What Are The Essential Vitamins And Minerals The Body Needs

The etymological roots of the word Vitamins are two Latin words integrated Vita and Amine. Vita means life and Amine means amino acids. This is how essential vitamins are for bearing a robust life and also minerals that matter.

You can get your daily dose of vitamins with food and also get supplements of the same. I will discuss that and what foods consist the nutrients you need, but before that let us first recall the basics of vitamins and minerals.

What are Minerals?

Minerals are essential nutrients that are needed in small amounts to keep you healthy. Minerals do not give you energy or calories but can help with other functions in your body. Your body does not make minerals. To meet your daily needs, minerals must be obtained through your diet. Minerals are calcium, magnesium, fluoride, iodine, etc.

What are Vitamins?

Vitamins are nutrients your body needs to function and fight off disease. Since your body cannot produce vitamins itself, so they must be gotten through the food you eat or in some cases vitamin supplements.

Types of Vitamins

It is important to know that there are two distinctive types of vitamin categories: water soluble and fat soluble.

  1. Water Soluble: These vitamins are as the name suggests soluble in water, they carried to the body tissues but unlike Fat-Soluble Vitamins are not stored in the body. These vitamins are when in excess are expelled from the human body as excreta. Water-soluble vitamins include Vitamin C and the following vitamin B complex: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), Vitamin B6, biotin (B7), folic acid (B9), Vitamin B12.

  2. Fat Soluble: These vitamins are absorbed by the fat globules in the body. When in excess these vitamins are stored as reserves in liver and fat tissues. This excess amount is of no use and causes an only fat gain. Fat-soluble vitamins include Vitamin A, Vitamin D, Vitamin E and Vitamin K.

To have a balanced life it is important to have your daily dose of nutrients. As mentioned in the beginning you can get mostly all minerals and vitamins with food. But, you can also use vitamin supplements to aid more to your convenience.

Also, you can now get all the assorted health supplements online. You could buy vitamins and supplements online for the following reasons:

  1. You don’t consume the food, are not allowed to (culturally), that carry the nutrients you need. Eg, Omega. This important fatty acid that cures dyslexia, depression, rheumatoid arthritis, high blood pressure or are overweight is mostly found in fishes. For ease and convenience, it is more preferred to use the supplement for the same.

  2. You cannot consume the portions of the amount that would suffice your nutrient need. Eg, Proteins. If you are chasing a beefed-up body then you have to have protein equating to 40 or more eggs (for an average male). Again two scoops of protein powder would do the same.  

You can also detailed, thorough profiling of the health supplements online that you are looking for.

Still, if you choose to opt for foods, here are an itemized list of vitamins and minerals and why you need them and where can you find them naturally.

1. Vitamin A

An essential vitamin cures night-blindness is really good for the eye as it enhances eyesight. It is both water and fat soluble.

Which Foods Contain Vitamin A?

Pumpkins, Carrots, Shrimp. Fish, Eggs, Beef, Mangoes.

2. Vitamin B1

Known as Thiamin HCl, human bodies require it to convert food into energy. It also essential for RNA and DNA to work together.

What Foods Contain Vitamin B1?

Watermelon, acorn squash, soybean, ham.

3. Vitamin B2

Scientific name Riboflavin helps improve blood-circulation in bodies helps generate red blood cells and also keeps the muscles healthy.

Foods With Vitamin B2?

Whole and enriched grains, cereals, milk, yogurt, cheese.

4. Vitamin B7

This is also known as Biotin. Biotin helps grow healthy, skin, hair and nails. It aids proper metabolism in blood and also maintains a regular sugar level.

What Foods Are High In Vitamin B7?

Eggs, soybeans, fish, Whole Grains.

5. Vitamin B9

Called scientifically as Folic Acid, helps undo the damage done to the DNA by toxins. This vitamin also helps in the production of red blood cells.

Which Foods Contain Vitamin B9?

Legumes (black-eyed peas and chickpeas), orange juice, asparagus, spinach, broccoli.

6. Vitamin C

Help treat Scurvy disease, strengthens the immune system, also cures a cold.

Good Source of Vitamin C?

Citrus fruits and berries, bell peppers, spinach, tomatoes, Brussels sprouts, Strawberries.

7. Vitamin D

Vitamin D is a must have a vitamin for people having bone disease. It cures Rickets, maintains a healthy heart and balanced blood sugar level.

How To Get Vitamin D?

Fatty fish, milk, and cereals.

8. Vitamin E

Vitamin E is an essential vitamin for hair and scalp. It improves and aids tissue growth

Which Food Contains Vitamin E?

Green leafy veggies, nuts, whole grains.

9. Vitamin K

Has very good blood clotting capabilities but is a little hard for the human body to  absorb

Food Sources of Vitamin K?

Broccoli, Kale, Cabbage, Eggs, Milk.

10. Potassium (K)

Potassium aids to all the brain functions and helps to reduce the effects of diabetes.

Which Foods Are High In Potassium (K)?

Vegetables, grains, legumes, meat, milk, fruits.

11. Calcium (Ca)

It is a very important mineral it aids in strengthening the bones and teeth.

Which Are Calcium Rich Foods?

Salmon, leafy green vegetables, yogurt, cheese, milk

12. Iodine (I)

Less than adequate amount of Iodine in the food can cause Goitre. It also helps avoid breast disease, skin conditions, and cancer.

Sources Of Iodine?

Iodized salt and seafood

13. Magnesium (Mg)

Treats high blood pressure and magnesium also lowers anxiety and stress, it helps lift the mood in people

What Foods Contain Magnesium?

Whole-wheat bread, Spinach, broccoli, legumes

14. Zinc (Zn)

Zinc is a mineral that just like Vitamin A helps cure night blindness, eczema, heal wounds and other skin related problems.

Which Foods Are High In Zinc?

Legumes, whole grains, meat, shellfish.

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