The purpose of nutrition is to supply your body with the nutrients it needs for it to complete the many important bodily functions. Your personal nutrition plan includes all of the foods you eat. It is your responsibility to provide your body with what it needs. If you do not consume essential vitamins and minerals, your body will respond by producing symptoms that correspond to deficiencies.
Essential Nutrients
The key nutrients your body uses each day include proteins, carbohydrates, fats, water, vitamins and minerals. Vitamins and minerals are two very important groups of nutrients because your body uses them in almost all of its chemical reactions and functions. Several vitamins and minerals must be replenished each day. The essential vitamins include vitamins A, C, D, E, K and the eight B-complex vitamins thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate. Minerals are classified into two groups. The macro-minerals are minerals that you need larger amounts of and these, including magnesium, phosphorus, calcium, sodium, potassium, chloride and sulfur. Trace minerals, or micro-minerals, are required in smaller amounts and include manganese, copper, iodine, zinc, cobalt, fluoride, selenium and iron.
Food Sources
Vitamins and minerals are natural substances that can be found in plant foods and animal products. The best way to get the majority of these nutrients in your diet is to eat a balanced diet that contains a variety of foods. Some good examples of foods that are high in vitamins and minerals include fruits, vegetables, seeds, nuts, dairy products and lean meats such as fish and poultry. If you consume these types of foods each day, you will most likely get the nutrients your body requires.
Recommendations And Deficiency
Each vitamin and mineral have a recommended dietary allowance, or adequate intake level. These are commonly known as the RDA or AI, and they refer to the minimum daily intake required by your body to avoid symptoms of a deficiency. If you fail to consistently get the RDA or AI of the aforementioned essential vitamins and minerals, your body can begin to malfunction. Some symptoms of various deficiencies can include low energy levels, immune system weakness, anemia, nervous system problems, muscle pain and vision problems.
Considerations
It can be difficult to keep track of how much of each vitamin and mineral you consume each day. If you eat a balanced diet that contains a variety of foods, chances are you are getting at least the minimum intake requirements. The Harvard School of Public Health says a multivitamin can be a good way to ensure you are getting what you need each day, in addition to eating a healthy balanced diet.
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