotene and helps us with healthy vision.

Vitamin A is listed on the food label and the %Daily Value is based on 5,000 IU daily. Men need about 3,000 IU daily and women need about 2,333 IU daily. IU means International Unit and that is one way that some vitamins are measured.

Vitamin A supplements do not usually need to be taken. Vitamin A can be stored in the body and excessive amounts can be toxic. Vitamin A needs can be met easily by foods that we eat.

To see what foods contain vitamin A and how much they contain, click on this link. Scroll about halfway down the page and make sure you look in the category for vitamin A, IU because vitamin A is measured in a few different ways.


Iron

Iron is a mineral that is part of hemoglobin, which carries oxygen in your blood to the parts of your body where it needs to go. Iron also helps in brain development and supports a healthy immune system.

Iron comes from both plant and animal foods. Heme iron (from animal sources) is better absorbed by the body than from non-heme (plant) sources. If you combine your non-heme sources of iron with vitamin C or with heme iron sources, it helps with absorption. Certain foods and drinks, such as spinach, chocolate, tea, and coffee inhibit iron absorption as well, so add vitamin C foods and heme sources of iron to overcome those "inhibitors."

Adults males and all adults over the age of 51 need 8 mg daily, whereas adult women between the ages of 19 and 50 need 18 mg daily.

To see what foods contain iron, click here.

Your body adapts to iron needs, absorbing more when stores and low and absorbing less when stores are higher. Iron needs are highest during rapid growth.

(Information source: ADA Complete Food and Nutrition Guide, 3rd edition. Weblinks are from the Linus Pauling Institute, Oregon State University)

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Some ways to encourage spiritual wellness

1. Explore your spiritual core - ask yourself "Why am I here," "What is my purpose", etc.

2. Meditate and spend time alone to focus on the present to help achieve inner peace.

3. Search, be curious, and ask questions. Check out all the options before you shut something out.

4. Be receptive to pain, allow yourself to fully feel the pain and then reflect on what it's teaching you.

5. Take action and "do" rather than just reading or learning.

6. Ask yourself what the consequences of a choice will be and what the choice will bring. If it brings happiness or fulfillment, go for it. If there is discomfort, pause and re-evaluate.

7. See life as it should be. Take responsibility and learn from your experiences.

8. Allow yourself and others to be who they are. Give others freedom. Solutions can come out of problems.

9. Play and enjoy music, dance, and art as part of spirituality.

10. Look for deeper meanings and themes in life events.

11. Take breathing breaks. Stop, close your eyes, then do at least 7 deep, slow breaths.

How to improve your spiritual wellness

Spiritual wellness is:

A personal matter
Values and beliefs that provide a purpose
Sense of harmony
Balancing inner needs with the world
Having a value system

Signs of good spiritual wellness:

Clear sense of right and wrong and act appropriately
Comfortable with involvement/non-involvement with religious community
Comfortable talking about spirituality
Can explain why you believe what you believe
Dreams/goals for life
Take time for spiritual growth/exploration
Developed a philosophy of life
Caring about fellow men and women
Take time to think about the meaning of events in your life


Improving spiritual wellness:

Volunteer
Pray
Meditate
Show compassion
Respect differences
Religious community
Be thankful

Resources:

Meditation and deep breathing exercises at:
http://www.umsystem.edu/ums/curators/wellness/video.shtml
Mindfulness practice center – MU
http://www.umsystem.edu/ums/curators/wellness/mindfulness/index.htm

Reflection on occupational wellness

Here are some things to reflect on regarding occupational wellness:

Are you personally satisfied in your career?

Do you have a positive attitude at work?

How can you improve?

What is your ideal career?

Is this similar to your current career?

How can you align the two?

If not, should you be making progress toward your ideal career?

How to improve occupational wellness

Here is a review in case you missed the Adobe Connect session on improving occupational wellness.

Occupational wellness is:
An ideal environment that accommodates each person’s strengths/weaknesses in a healthy way
Knowing that each person’s work is important
Can be a major stress for many
Your outlook on work and career
Improving at work through skill development
Positive attitude toward work and co-workers
Professional satisfaction through lifelong learning
Choosing a rewarding career that is consistent with your values and interests


Tips for improving:
Find a job you enjoy doing and work at it!
If you are stressed at your current job, take time for yourself.
Build your skills for excelling in the workplace.
Find a balance between work and recreation
Talk to co-workers about problems before a dispute.
Manage your time wisely
Prioritize
Seek a mentor
Expand knowledge about your job
Take care of yourself physically
Positive relationships with co-workers
Take a risk
Volunteer

MU Extension values occupational wellness in the following ways:
We know that our jobs are meaningful
Each person’s work is important
Educational opportunities
In-services, skill development, learning opportunities
Great benefits/vacation/insurance/retirement
Our jobs allow for creativity/innovation
We are encouraged to balance work and life


Occupational wellness is contributing your gifts, skills, and talents to work that is personally meaningful and rewarding.

Spring wellness

Don't forget to attend the upcoming Adobe Connect sessions if you are interested!

By completing the occupational and spiritual wellness activity, you can learn some things you may need to work on to improve your well-being.

Check back on the blog at the end of this week for a review of our Adobe Connect sessions on how to improve your occupational wellness.