Sound nutrition is the cornerstone of healthy living --- you need the proper fuel to power the machine, whether that machine is involved in tough workouts or the hectic activity of daily living. Vitamins and minerals ensure that the body's internal systems are in prime working order, and they are obtained through ingestion of the right foods. Eating foods that contain these vitamins have a direct effect on the body's processes and are essential for life.
Minerals
Simply put, there are four major minerals in the body: iron, calcium, magnesium and phosphorus, each serving a specific task in regards to holistic health. Of the four, calcium has the highest concentration, found mostly in "hard" tissue like bones and teeth. The best sources for calcium are animal and soy milk -- and products made from such -- as well as nuts and some legumes. Leafy green vegetables like spinach and collards are high in magnesium, while helps solidify bone material. Phosphorus is found in a number of foods and is a major component in metabolism. Found in meat and most nuts, iron is responsible for regulation of red blood cell health.
Fat-Soluble Vitamins
Fat-soluble vitamins are classified according to an assigned letter: A, D, K and E. Fat-soluble vitamins --- so named because they're absorbed directly into fat cells --- are abundant in most plant foods as well as in many types of fish. Fat-soluble vitamins are required and without sufficient amounts, marked deficiencies will occur; conversely, too much of these vitamins leads to blood toxicity. Eat spinach and other leafy greens, which contain plenty of vitamin K; D is fortified in milk; antioxidant E regenerates skin; and A bolsters vision and your body's immunity response.
Trace Minerals
All trace minerals --- meaning they are found in relatively small amounts but are essential nonetheless --- come solely from plant material. There are nine: zinc, iodine, cadmium, cobalt, copper, chromium, selenium, molybdenum and manganese and all aid in metabolic regulation. Consuming more than the body's required amounts is especially harmful to the liver.
Water-Soluble Vitamins
Easily dissolved in water, there are only two such vitamins: B and C, with B consisting of a group that includes folic acid, biotin, thiamine, riboflavin, cobalamin, niacin, pantothenic acid and pyridoxine. Unlike other vitamins, there's no surplus available so your body needs these vitamins daily. Nearly all animal and plant products contain at least one of these types of vitamins. Vitamin C, a popular dietary supplement, is found in many citrus fruits and peppers and aids in bolstering your immune system.
References
- "The Complete Idiot's Guide to Vitamins and Minerals"; Alan H. Pressman & Sheila Buff; 2007
- Centers for Disease Control: Overview of Vitamins & Minerals
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