Reproduction: Zinc has been shown to aid in the creation and maintenance of reproductive cells, especially sperm. What it does is strengthen the structure of the cells to protect the DNA they contain. In males, it keeps sperm in top form by optimizing their energy use. This allows the sperm to preserve the energy to penetrate and fertilize the egg.

Sensory health: The cells that control our sense of smell and taste need a regular dose of zinc. More specifically, the proteins we use to generate these cells require a certain level of zinc to function. Over the years, research has shown that consuming more zinc can make a person more sensitive to smells and tastes, which are closely connected. Likewise, a person with a zinc deficiency often has trouble distinguishing tastes, which can affect appetite.

Preventing infection: One of zinc’s most important functions is to help white blood cells function at their best. This allows them, among other things, to heal skin wounds, sores, burns, and surgical cuts. It also speeds up physical healing by aiding in the production of collagen, the tissue that holds the skin together. This is why many topical treatments contain zinc, and why doctors often recommend them for people who are prone to scarring and blemishes.

Memory and cognition: Zinc has been shown to work with vitamin B6 to improve brain function. The brain itself naturally contains zinc, where it is concentrated in the hippocampus. This is the part that controls a person’s thoughts and memories. Supplementing this from dietary sources can improve memory, especially in injury patients who need to use their natural supply for healing.

Zinc is found in many common foods, so it’s not hard to get your daily dose. Calf liver and lamb are among the best sources; you can also get it from scallops, shrimp, mushrooms, spinach, asparagus, and turkey. Supplements can be an option if you have limited access to zinc-rich foods, but it’s always best to consult your doctor to see what best fits your needs.

The quick and dirty trick is to keep it simple. The more elaborate the ingredients are, the less likely the product is to be effective. That’s because a good multivitamin contains only the things you need, the ones that tend to be lacking in common food sources. For most people, these are Vitamin B1, B2, B3, B6 and B12, Vitamins C, D, and E, and folic acid. If you’re looking for a general multivitamin, look for one that provides 100% of the recommended daily value of these nutrients.

Other vitamins and minerals may be added, but they’re not essentials; that is, either you get enough of them a typical diet or your body can make enough on its own. One example is Vitamin A: since you get a good dose from fruits and vegetables, taking supplements in addition can result in an overdose. If you do need supplements but are eating enough on the side, make sure there’s no more than 15,000 IUs of beta-carotene, the kind you get from food, and at least 4,000 IUs from retinol (non-dietary Vitamin A).

Extras aren’t uncommon in multivitamins, but it’s your job to read the labels and consult your doctor to make sure you’re getting the right amount of everything. Some things to look for include copper, selenium, and zinc, which appear only in small amounts in food. Calcium is also occasionally added to the mix, but you usually can’t fit the daily dose of 1 to 2 grams into a single pill with all the other vitamins. That’s why people with calcium deficiencies are given separate supplements instead.

And then there are extras you probably can’t do without, usually because you don’t need more than what you already get from food. Some of the most common “unwanted” extras are iodine, biotin, potassium, and pantothenic acid. Phosphorus is also fairly unnecessary, especially since it’s been shown to interfere with calcium absorption.

All that being said, multivitamins are just what the labels say they are–dietary supplements. Ideally, you should be getting your nutrients from food sources, or at least most of them. If you think you need some help getting your daily dose, talk to your doctor for an idea of what kind to get.

The good news is that stress is more easily solved than we think, sometimes even literally as easy as peanuts. Here are some simple but surprisingly potent foods that can help put an end to the stress cycle.

Nuts: Peanuts, walnuts, cashews–these are all great for lowering stress levels, and not just because chomping on them is rhythmically relaxing. Many nuts are high in zinc, magnesium, and B-vitamins, all of which help regulate mood and stimulate the production of serotonin (a brain chemical known to relieve stress). They’re also said to improve memory and concentration, although this has yet to be proven. Almonds are especially effective–pop a few just before a meeting and you’ll be good to go.

Fish: Most seafood is high in B-vitamins, but fish is the most reliable source. It’s particularly high in B6 and B12, the most important factors in serotonin production. As a welcome perk, some fish are also rich in omega-3 fatty acids, which lower cholesterol and prevent heart disease. Get your daily dose by packing a tuna sandwich for lunch or whipping up some grilled salmon for dinner, with some fresh vegetables on the side to balance things out.

Whole grains: If you’ve cut down on carbs for weight loss, you might be paying for it in other ways. Low-carb diets are shown to contribute to depression, as carbohydrates are one of the most effective serotonin boosters. Choose whole-grain over white varieties; they’re more filling and have undergone less processing, which means they’ve kept most of their nutritional value. Make sure to watch your portions as too much carbs in a short period can make you drowsy for the rest of the day.

Dark green vegetables: You might have heard about dark greens in talks about vegetarian health–they’re an important source of nutrition for those who have given up read meat. Vegetarian or not, you can benefit from the occasional side of broccoli or kale: they’re high in folic acid, which has been proven effective against depression, panic, anxiety, and other things that can arise from stress.

French press vs. filter

Filter coffee machines may be more effective at reducing fat content in coffee than a traditional cafetière. The difference is in the mechanism: with a traditional plunger, all the fat makes it to your cup, while the paper filter catches a lot of it. Studies have shown that drinking unfiltered coffee regularly increases homocysteine, a chemical that increases heart attack risk. However, filter coffee has much higher levels of caffeine, so it may not be a good idea if you have palpitations or other heart conditions.

Instant coffee

Unusually for something instant, this actually matches or even outperforms brewed coffee in terms of health. Instant coffee comes from brewed coffee beans that have been freeze-dried to remove the water. This process also removes the fatty chemicals found in most beans, so it’s virtually fat-free. The caffeine content is also much lower. The only thing you have to watch out for is the sodium, which tends to go up when preservatives are added. Check the labels to make sure you’re getting an unprocessed mix.

Espresso

Espresso is made by shooting pressurized hot water through the coffee beans. Like the filter process, it weeds out the fatty substances, leaving you with a fairly light but caffeine-rich mix. The nutritional value depends a lot on what you do with it–whether you get a single shot or mix it with water, milk, whipped cream, chocolate, or a variety of sweet syrups. Two to three cups of plain coffee probably won’t hurt, but most people have more than that.

Boiled and percolated

These types are less common, and for good reason: they’re among the least healthy coffee types out there. In both processes, most of the fat content makes it from the beans to the water because there is little to no filtering involved. It’s high in caffeine, though, so if you need an energy boost, this is a good way to get it, as long as you only have it on occasion.

What’s in a steak?

All meats, whether red or white, contain a number of important nutrients. These include Vitamin B, protein, and iron. In fact, the Canadian Cancer Society recommends about three servings of red meat per week to get the recommended dose of these nutrients. The catch is that red meat contains a high amount of less desirable stuff, such as saturated fat. The problem isn’t so much the meat itself but how it’s made; many commercial meats come from grain-fed animals, which have higher amounts of body fat because of their diets. That extra fat, of course, makes it to the groceries and onto our plates.

When is it too much?

There’s no consensus on how much red meat is too much, mostly because people have different dietary needs. Some of us need more protein and others could do with a little less fat. The recommended serving mentioned above is just a guideline; if you’re in good health and have no special dietary needs, it’s a good figure to stick to. The problem is that serving sizes seldom conform to these figures. The ideal 2.5-oz serving of steak is the size of a deck of cards, which is less than half the slab of beef you get at a restaurant. So the trick is not to count how many times you eat red meat, but how much you have in a sitting.

Does it make the cut?

Another thing to look out for is the cut of meat. Some cuts naturally have more fat than others, but the difference is not always visible. The leanest cuts are usually the inside round roast, strip loin, and sirloin steak. Tenderloin is also good as long as the visible fat is trimmed off. These cuts can be more expensive, but remember, ideal serving sizes are smaller, so if you stick to those, you can stretch $20 of meat over several healthy meals.

One last trick is to serve your red meat with vegetables. This doesn’t just balance out your meal, but also fills you up faster. Once you’re used to better cuts and smaller helpings, you’ll find that it’s easier to satisfy those meat cravings, not to mention it’s more guilt-free.

Forget the switch

The words “I’m on a diet” imply that you’re consciously choosing healthy foods for the moment­–and that once you’re off the diet you’ll fall back into your pizza and hamburger regimen. That’s how most people are with their weight loss plans, which explains why so many of them gain the weight back (and then some) as soon as they stop dieting. Instead of going on diets, opt for a lifestyle change, where there’s no on-off switch for making responsible choices.

Don’t do it for the numbers

If you live on salads for a couple of weeks, you’d finally drop those last three inches. Sure, but what happens when you finally step into those skinny jeans? Weight loss isn’t so much about the numbers as it is about your overall health. Don’t measure your success by how many pounds or inches you lose–go by how good you feel about yourself. If you eat well in order to feel lighter, more energized, and generally be in better health, you’ll reach your goal much sooner–and probably stay there longer.

Turn off the TV…

…and the radio, the internet, and anywhere else you see models with 21-inch waists. Thousands of diets have been started on the notion that a stick-thin figure is the only way to be beautiful or healthy. Some flab on your arms, a layer of fat on your belly–these are all normal and shouldn’t be taken to mean you eat like a pig. Again, go by how you feel; as long as you’re feeling fine and don’t order too many Big Macs, there’s probably nothing wrong.

Have a sundae

Not every day, but not never either. A healthy diet doesn’t mean giving up the good stuff for life. In fact, knowing you can have the occasional (well-earned) treat can help you stay on track. So once in a while, remember that you can say yes to a few beers or a bag of chips on movie night.

As their name suggests, antioxidants prevent oxidation, a natural result of our cells using oxygen. When this happens, the cells create a by-product called free radicals, which causes cell damage and leads to such problems as heart disease, diabetes, and cancer. Antioxidants fight these free radicals and help nurse the cells back to health, as well as strengthen your body’s defenses against disease.

The most common antioxidants include Vitamin A and a similar class of nutrients called carotenoids, Vitamin C, Vitamin E, and selenium. Most fruits and vegetables contain these to some extent, but the most abundant sources are carrots, broccoli, kale, tomatoes, peaches, citrus fruits, and leafy vegetables. Color is often a good indicator of nutritional content; if possible, try to get a lot of light and dark greens, yellow, orange, and bright red.

Red meat is an exception to this rule. Although it does contain selenium, another antioxidant, it’s high in many other chemicals that contribute to free radical production. Other animal products, such as chicken, poultry, and seafood, are a much safer source of antioxidants. You don’t have to cut it out altogether, but you do need to watch your portions and try to have it no more than twice a week.

Tea is probably the most popular source of antioxidants. Green tea is particularly good for this purpose; because the leaves aren’t left to dry up, as in black tea or oolong tea, they retain most of their nutritional content. Studies show that drinking three cups of green tea a day can lower your risk of disease by about a third. To make the most of each cup, get high-quality leaves and let it steep for at least three minutes.

Antioxidant supplements are another alternative, but they’re only recommended for people who cannot consume food sources because of allergies or some other condition. It’s still best to get your dose from natural sources, especially since they contain other important nutrients as well. If possible, make sure to have them with as few add-ons as possible, and eat them raw whenever you can so you don’t lose any of the content in the process.

Vitamin E is an antioxidant, which means it helps undo the wear and tear of natural body processes and exposure to the elements. It protects against certain types of cancer and reduces the risk of heart disease, mostly by helping eliminate the free radicals that cells produce when they oxidize. Studies have shown positive effects against atherosclerosis, a buildup of plaque in the arteries, in people who were given regular Vitamin E supplements.

One of its more popular effects is preventing eye damage linked to age and environmental factors. In a separate study, people who had regular doses of Vitamin E were shown to have much lower risk of developing macular degeneration, a condition common in older adults. People over 40 who have a high risk of eye disease are often advised to take Vitamin E supplements.

Besides a higher risk of disease, a lack of Vitamin E can cause muscle weakness and damage, which in turn can lead to poor walking posture. Severe deficiency can interfere with liver and kidney function, and increase the likelihood of premature delivery and miscarriage in pregnant women. Low Vitamin E has also been linked to worsening of Alzheimer’s symptoms, cataracts, high blood pressure, and blood sugar problems.

Doctors initially thought there was no such thing as a Vitamin E overdose, but it’s been shown that it simply has a much higher threshold. Taking too much can cause diarrhea, nausea, vomiting, and heart palpitations. Although you don’t need a prescription for most Vitamin E supplements, make sure to bring it up with your doctor beforehand to make sure it won’t interfere with other medications or regimes you’re on. This is especially the case for people taking anti-psychotic drugs and blood thinners. Better yet, try to get it from food sources–some of the most common are wheat germ, sunflower seeds, nuts, mangoes, and kiwi fruit.

Spicy food: If you’ve ever had to grab a box of tissues after an ethnic meal, you’ll know how effective spices are at clearing the airways. Many spices also contain a variety of nutrients that help boost your immune system. These include onion, garlic, ginger, horseradish, and chilies. If you like spicy sauces, make sure to choose all-natural varieties–many companies now make preservative-free sauces that go with pretty much anything.

Chicken soup: There’s a reason there’s a whole series of feel-good books named after it. Chicken soup owes its healing power to its warmth, which helps to clear up clogged airways, and its mix of protein and vitamins, which helps you regain your energy. One caveat, though: store-bought soups don’t have the same nutritional value and tend to be high in sodium, which can do you more harm than good. Make your own at home and throw in your favourite vegetables and spices (see above) to maximize the benefits.

Fluids

Keeping hydrated is essential to cleaning up your system. Some drinks, however, bring in more bad stuff than they’re flushing out. Soda, coffee, and sweetened drinks are some of the worst. Instead, drink water or herbal tea whenever you need refreshments. Use honey instead of sugar if you like it sweet. Or for something simpler, take some hot water and add a slice of lime or lemon to change up the taste a bit. To satisfy your sweet tooth, opt for pure fruit juices (make your own if possible) instead of the kind made from concentrate.

Fruits and vegetables

On a regular day, a person needs about five servings of fruits and vegetables per day. During flu season, you’ll need a bit more than that, especially if your current diet has left your immune system weak. Citrus fruits are the obvious first choice, but they’re not the only ones. Guava, grapes, strawberries, and even potatoes and peppers pack a good dose of vitamin C. Sneak them into your meals whenever you can, and you’ll be surprised at how it all adds up.

For tea purists, tea should only be produced from a plant called Camellia sinensis, which is grown in China and India. In this sense, only green, white, black, and pu-erh (a post-fermented variety originating in southwest China) fit the definition. Again, any tea is good for you, but there’s good reason to stick to these type: Camellia sinensis is rich in flavonoids, a strong antioxidant that helps prevent cancer and cardiovascular disease. They also have more caffeine (although coffee has more) and theanine, which contribute to sharper focus and alertness.

In green tea, the leaves are steamed instead of dried, so little chemical change happens. This is why green tea has the highest antioxidant content and has been shown to inhibit several types of cancer, as well as a host of mental and cognitive disorders.

In black tea, leaves are allowed to oxidize completely. Black tea has fewer flavonoids, but a lot more caffeine. Most flavoured teas, including the Indian variety chai, are made from black tea because it has a sweeter, fruitier flavour. Its most well-known benefit is protecting the lungs from secondary smoke, which is known to be even more destructive than smoking itself.  Pu-erh tea is considered a variety of black tea where the leaves are aged and fermented. It has been linked to weight loss and cholesterol reduction, although definitive studies have yet to be made.

Oolong is a green-black tea hybrid in which the Camellia sinensis leaves are allowed to partially oxidize. It’s best known for its weight-loss benefits; combined with regular exercise and proper diet, it boosts metabolism and increases energy levels.

White tea is made from almost completely untouched leaves, neither cured, dried, nor fermented. Not as many studies have been done on it, but data shows that its anti-cancer properties may be even stronger than that of green tea.

The bottom line: what we know about tea is constantly evolving, but what we do know is that it’s good for you. No matter what kind you pick, a cup a day can’t hurt.