Your body needs vitamins and minerals to stay healthy and ward off disease. Food contains vitamins and minerals. Vitamins are organic compounds made up of two or more elements; minerals are inorganic elements. Each vitamin and mineral plays a different role in your body. A balanced diet lets you obtain the required daily intake of vitamins and minerals. Consult your doctor to determine the amount of vitamins and minerals you need from your diet.
Vitamin C
Vitamin C, also called ascorbic acid, is a water-soluble vitamin with antioxidant properties. You need vitamin C to synthesize structural components of your body, including collagen, ligaments, tendons and bone. Vitamin C is involved in the production of neurotransmitters, chemical messengers in your brain. The vitamin also plays a role in synthesizing carnitine for fat metabolism. As an antioxidant, vitamin C protects DNA, RNA, proteins and other indispensable substances from free radicals, chemicals that can damage cells and increase aging. Vitamin C also stimulates your immune system and helps you fight off infections. Foods that contain vitamin C include fruits, such as oranges and strawberries, tomatoes and broccoli.
Vitamin E
Vitamin E is a fat-soluble vitamin with antioxidant properties that is found in plant oils, wheat germ, nuts, green leafy vegetables and whole grains. Primarily, vitamin E protects your cell membranes from structural changes by free radicals and other chemicals and aging processes Vitamin E also protects the epithelial cells that line the interior wall of your blood vessels, improving blood flow. As an immune stimulator, vitamin E may reduce your risk of infections and infectious diseases, as well as reduce the risk of cancer cell growth.
Calcium
Calcium is essential for building and sustaining your bones and teeth, which contain 99 percent of the mineral in your body. Calcium also enables proper functioning of your nerves, muscles, heart and other tissues and organs. You must get calcium from foods, such as dairy, nuts, green leafy vegetables, soy and fish. You need sufficient amounts of vitamins D and K to absorb calcium into your body and for it to work properly. Calcium deficiency can increase your risk of osteoporosis and bone fractures. You can obtain calcium from dietary supplements if you do not consume enough calcium from foods.
Potassium
Potassium is a mineral that functions in every cell, tissue and organ in your body. Potassium is also an electrolyte that conducts electricity within each cell. It plays a role in contracting skeletal and smooth muscles, including your heart. Most foods contain potassium, especially fruits and vegetables. Potassium balance is essential for maintaining proper blood pressure and kidney function. Consuming too much sodium can increase your need for more potassium. Diarrhea and certain medications may also cause an increased need for potassium.
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