Vitamins and minerals help your body maintain certain functions and keep you healthy. You need vitamins and minerals for almost every process and bodily function, from digestion to breathing. You probably get enough vitamins from food alone if you eat a healthy diet, but if you're concerned about your vitamin intake, schedule an appointment with your physician.
Vitamin A
Vitamin A is well known for helping you see in the dark, and it also helps your eyes with color differentiation. Vitamin A also helps with cell division, reproduction, bone growth and white blood cell production. White blood cells help your body fight infection. Vitamin A is found in colorful fruits and vegetables such as sweet potatoes, carrots, cantaloupe, broccoli and tomatoes.
B Vitamins
There are eight different B vitamins, and each helps your body in one way or another. Some aid in the function of your nervous system, while others help your hair grow and make red blood cells, which help carry oxygen from your lungs to the rest of your body. B vitamins also help break down carbohydrates and proteins into energy. Good sources of B vitamins include eggs, peanuts, lentils, beans, bananas, meat, whole grains and green leafy vegetables.
Vitamin D and Calcium
Vitamin D helps your body absorb calcium, which is a mineral. Your body can make vitamin D on its own after you're exposed to sunlight. Both of these nutrients come together to form and maintain strong bones and teeth. This is important as it can help prevent certain conditions such as osteoporosis and weakened tooth enamel. Having strong bones will make it harder to break a bone should you fall.
Iron
Iron is another very important mineral, responsible for helping your blood cells carry oxygen by producing hemoglobin. If you don't receive enough iron, you could develop iron deficiency anemia. If you get too much iron, you can develop iron toxicity, which can lead to death. Iron is found in all meats as well as beans, spinach, raisins, fortified oatmeal and cereals, lentils and tofu. Women might be at an increased risk of developing iron deficiency during menstrual cycles.
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