Vitamins and minerals are necessary for normal body functions to occur. Some vitamins play an important role in the metabolism of carbohydrates and maintenance of healthy blood sugar levels. Others participate in supporting the nervous, immune and cardiovascular systems. Minerals are needed for your overall body maintenance and repair needs. It is possible to consume adequate amounts of vitamins and minerals when you make healthy food choices.
Vitamin A
Its not surprising that the first vitamin discovered is called vitamin A. Vitamin A, one of the fat-soluble vitamins, helps cells reproduce, supports vision and protects your body against infections. During pregnancy, vitamin A assists the fetus grow normally. Good sources of vitamin A include dairy products, cheese, dark leafy green vegetables, carrots, cod liver oil, kale and apricots. According to the Institute of Medicine dietary reference intakes table, males between the age of 19 and 70 require 900 micrograms a day, while females of the same age group require 700 micrograms a day. According to "The New Encyclopedia of Vitamins, Minerals, Supplements and Herbs," vitamin A can be stored in the liver for a long time, and daily intake should not exceed 7,500 micrograms a day. Headache is usually the first sign you notice in vitamin A overdose.
Vitamin B-1
Vitamin B-1, also known as thiamin, plays a role in almost every cellular reaction in your body. For example, thiamin helps your body break down fats, carbohydrates and alcohol. Thiamin also assists normal nervous system function by working with the neurotransmitter known as acetylcholine. According to the Institute of Medicine dietary reference intakes table, males between the age of 19 and 70 require 1.2 mg a day, while females of the same age group require 1.1 mg a day. Foods plentiful in vitamin B-1 include whole grains, pork, organ meats, wheat germ, bran, pecans and green peas. Heat easily destroys thiamin.
Calcium
The most abundant mineral found in the body, calcium, is essential for healthy bones and teeth. Calcium also keeps your muscles contracting, heart and nerves healthy and blood pressure regulated. According to the Institute of Medicine table, males and females between the age of 30 and 50 need 1,000 mg of calcium a day. Good sources of calcium include cheeses such as Parmesan, cheddar, mozzarella and Gruyere, low-fat dairy products, tofu, salmon, blackstrap molasses, bok choy and brewer's yeast. Mild calcium deficiencies can lead to muscle twitching, palpitations and restless nights.
Copper
The trace mineral copper encourages robust immune, nervous and cardiovascular systems. Additionally, copper allows normal metabolism and has an antioxidant property of fighting free radicals in your body. Eating foods such as walnuts, oysters, beef liver, sunflower seeds, sesame seeds and lentils will help boost your daily intake of copper. The Institute of Medicine intakes table states that men and women between the ages of 30 and 70 need 900 micrograms a day. Copper deficiency can lead to heart disease, bone deformities, poor concentration and numbness in your extremities.
References
- Institute of Medicine: Dietary Reference Intakes Table
- "The New Encyclopedia of Vitamins, Minerals, Supplements and Herbs"; Nicola Reavley; 1998
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