Taking vitamins and minerals daily is important, as these nutrients are responsible for helping to promote a healthy and strong body, while also aiding in the function of many bodily organs and providing their own benefits. The easiest way to obtain these substances is to supplement your daily diet with certain foods, which are all rich in a variety of vitamins and minerals.
Vitamin C (Ascorbic Acid)
Vitamin C is water-soluble. Unfortunately, this means the vitamin is not stored in your body. Vitamin C is an antioxidant nutrient, helping to block damage that free radicals may cause. Vitamin C is necessary for the manufacture and maintenance of body tissues, along with stimulating collagen production, a protein that is used to make skin, blood vessels, muscles and cartilage. According to the University of Maryland Medical Center, a vitamin C deficiency may result in dry skin, splitting hair, easy bruising or gingivitis. Good food sources of vitamin C include spinach, raspberries, red peppers, papaya, cranberries, cabbage and tomatoes.
Vitamin E
Vitamin E is another antioxidant substance, essential for protecting your body from free radicals. MedlinePlus notes that free radicals may play a role in the development of aging conditions. Vitamin E is important for enhancing the formation of red blood cells, which are needed for cell to cell oxygen transfer. Also, vitamin E is responsible for promoting healthy blood flow throughout your body, helping to produce new cells. Low intake of vitamin E may cause weakness in your muscles or abnormal eye movements. Vitamin E is found in founds like vegetable oils, olives, corn and asparagus.
Zinc
Zinc is a trace mineral, important for aiding in the healing of wounds. Zinc helps to enhance your immune system, while also playing an essential role in reproduction, vision, growth and taste. According to the University of Maryland Medical Center, zinc is another antioxidant substance, effective in neutralizing free radicals and preventing them from possibly damaging your body. Symptoms of a zinc deficiency may include weight loss, appetite loss, depression or hair loss. Zinc is found in plenty of foods such as whole grains, shrimp, poultry, pinto beans, red meats, mushrooms, pumpkin, lobster and oysters.
Vitamin A
Vitamin A is fat-soluble, meaning it is stored in your body. Vitamin A also holds antioxidant properties, fight off free radicals. According to MedlinePlus, vitamin A is mainly known for its ability to promote healthy vision. However, vitamin A is also essential for the regular formation and repair of your teeth and skin. Low intake of vitamin A may lead to possible vision problems. Vitamin A is found in foods like cheese, pink grapefruit, apricots, halibut, winter squashes, eggs, cantaloupe and carrots.
References
- MedlinePlus: Minerals
- University of Maryland Medical Center (UMMC): Vitamin C (Ascorbic Acid); Steven D. Ehrlich; 2009
- MedlinePlus: Vitamins
- University of Maryland Medical Center (UMMC): Vitamin E; Steven D. Ehrlich; 2009
- MedlinePlus: Vitamin A
- University of Maryland Medical Center (UMMC): Zinc; Steven D. Ehrlich; 2009
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