What Exactly Are Vitamins and Minerals & Why Should I Care About Them?
Vitamins and minerals are essential micronutrients to healthful living. The great news is that by eating a balanced diet, you can obtain nearly ALL the recommended vitamins and minerals that your body needs to thrive. However, there are some circumstances when it’s more difficult to consume your full recommended levels by diet alone. In those cases, supplementation is advisable.
Vitamins and minerals each promote mandatory functions within your body while also helping to prevent disease.
• Vitamins:
Vitamins keep your bones strong, heal wounds, convert food to energy and boost your immune system – among many other incredible benefits.
Your body needs 13 specific vitamins in order to function properly: A,C,D, E, K, B group (thiamin, riboflavin, niacin, pantothenic acid, pyrodoxal/pyroxidine and cobalamin), biotin & folate/folic acid.
Some are water soluble, meaning that these vitamins are easily absorbed and carried to the body’s tissues. However, they are not stored within the body and need to be replenished daily. Nine of the thirteen above are water soluble.
Many of these vitamins are found readily in vegetables and fruits. As a result, it’s uncommon for these vitamins to build in excess in your body. Your system typically excretes the overabundance in your urine.
Some are fat soluble: A, D, E, K – they are present in foods containing fats (egg yolks, beef, fatty fish, dairy, liver) & your body stores these vitamins for later use. Because of the body’s storage potential, it is possible to develop an excess of these vitamins. Therefore, be sure to follow recommended guidelines to identify a healthy range for you.
Here’s a basic breakdown of what each vitamin does for your system:
*Please note that this is not an all-inclusive list of details regarding each vitamin. Instead, it is a brief overview of each substance for your introductory experience.
1. Vitamin A: This is the best vitamin to support your vision. It also assists in bone growth/formation, bolsters the immune system & improves your skin.
Beta Carotene is the most important provitamin A carotenoid. This antioxidant and can assist in lowering your cancer risk.
→ Definition: an antioxidant is a substance that neutralizes unstable molecules called free radicals that can damage cells. Free radicals form based on the body’s response to environmental insults.
Where to find Vitamin A in your diet: animal sources – eggs, shrimp, fish, fortified milk, butter, Swiss cheese
Where to Find Beta Carotene: plant sources – sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens
2. Vitamin C: Vitamin C is one of the best vitamins to support your immune system. It can reduce your risk of multiple cancers, improve the healing of tissues, and contribute to the development of important neurotransmitters.
→ Definition: a neurotransmitter is a chemical substance that relays nerve impulses
Where to Find Vitamin C in your diet: Citrus fruits & juices, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, brussel sprouts
3. Vitamin D: Assists in calcium & phosphorus absorption which strengthens teeth & bones, reducing the risk for spinal fractures. Most recently, Vitamin D has been demonstrated to bolster the immune system and reduce inflammation. Deficiencies in Vit D can make you more susceptible to respiratory infections. Fortunately, your body can actually produce its own Vitamin D with 15 minutes of unrestricted exposure to sunlight!
Where to find Vitamin D: Fortified milk or margarine, fortified cereals, egg yolks, fatty fish, direct sunlight!
** Special note – Vitamin D supplementation is often useful in areas that do not receive natural sunlight regularly, especially in the wintertime
4. Vitamin E: Another antioxidant, this vitamin protects your body from cellular damage. Recent studies have suggested that Vitamin E may also reduce the risk of developing Alzheimer’s.
Where to find Vitamin E in your diet: Wide variety of foods, including vegetable oils, wheat germ, leafy green vegetables, whole grains, nuts
5. Vitamin K: Valuable in the body’s ability to clot blood.
Where to find Vitamin K in your diet: Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables
6. B Group:
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Thiamin: Converts food the energy, contributes to healthy skin, hair, muscles and nervous system.
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Where to find Thiamin in your diet: Pork, brown rice, soymilk, watermelon, squash
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Riboflavin: Converts food to energy, contributes to healthy skin, hair and nervous system.
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Where to find Riboflavin in your diet: Milk, eggs, yogurt, cheese, green leafy vegetables, whole grains and cereals.
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Niacin: Converts food to energy, promotes a healthy nervous system, blood system & important for healthy skin.
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Where to find Niacin in your diet: Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter
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Pantothenic Acid: Converts food to energy, contributes to the formation of neurotransmitters, hemoglobin, and some hormones.
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Where to find Pantothenic Acid in your diet: Chicken, egg yolk, whole grains, broccoli, mushrooms, avocados, tomatoes
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Pyrodoxal/Pyroxidine: This vitamin plays a significant role in sleep, appetite and mood. It bolsters the immune system, contributes to cognition, and aides in the development of red blood cells.
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Where to find Pyrodoxal/Pyroxidine in your diet: Meat, fish, poultry, legumes, tofu and other soy products, potatoes, bananas and watermelons
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Cobalamin: Also known as B12 – this vitamin helps to make red blood cells, protects your nerves and assists in cellular development.
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Where to find B12 in your diet: Meat, poultry, fish, milk, cheese, eggs, soymilk, fortified cereals
7. Biotin: Necessary for healthy bones, skin and hair. It also assists in the process of converting food into energy.
Where to find Biotin in your diet: Whole grains, organ meats, egg yolks, soybeans, and fish
8. Folate/Folic acid: This vitamin has long been associated with pregnancy and development of new cells. It is vital in preventing brain and spinal defects in the fetus. It is also linked to lower risks of heart disease and breast/colon cancers.
Where to find Folate/Folic Acid in your diet: Orange juice, tomato juice, fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes
Vitamins are most helpful when they are derived from a healthy diet. However, in circumstances when your diet can not support your vitamin needs, supplementation is a viable option as a component to healthy living. Nevertheless, do not use supplements as a complete replacement for an optimal diet.
• Minerals:
Minerals assist with energy production, growth, cellular healing and they promote the proper utilization of vitamins.
Important minerals: Calcium, Magnesium, Iron, Sodium, Phosphorus, Potassium, Chloride, Zinc, Iodine, Sulfur, Cobalt, Copper, Fluoride, Manganese, & Selenium
Here’s a basic breakdown of what each mineral does for your system:
*Please note that this is not an all-inclusive list of details regarding each mineral. Instead, it is a brief overview of each substance for your introductory experience.
1. Calcium: contributes to strong teeth and bones, blood clotting and nerve transmission. It also helps your muscles contract and relax properly.
Where to find Calcium in your diet: Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, broccoli and kale
2. Magnesium: Contributes to proper muscle contractions, blood clotting and regulation of blood pressure. It also contributes to strong bones and teeth.
Where to find Magnesium in your diet: Spinach, broccoli, legumes, cashews, sunflower seeds, halibut, whole wheat bread, milk
3. Iron: Contributes to the body’s ability to transport oxygen throughout the body. Iron is necessary in the development of neurotransmitters, hormones and amino acids.
Where to find Iron in your diet: Red meat, poultry, eggs, fruits, green vegetables, fortified bread and grain products
4. Sodium: Regulates fluids within the body, contributes to healthy nerve function and muscle contractions. Sodium has a profound influence on blood pressure.
Where to find Sodium in your diet: table salt, soy sauce, proceeded foods
5. Phosphorus: Contributes to strong bones and teeth, converts food to energy, helps to move nutrients in/out of the cells. It is an essential component of DNA & RNA.
Where to find Phosphorus in your diet: Dairy products, meat, fish, poultry, eggs, liver, green peas, broccoli, potatoes, almonds
6. Potassium: Contributes to nerve impulses, muscle contractions, fluid regulation and influences your pulse.
Where to find Potassium in your diet: Meat, milk, fruits, vegetables, grains, legumes
7. Chloride: This mineral is essential to digestion and keeps bodily fluids balanced.
Where to find Chloride in your diet: Salt, soy sauce, processed foods
8. Zinc: Highly effective in immune system regulation & systemic healing. Involved in new cell production and can contribute to eye health.
Where to find Zinc in your diet: Red meat, poultry, oysters, fortified cereals, beans, nuts
9. Iodine: Necessary to ensure proper body temperature and contributes to a healthy nervous system. Vital also to thyroid function.
Where to find Iodine in your diet: Iodized salt, processed foods, seafood
10. Sulfur: Necessary for healthy skin, hair and nails. Contributes to formation of protein structures.
Where to find Sulphur in your diet: Protein-rich foods, such as meats, fish, poultry, nuts, legumes
11. Cobalt: Supports the production of red blood cells and can prevent infection. This mineral is a component part of the B12 vitamin structure.
Where to find Cobalt in your diet: Fish, nuts, broccoli, spinach, oats
12. Copper: Contributes to iron metabolism and RBC development. It is also a vital part of your immune system.
Where to find Copper in your diet: Liver, shellfish, nuts, seeds, whole-grain products, beans, prunes, cocoa, black pepper
13. Fluoride: Contributes to strong bones and prevents cavities.
Where to find Fluoride in your diet: Fluoridated water, toothpaste with fluoride, marine fish, teas
14. Manganese: Assists in the formation of bones and helps to metabolize cholesterol and carbs.
Where to find Manganese in your diet: Fish, nuts, legumes, whole grains, tea
15. Selenium: Serves as an antioxidant and contributes to a healthy thyroid.
Where to find Selenium in your diet: Organ meats, seafood, walnuts, grain products
So which is better?
Which is a better source of vitamins and minerals: supplement or food? Fresh foods are loaded with valuable vitamins and minerals that are necessary for good health, but supplements can help plug the gap when your diet cannot provide nutrients consistently.
Avoid mega-doses of supplements; too much is not necessarily better and can react improperly with some medications.
Know that supplements are not standardized or regulated at this time, which means that you cannot be certain how much of any vitamin or mineral you are consuming with each dosage.
Plus, evidence is still limited on the effectiveness of exclusive supplementation at this time.
Food via a balanced diet is generally a better source of these micronutrients. Remember – nutrient dense foods also contain fiber!
If you are interested in learning about macronutrients, CLICK HERE to discover additional considerations for a healthy lifestyle.
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