Food provides your body with the materials it needs to control your nervous system, build cells and tissues, fight infections and produce red blood cells. The materials it uses are composed of the many nutrients you need to consume each day. These nutrients include proteins, carbohydrates, fats, water, and the essential vitamins and minerals. Vitamins and minerals are so important to health that specific requirements have been identified for the body each day.
Which Vitamins and Minerals Do You Need?
Your body needs a combination of vitamins A, C, D, E, K and the B vitamins, which are thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate, or folic acid. It also requires both macrominerals and trace minerals. The macrominerals are calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur, which are needed in larger amounts. The trace minerals are needed in smaller amounts; these are iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium.
Why Are They Essential?
In order for an organic compound to be classified as a vitamin, a lack of the compound in the diet must cause a deficiency. Minerals are natural compounds that are found in the soil and cannot be made by humans. Your body can make some vitamins, but it is not able to supply all of the essential vitamins the body uses. If your body does not receive the proper vitamins and minerals in ample amounts, it is not able to function properly.
What Are the Best Sources?
Vitamins and minerals are found in the foods you eat. If you are not eating healthy foods, you may not be consuming adequate sources of vitamins and minerals. Healthy foods include fruits, vegetables, whole grains, nuts, seeds, fish, poultry, eggs and dairy products. Less healthy foods are processed foods and foods high in saturated and trans fat. The Harvard School of Public Health says the healthiest diet is based on plant foods because these are rich in vitamins, minerals and other needed nutrients.
Considerations
Some processed foods, such as cereal and bread, are fortified with vitamins. It is best to eat a variety of natural foods to ensure you get ample amounts of the vitamins and minerals in your diet. If you are unsure if you are getting enough or if you do not eat well every day, you can add a daily multivitamin to help fill in the gaps. Always check with your health care provider before increasing your vitamin intake if you are on medications. Some vitamins can interfere with how your medications work.
Member Comments