Vitamins and minerals are essential substances that you should consume every day as each is responsible for providing a unique function that is beneficial toward your body. Most vitamins and minerals can be obtained through the foods you eat on a daily basis. Low intake of certain vitamins and minerals can cause a deficiency, contributing to illness.
Vitamin A
Vitamin A is a fat-soluble vitamin and is needed by your body to help assist in the formation and repair of healthy teeth, soft tissue, skin and bones. According to MedlinePlus, vitamin A is best known to help promote good vision, which is done by producing pigments in the retina of eyes. In addition, vitamin A also helps your body deal with stress. Low levels of vitamin A in your body can cause vision problems. Good sources of vitamin A include cheese, kidney, spinach, winter squashes and carrots.
Zinc
Zinc is a mineral, which means you can get it through foods you consume. According to the University of Maryland Medical Center, zinc plays an essential role in your immune system, growth, smell, vision and reproduction. Zinc also helps to enhance the recovery of wounds. Your body does not need a large supply of zinc. A deficiency in zinc can result in weight loss, skin problems like acne, depression and hair loss. Zinc can be found in foods such as tofu, oysters, sunflower seeds, mushrooms and cheese.
Vitamin C
Rich sources of vitamin C, or ascorbic acid, include oranges, strawberries, mangoes, potatoes, pineapple, cabbage and green peppers. Vitamin C helps to replace tissues that are damaged and is also responsible for assisting in the production of collagen, a protein used to make blood vessels, muscles, skin and cartilage. Vitamin C also helps to heal wounds. In addition, vitamin C is an antioxidant, meaning it blocks potential damage that may be caused due to free radicals -- unstable substances that contribute to the aging process and development of health conditions such as arthritis, according to the University of Maryland Medical Center. Low intake of vitamin C is associated with dry skin, bleeding gums and easy bruising.
Magnesium
Organs such as the muscles, kidney and heart heavily rely on magnesium as it helps to activate enzymes. Most people in the United States are magnesium deficient, which may result in restless leg syndrome, low blood pressure, vomiting or seizures. Good sources of magnesium include whole grains, peanuts, bananas, basil and dark leafy vegetables.
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