Taking in adequate amounts of vitamins and minerals is vital for preventing disease and overall health complications. Vitamins must be consumed by eating plants and animals since your body cannot make them. Minerals come from inorganic elements and are found in soil, plants, water and animals. Your body also does not produce minerals. Inadequate amounts of vitamins and minerals affects metabolism and can leave you feeling tired and worn down. Some vitamins and minerals are needed in very small amounts, while others are needed in larger doses.
Vitamin A
Vitamin A plays a key role in bone growth, cell division and reproduction, and it helps regulate your immune system to fight off infections. Some sources for vitamin A include liver and whole milk, as well as colorful fruits and vegetables such as carrots, bell peppers, cantaloupe, tomatoes and watermelon. According to the Office of Dietary Supplements of the National Institutes of Health, most fat-free milk in the United States is fortified with vitamin A to replace the vitamin taken out during the fat-removal process. Women 18 and older need 700 mcg a day, while men the same age need 900 mcg a day, according to the Institute of Medicine.
Vitamin B-1
Vitamin B-1, also known as thiamin, helps your body convert food into energy and metabolize fats and proteins. B-1 also plays an important part in keeping your nervous system healthy. Good food sources for vitamin B-1 include romaine lettuce, asparagus, tuna, eggplant, watermelon, corn and pineapple. Thiamin can also be found in enriched foods, such as cereals and breads. According to the Institute of Medicine, women 19 and older need 1.1 mg a day, while men 19 and older need 1.2 mg of thiamin daily.
Magnesium
Magnesium is abundant in your body, with most of it found in your bones, followed by a good portion inside your body tissues and organs. Very little magnesium circulates in your bloodstream. According to the Office of Dietary Supplements, magnesium is required for over 300 chemical reactions in your body. For example, magnesium relaxes your nerves and muscles and keeps your blood circulating smoothly. Good food sources include spinach, basil, cucumbers, flaxseeds, ginger, swiss chard and summer squash. According to the Institute of Medicine, men 19 to 30 need 410 mg a day, while those over 30 need 420 mg of magnesium daily. Women 19 to 30 need 310 mg, and those over 30 need 320 mg a day.
Zinc
Needed in small amounts, the trace mineral zinc helps regulate blood sugar levels and maintain a healthy metabolic rate and immune system. Zinc is linked to a protein called gustin, which helps taste and smell work together. Zinc is plentiful in foods such as crimini mushrooms, calf's liver, lamb, asparagus, chard, collard greens and yogurt. The Institute of Medicine reports that men 18 and older need 18 mg a day, while women of the same age group need 8 mg a day. Signs of zinc deficiency include eczema on the hands and face, hair loss, delayed sexual maturation, menstrual irregularities and mental impairment.
Member Comments