Taking in adequate vitamins and minerals is vital for your body to function normal, prevent disease and sustain life. Vitamins are substances obtained through foods while minerals are naturally occurring inorganic elements found in plants, animal foods and water. Vitamins are divided into fat- and water-soluble. Vitamins B and C are water-soluble while vitamins A, D, E and K are fat-soluble. Fat-soluble vitamins need minerals and fats for absorption and storage in your liver while water-soluble vitamins need frequent replenishing. There are approximately 60 minerals in your body divided into major or trace minerals.
Preventing Heart Disease
Vitamins E and C have a strong antioxidant role which is important in fighting against heart disease. Antioxidants help your blood cholesterol levels stay within a normal range and protect LDL cholesterol from harmful oxidation. Vitamin C also increases the production of prostaglandin which decreases blood clumping and dilates blood vessels, thereby reducing the risk of heart disease. According to the Institute of Medicine, men and women between 19 and 70 need 15 mg of vitamin E a day; men in the same age group need 90 mg of vitamin C while women need 75 mg a day. The mineral calcium helps heart health by regulating blood pressure, lowering cholesterol and promoting good heart contractions. The IOM states, men between 19 and 70 need 1,000 mg of calcium while women within the same age group need 1,200 mg a day.
Inflammatory Bowel Disease
Inflammatory bowel disease refers to swelling or ulceration in the small and large intestines. According to author, Nicola Reavley, the rate of IBD is higher in Western cultures where refined foods consumption is high.
Vitamin A helps maintain a healthy gut lining while the B vitamin, folic acid is important for tissue regeneration and needed by ulcerative colitis sufferers, those suffering from inflammation of the inner large bowel lining. Increasing vitamin C in IBD patients helps provide antioxidants needed to fight off damaging free radicals. The mineral magnesium plays a role in repairing cell damage from IBD and maintaining good muscle function. According to the IOM, men between 31 and 70 need 420 mg of magnesium a day while women of the same age need 320 mg.
Maintaining Healthy Teeth
Calcium is vital for healthy teeth and helps prevent future teeth and gum problems. Bone is made up of both minerals and protein components. According to Reavley, 20 percent of your bone calcium is reabsorbed and replaced each year. Zinc also plays a role in preventing periodontal disease supporting collagen synthesis and helping wounds heal. According to the IOM, men need 11 mg of zinc a day while women, 19 and older need 8 mg a day. Vitamin C helps produce collagen in the gums and prevents gum swelling and redness.
Cancer Prevention
Vitamin E combined with the mineral selenium have helped reduce certain types of cancers, including breast cancer, according to the book, "The New Encyclopedia of Vitamins, Minerals, Supplements, and Herbs." Vitamin D also helps prevent cancer by helping cells grow and mature normally. Copper has shown promise through its protective antioxidant role as well as manganese which fights against damaging free radicals caused by the breakdown of food. Foods rich in manganese include Romaine lettuce, pineapple, spinach and raspberries. According to the IOM, men 19 and older need 2.3 mg of manganese a day while women of the same age need 1.8 mg.
References
- Institute of Medicine: Dietary Reference Intake
- "The New Encyclopedia of Vitamins, Minerals, Supplements, and Herbs"; Nicola Reavley; 1998
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