Vitamins and minerals are natural compounds that are found in the foods that you eat. They come from plants, the soil and from animal products. Each day you must consume certain vitamins and minerals so that your body can acquire these essential nutrients. They are important because without them, your body could develop deficiency symptoms and not function properly.
Which Minerals and Vitamins Do You Need?
Nutritionists have determined that there are 13 essential vitamins and several minerals that you need each day. The vitamins include the eight B vitamins known as thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate. You also need vitamins A, C, D, E and K. Minerals are grouped in one of two categories. The macro-minerals include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. The trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium. In general, you need larger amounts of the macro-minerals than you do of the trace minerals.
Importance Of Vitamins And Minerals
Vitamins and minerals are important because they are used in virtually every system in your body. The B vitamins for example are important in metabolism and they help provide energy to your cells. Vitamins and minerals are also involved in the function of your immune system, nervous system, in digestion, in muscle function and in the creation of new cells and tissues. If you are deficient in vitamins and minerals, your body will have difficulty performing these functions and your health could suffer.
Good Sources
The best sources for the essential vitamins and minerals are healthy foods such as vegetables, fruits, nuts, seeds, dairy products and lean meats. These foods make up a balanced diet and supply your body with the essential nutrients that it needs to function properly. In addition to healthy food sources, you can get the essential vitamins and minerals in a quality multivitamin. A multivitamin can be added to a healthy diet to ensure that you get at least the minimum intake everyday, which can help prevent deficiency symptoms.
Considerations
Each of the vitamins and minerals has a recommended dietary allowance or RDA. The RDA is the minimum amount that you need each day to avoid health problems from a deficiency. Symptoms of a deficiency include poor hair growth, lack of energy, nervous system problems, anemia, osteoporosis and immune dysfunction. Each vitamin deficiency can cause symptoms, because each is used for a variety of important functions. Most people can get the RDA, by eating a balanced diet and supplementing with a multivitamin.
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