Vitamins and minerals are important for your body to function properly and are found in many different types of food. Vitamins and minerals play roles in metabolism, growth, disease prevention and many other bodily processes. Eating a well-balanced, healthy diet will help you get enough vitamins and minerals into your system.
B Vitamins
There are 12 B vitamins, and these may be the most essential to your health, according to Vanderbilt University. B vitamins can help your skin and hair stay healthy, aid in proper metabolism, detoxify your organs and promote nervous system health. Different B vitamins are found in a variety of foods; eating a diet that includes fruits, vegetables, whole grains, fish and poultry will allow you to get enough of all the B vitamins.
Vitamin C
Vitamin C is another vitamin that promotes good health. It is an antioxidant that defends against free radicals, and also plays a role in controlling infections. Although widely thought of as a vitamin that prevents colds, the Harvard School of Public Health reports that there is no evidence that large doses of vitamin C significantly reduce symptoms of a cold. Foods that are good sources of vitamin C include citrus fruits, berries, tomatoes, broccoli and spinach.
Vitamin D
Because your body produces vitamin D after exposure to sunlight, vitamin D is also known as the "sunshine vitamin." According to Medline Plus, vitamin D helps your body absorb calcium and helps ensure the right amount of calcium is in your blood. Too much vitamin D may lead to elevated calcium levels in your blood, which can cause calcium deposits. A lack of vitamin D may lead to osteoporosis. Foods rich in vitamin D include dairy products, as well as fish and oysters.
Calcium
Calcium is the most common and abundant mineral in your body, according to the Massachusetts Institute of Technology. Calcium is found mostly in teeth and bones, and interacts with other compounds to aid in muscle contraction and nervous system functions. Calcium is found in dairy products and in foods such as spinach, broccoli, walnuts, sweet potatoes and pinto beans.
Potassium
Potassium is an important mineral for good health. Potassium helps with muscle contraction, heart function and aids in normal digestion. Fruits, vegetables and dairy products are good sources of potassium, according to the University of Maryland Medical Center, and should be a part of your regular diet. Most adults need approximately 2,000 mg of potassium each day.
Magnesium
Magnesium is a major mineral that your body requires to perform vital functions. It helps with energy production, cellular replication and, along with calcium, plays a role in proper muscle contraction and relaxation. The Massachusetts Institute of Technology reports that magnesium is necessary for at least 300 reactions, most of which relate to energy production. Sources of magnesium include green, leafy vegetables, whole-grain foods, blackberries, avocados, carrots and chicken.
Member Comments