Usually, vitamins and minerals are obtained through food consumption but there are other ways like taking multivitamin supplements. Listed below are the most common classifications of vitamins and minerals and their roles and the foods that are rich with these elements.
Vitamins
There are two types of vitamins. These are the water-soluble and the fat-soluble vitamin. The water-soluble vitamins are the ones that cannot be stored in the body. They therefore have to be replaced regularly through food intake. The Fat-Soluble vitamins are the ones stored within the body for later usage.
* Vitamin A is a fat-soluble vitamin that is necessary for healthy eyesight. It’s also important for the immune system as well as having an effect on skin health and surface tissues. Food sources are from vegetables, cheese, carrots, and liver.
* Vitamin B1 is necessary for the body’s energy metabolism. This water-soluble vitamin is also called Thiamine or Aneurin, and it’s very important to know that deficiency in this vitamin causes damage to the neurons in the nervous system. To prevent Vitamin B1 deficiency, eat regular amounts of bread, whole grain, cereals, potatoes, milk and meat.
* Vitamin B2, also known as Riboflavin, is a micronutrient that plays an important role in maintaining overall health. This is essential in the process of gathering energy from all kinds of foods especially from proteins and fats. In short, this vitamin is an energy harvester. You can gather enough Vitamin B2 by eating eggs, milk and meat.
* Vitamin B3 is another water-soluble vitamin which is also called Niacin. Deficiency in this vitamin causes Paresthesia, which ranges from temporary to low-possibility of long-term effects. Paresthesia is a transient/chronic aesthesis of the numbing of the skin, or either tingling/prickling sensation. To prevent Paresthesia, eat eggs, meat, tomatoes, vegetables and nuts.
* Vitamin B5 is also called Pantothenic acid. It’s essential for metabolism as well as the production of the nervous system’s neurotransmitters. This vitamin is also vital for women’s over all health during a pregnancy. Pantothenic acid can be found in almost any kind of food.
* Vitamin B6, also known as Biotin, is a Water-Soluble B-complex vitamin. Aside from having an important role for body metabolism, the Biotin vitamin is often recommended for the counteraction of early hair-loss as well as prevention of diabetes. Food sources are meat, fish, milk, potatoes and vegetables.
* Vitamin C is very important in tissue and cell regeneration as well as tendons and cartilage. Basically, it helps to heal wounds and enhances the immune system. Vitamin C is most common in oranges, mangoes, meat, potatoes and vegetables.
* Vitamin D is required for the maintenance and development of bones and teeth. It’s also important to the immune system by encouraging anti-tumor activity, immuno modulatory functions and phagocytosis. Eggs, milk and cereals are the most common foods that contain Vitamin D.
Minerals
Vitamins and minerals and their roles are varied. Since we’ve discussed the vitamins above, we now come to the minerals (the dietary ones). Dietary minerals are chemical elements that have multiple roles to play in the daily maintenance of our body system. They are important in helping to control muscle contractions, the tissues’ fluid balance, the nervous system, enzyme secretions, and some hormonal functions. Unlike vitamins, they cannot be made within the body, and therefore have to be acquired through eating of food.
* Sodium helps regulate the body fluids as well as the normal operations of muscles and nerves. Food sources are fish, bread, cereals, meat, and salt.
* Calcium is for the bones and blood clotting. Foods rich in calcium are cheese, milk, bread, and vegetables.
* Iron is important for the transportation of oxygen in the red blood cells. Red meat, vegetables, cereals and potatoes are just some examples of foods that are rich in iron.
* Zinc is very essential as well as being particularly helpful to fight colds. Zinc can be gained by eating such as oysters, liver and beef.
* Copper is required for normal metabolic process. Copper can be gained through eating food such as cocoa, nuts and liver.
So are you still asking why vitamins and minerals and their roles are important to know? Hope they have already answered all of your questions. It’s very important to know which foods to take that are high in natural vitamins to acquire a healthy, disease-free body.
