Vitamins and Minerals A to Z

Vitamins and minerals are essential for the survival and health of the body. These two components participate in many activities of the body such as: Cell formation, metabolism, providing energy or getting energy from food for the body. This article will provide more detailed information about essential vitamins and minerals.

Vitamins are derived from animal foods. Vitamin A helps you see better at night, because it can make red blood cells and fight infections. Plant-based vitamin A helps prevent cell damage and an eye problem known as age-related macular degeneration. But taking too much vitamin A can damage your liver. To add vitamin content to your daily diet, you should eat green vegetables and orange fruits such as: sweet potatoes and cantaloupe, spinach and other green vegetables, dairy products and seafood such as: shrimp and salmon.

Vitamin B1 helps your body turn food into energy and is also key to the structure of brain cells. Legumes such as black beans and lentils, and seeds are good sources of this vitamin. Pork and whole grains are also good sources of vitamin B1. Most people get enough thiamin from food in their diets, but pregnant and breastfeeding women need a little more.

Vitamin B2 is added to many fortified breads and cereal products and is also found naturally in foods such as eggs, asparagus and other green vegetables, and milk. Your cells need it to function properly, and it can help prevent migraines.

Vitamin B3 belongs to a group of compounds that the body needs to turn food into energy and store it. Vitamin B3 also helps protect your skin and tissues, and may improve your cholesterol levels. Canned tuna has almost all the ingredients you need for a one-day serving.

Vitamin B6 plays a role in more than 100 different reactions in the body. Several studies have shown that vitamin B6 may help protect you from dementia, colorectal cancer, and PMS. It is found in many foods including: Leafy vegetables and root vegetables; non-citrus fruits such as bananas, avocados and watermelons; pea's tree; and fish, poultry and lean meat.

Vitamin B12 helps the body break down food for energy. Some athletes and coaches take pre-workout supplements, but these don't really boost your success if you eat enough nutrients with your meals.

With symptoms of a cold or a common cold, you can drink orange or grapefruit juice to help stay hydrated. Your symptoms may not go away sooner, but drinking enough water can help you feel better while your symptoms progress. In addition, your body also needs vitamin C to help bones, skin, and muscles grow. You'll get your recommended daily vitamin intake by consuming foods that include: bell peppers, papaya, strawberries, broccoli, cantaloupe, green leafy vegetables and fruits and other vegetables in your diet.

Similar to calcium, vitamin D keeps bones strong and nerve messengers good. Vitamin D also plays a role in fighting germs. You can supplement vitamin D for the body by sun exposure or by using foods rich in vitamin D such as: cod liver, fish oil, ...

Vitamin E is considered an antioxidant, protecting the body's cells from damage caused by cigarette smoke, pollution, sunlight, etc. Vitamin E also helps the body's cells communicate with each other and keep the blood moving. Sunflower seeds and nuts including: almonds, hazelnuts and peanuts are good sources of vitamin E. If you are allergic to these foods then you can use vegetable oils such as: safflower and sunflower, spinach and broccoli also contain good levels of vitamin E.

You need it for blood clotting and for healthy bones. People using warfarin, a blood thinner, must be careful about what they eat, because vitamin K prevents the drug from working. One serving of green vegetables - like spinach, kale or broccoli - will give you more than K for the whole day. A Japanese dish called Natto, made from fermented soybeans, has even more to it.

The mineral calcium helps build your bones and teeth. It is also key to working muscles, including the heart. You can get calcium from: milk, cheese, yogurt and other dairy foods, and from green vegetables like kale and broccoli. The amount of calcium provided to the body will depend on age and sex.

You only need a small amount of the mineral chromium which helps keep your blood sugar stable. Most adults easily get enough by eating foods like broccoli, English muffins, and garlic.

For expectant mothers, folic acid supplementation is a must. Because folic acid helps make DNA and prevents spina bifida and other brain birth defects. Asparagus, Brussels sprouts, dark leafy greens, oranges and orange juice, and legumes such as peas and lentils are rich in folic acid.

Your thyroid uses iodine to make hormones that control metabolism. The first symptom of an iodine deficiency is usually a goiter - a lump in the neck caused by an enlarged thyroid gland. This is largely due to iodine being added to table salt. Other top food sources of iodine include: fish and seaweed. However, using too much iodine can be harmful, and the supplements interact with some medications.

When your iron levels are low, your body doesn't make enough healthy red blood cells. And without iron, you can't get oxygen to your body's tissues. Women who are pregnant or have a menstrual cycle can become anemic, not having enough iron in their blood. To maintain adequate iron levels for the body, you can use iron-rich foods such as: beans and lentils, liver, oysters and spinach.

The mineral magnesium plays a role in making muscles contract and keeping the heart beating. Magnesium helps control blood sugar and blood pressure, makes protein and DNA, and turns food into energy. You'll get magnesium from foods like: Almonds, cashews, spinach, soybeans, avocados, and whole grains.

You might think of bananas for potassium, but green leafy vegetables are a better source of this mineral. Potassium helps keep your blood pressure in the normal range and it helps your kidneys work. Potassium levels that are too low or too high can cause your heart and nervous system to stop working. You should also watch your salt intake, as your body needs the proper balance of sodium and potassium. In addition, you can apply snacks with raw cantaloupe, carrots and tomatoes.

Selenium has quite a few functions with the body, such as fighting infections and helping your thyroid gland function. Most Americans get enough selenium from the foods they eat, including: meat, bread, and eggs. However, using too much potassium can cause brittle nails, nausea and discomfort.

Without zinc, you cannot taste or smell food. Your immune system needs zinc, and it helps cuts, scrapes, and sores heal. Zinc can help you preserve your vision as you age. Although you can get zinc from plant sources such as: sesame and pumpkin seeds, chickpeas, lentils and cashews, it will be easier for your body to absorb zinc if you get it from whole foods. animal products such as: oysters, beef, crab, lobster and pork.
Children need to provide enough elemental zinc/day for them to eat well, reach the correct height and weight and exceed the standard. Zinc plays a role in affecting most biological processes taking place in the body, especially the breakdown of nucleic acids, proteins... Organs in the body when zinc deficiency can lead to a There are a number of diseases such as neurological disorders, irritability, etc. Therefore, parents need to learn about the role of zinc and guide them to appropriate zinc supplements for their children.
In addition to zinc, parents also need to supplement their children with other important vitamins and minerals such as lysine, chromium, B vitamins,... errands.
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