If you want to stay healthy, you should know the
importance of Vitamins and Minerals. Further, you should make sure you're getting the right
amount of vitamins and minerals in your diet. Eating healthy and nutritious
foods can be hard to do, especially when you're dealing with a lot of stress.
But don't worry - vitamins and minerals are really important for your health,
and they can help protect you from all kinds of diseases like cancer. Unfortunately,
your body can't make them on its own, so you'll need to get them from other
sources.
This
article review you should know the importance of vitamins and minerals, including the sources by which you can maintain your nutritious diet daily.
You should know the importance of vitamins and minerals
A. Types
of vitamins and their benefits:
A normal balance diet is
adequate to satisfy the essential vitamins to live a healthy and joyful life.
Classification
of vitamins:
1. Water soluble vitamins –
Vitamin B1 – Important for
nerve function, part of enzyme needed for energy metabolism. Sources of vitamin
are pork, whole grain bread and cereals, nuts & seeds.
Vitamin B2 – Essential for
normal vision and healthy skin, part of enzyme needed for energy metabolism. Sources
of vitamin are dairy products, green vegetables, whole grain bread and cereals.
Vitamin B3 – Required for
nervous system, digestive system and healthy skin, and part of enzyme needed for
energy metabolism. Sources of vitamin are fish, poultry, meat, green
vegetables, peanut butter, whole grain bread and cereals.
Vitamin B6 – Essential for produce
red blood cells, part of enzyme needed for energy metabolism. Sources of
vitamin are fish, poultry, meat, green vegetables, and fruits.
Vitamin B12 – Important for
nervous function, part of enzyme needed for making new cells. Sources of
vitamin are fish, poultry, meat, seafood, and dairy products.
Vitamin C – Key for good
immune system, part of enzyme needed for protein metabolism, antioxidant. Sources
of vitamin are vegetables and fruits like citrus, strawberries, pepper,
tomatoes, potatoes, lettuce, and mangoes.
2. Fat-soluble vitamins:
Vitamins A – Important for
good vision, healthy skin, bone, tooth, good immune system. Sources are
fortified milk, cheese cream, butter, eggs liver, leafy dark green vegetables, and
dark orange fruits.
Vitamin D – Antioxidant, protect
cell walls. Sources are leafy green vegetables, whole grain products, egg yolk,
liver, nuts and seeds.
Vitamin K – Important for
proper blood clotting. You can get vitamin K from green vegetables like
spinach, broccoli, Brussels sprouts, asparagus.
B. Types
of minerals and their benefits:
Minerals
are very important to you for your heart and brain function. And for the creation
of hormones and enzymes, healthy teeth and bones, immunity. In addition, they
help for development and fertility, building muscles, maintaining healthy blood.
Mostly minerals are found in the earth and foods.
Two type of minerals:
Macro minerals:
Human body required larger amount of minerals like calcium, potassium, sodium,
chloride, phosphorous and magnesium.
Trace
minerals: In addition, human body also required small amount of minerals. Such
aske iron, iodine, manganese, chromium, zinc, selenium, copper, and fluoride.
Minerals
are found in variety of foods like Dairy products like yogurt, cheese and milk,
along with tofu and black molasses. In addition, they also found in seafood’s
like oysters, spinach, cashews, beans and dark chocolate, Clams. Moreover, they
are also available in organ meats like liver. You can found in vegan foods as
well, like soybeans, cereal, pumpkin seeds, beans, and lentils.
Following are some minerals with their sources and benefits:
|
Sources |
Nutrients |
Benefits |
|
Cocoa |
magnesium and
copper |
energy production,
blood pressure regulation, nerve function, blood sugar control, proper growth
and development, carbohydrate metabolism, iron absorption, and red blood cell
formation. |
|
Avocados |
healthy fats, fiber, vitamins, and minerals magnesium,
potassium, manganese, copper |
Blood pressure regulation and heart health. Help in reduce
your risk of heart disease and stroke. |
|
Berries |
potassium, magnesium, and manganese |
Essential for a number of metabolic functions involved in
energy metabolism, immune and nervous system function, for the growth and
maintenance of healthy bone and connective tissues. |
|
Yogurt and cheese |
calcium potassium, phosphorus, zinc, and selenium |
Maintain a healthy skeletal system and essential for your
nervous system and heart health. |
|
Ancient grains |
magnesium,
potassium, phosphorus, zinc, manganese, and copper |
Replacing refined
grains and grain products like white rice, white pasta, and white bread. Therefore,
ancient grain products can significantly increase your mineral intake. |
|
Cruciferous vegetables Cauliflower,
broccoli, Swiss chard, Brussels sprouts |
magnesium,
potassium, manganese, and calcium |
Reduction of
chronic disease. These vegetables are rich in sulfur, which is required for
cellular function, DNA production, and detoxification. In addition, the
synthesis of glutathione,
a powerful antioxidant produced by your body |
|
Leafy greens |
Magnesium, potassium, calcium, iron, manganese, and
copper. |
Have been related with reduced disease risk. Such as
reduced risk of heart disease, certain cancers, diabetes, and death from all
causes. |
|
Tropical fruits |
antioxidants, fiber, and vitamins potassium, manganese,
copper, and magnesium |
Bananas, which are one of the most popular tropical fruit.
This comprises full variety of minerals, including potassium, magnesium, and
manganese. |
|
Sardines |
calcium, iron magnesium, phosphorus potassium omega-3 fatty
acids |
Zinc is a key nutrient that helps your immune system, DNA,
cells divide, and make proteins. So if you're looking for a powerful source
of zinc, shellfish is the way to go |
|
Spirulina |
iron, magnesium, potassium, copper, and manganese |
Spirulina may
help reduce heart disease risk factors, including high LDL (low-density lipoprotein) cholesterol (or bad cholesterol) levels. may help
to decrease blood sugar levels and markers of inflammation |
|
Meats |
selenium, zinc, iron, and phosphorus |
Organ meats are
amongst the most mineral-dense foods you can eat. This is also high in
protein and vitamins, including vitamin B12, vitamin A, and folate |
|
Eggs |
iron, phosphorus, zinc, and selenium |
many vitamins, healthy fats, antioxidants, and proteins |
What are the symptoms of vitamin and mineral deficiencies?
If you don't get enough vitamins and minerals, you can experience a
bunch of different symptoms. For instance, if you don't take enough vitamin C,
you could get scurvy, which means you'll be tired, bleeding your gums, and have
joint pain. If you don't eat enough iron, you might get anemia, which can make
you feel tired, weak, and pale. And if you're not getting enough vitamin D, it
could make your bones and muscles hurt. These symptoms can be different
depending on the nutrient deficiency and how bad it is.
Are there any risks associated with excessive vitamin or mineral intake?
Yes, it is important to adhere
to recommended dietary guidelines and seek advice from a healthcare provider
when considering supplements in order to avoid potential health risks
associated with overconsumption of vitamins and minerals. For example,
fat-soluble vitamins such as A, D, E, and K can build up in the body and cause
toxicity when consumed in excess. Additionally, consuming too much iron or
calcium can lead to digestive issues, kidney stones, and disruption of nutrient
absorption.
What is the role of vitamins and minerals in skin health?
A diet rich in vitamins and minerals is essential for healthy skin.
Vitamins play an important role in the production of collagen, which helps keep
skin elastic and youthful. Zinc helps to heal and repair the skin. Vitamin E
helps to protect the skin from free radicals. Eating a diet rich in these
nutrients can help to keep your skin looking healthy and radiant.
How vitamins and minerals important in daily lifestyle?
Conclusion:
Vitamins and minerals are
vital to your health, and to enjoy healthy life. Therefore, you required to
maintain optimal amount of these substances by consuming in your daily
nutritious diet. With the help of nutritious diet, you can decrease disease
risk and improve your healthy life. Both, vitamins and minerals can be obtained
by consuming variety of foods and vegetables on daily basis. In conclusion, you
need to take care of your good health by taking adequate amount of nutrition’s,
and these can be balanced either by natural sources, or by supplements.
FAQ
What are vitamins and minerals, and why do you need them?
Vitamin and mineral deficiencies can lead to a variety of health issues,
as they are necessary micronutrients for the body to function optimally. These
micronutrients are essential for the maintenance of overall health, growth, and
the proper functioning of metabolic processes. Without adequate intake,
deficiencies in vitamins and minerals can lead to a range of health issues.
Which foods are rich in essential vitamins and minerals?
Vitamins and minerals are found in many different foods. Citrus fruits,
such as oranges, lemons, and lemons, are rich in vitamin C. Leafy greens, like
spinach and kale, are also rich in vitamin K. Dairy products, such as milk and
cheese, provide essential calcium. Nuts and seeds are also good sources of
minerals, such as magnesium and zinc.
How can I meet my daily vitamin and mineral requirements?
Maintaining your daily intake of vitamins and minerals means eating a
wide variety of foods that are rich in many vitamins and minerals. Focus on
eating a variety of fruits, veggies, and whole grains, as well as lean proteins
and dairy or milk alternatives. You may need to take supplements if you have
dietary restrictions or health issues, but in general, essential nutrients are
best obtained through a balanced diet.
Are vitamin and mineral supplements necessary for good health?
Most people don't need to take vitamin and mineral supplements to stay healthy,
since they can get enough from their regular diet. But if you have certain
dietary restrictions, medical issues, or are at risk of not getting enough due
to lifestyle factors, your doctor may suggest taking supplements. It's
important to talk to your doctor before starting any supplement plan to make
sure it's safe and appropriate.
Can vitamins and minerals help with weight management?
Basically, vitamins and minerals don't cause weight loss or gain, but
they do have a big impact on your overall health. For instance, B complex and
magnesium are really important for your metabolism, which can affect how much
energy you have and how much you use. Eating a diet that's high in vitamins and
minerals can help keep you healthy and make it easier to stay at a healthy
weight when you combine it with a healthy diet and regular exercise.
Reference used:
- https://www.healthlinkbc.ca/health-topics/ta3868
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