Vitamins are organic substances produced by plants and animals. Minerals are inorganic substances that come from the earth, soil and water. Minerals are absorbed by plants, and living organisms like humans and animals acquire minerals from the plants they eat. Vitamins and minerals are essential for normal growth and development. Each vitamin and mineral plays an important role in maintaining health. Eating a well-balanced diet is an effective way of getting enough vitamins and minerals.
Immune Strength
Certain vitamins and minerals can help boost the immune system. Vitamin D, a fat-soluble vitamin found in tuna, herring, fortified cereals and dairy products, can boost the immune system and prevent autoimmune diseases as well as cancer. The daily intake recommendation for vitamin D is 400 IU or 10 micrograms. Zinc is one of the important minerals used by the body to keep the immune system functioning properly. For adults, the recommended daily intake is 8 to 11 mg.
Blood Health
Vitamin K, a fat-soluble vitamin naturally found in broccoli, soy beans and green leafy vegetables, helps the blood to clot. Blood clots prevent bleeding and play an important part in wound healing. Iron is an essential mineral that has a lot of functions in the body, but its most important role is hemoglobin and myoglobin production. These blood components carry and store oxygen in the body. The body needs the right amount of iron, approximately 45 mg per day.
Normal Growth and Development
Certain vitamins and minerals help the body grow and develop normally. Vitamin C, a water-soluble vitamin, is needed for growth and tissue repair. Vitamin C helps with collagen formation as well as teeth, bone and cartilage maintenance. Calcium helps build strong and dense bones. This mineral also contributes to normal growth and reproductive health.
Healthy Vision
Vitamin A, a fat-soluble nutrient and antioxidant, plays a role in vision. This vitamin helps the retina with low-light and colored vision. Vitamin A is found in liver, milk and vegetables. As an antioxidant, vitamin A protects the body's cells from the harmful effects of free radicals.
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