Vitamins and minerals are essential nutrients for growth and development, maintenance of heath and prevention of disease. Pay special attention to obtaining sufficient amounts of vitamins and minerals that help fight conditions you may be at higher risk of. Consult your doctor about your diet and the top vitamins and minerals for your health.
Vitamin A
Vitamin A is a fat soluble vitamin that you need for vision, immune system function, bone growth and reproduction. Vitamin A is also an antioxidant that protects your cells from free radicals, molecules that can damage your cells and DNA, accelerate aging and cause cancer. A deficiency of vitamin A is the leading cause of preventable blindness in children and can increase your risk of infections and death from infectious diseases. In fact, vitamin A deficiency affects public health in more than half of countries worldwide, particularly among pregnant women and young children in Africa and Southeast Asia. People with liver and intestinal disease may be vulnerable to vitamin A deficiencies. Vitamin A is found in fruits and vegetables plus supplements.
Vitamin D
Vitamin D is a fat soluble vitamin your body needs to absorb calcium from foods, build bones and prevent bone loss, stimulate the immune system and prevent cancer. Vitamin D is found in few foods, such as fatty fish and fortified food products. Between 80 percent and 90 percent of what your body needs can be made from skin exposure to sunlight. Nonetheless, vitamin D deficiency is a global epidemic affecting more than half of the world's population.
Calcium
Your body needs more calcium than any other mineral, primarily to support growth of healthy bones and teeth and proper function of your nerves, muscles and heart. Calcium is found in many types of foods, especially dairy products, soy, nuts and green leafy vegetables. Yet a deficiency of calcium is common, particularly among people with Crohn's disease, Celiac's disease and other malabsorption-related conditions, and postmenopausal women who consume high amounts of soda, alcohol or caffeine. A calcium deficiency can increase your risk of osteoporosis, a condition characterized by bone loss and high risk of fractures. Although the best way to obtain calcium is through food, you can also take supplements.
Potassium
Potassium is a mineral essential for all cells, tissues and organs, particularly heart function and contraction of skeletal and smooth muscles. Potassium also helps to maintain normal blood pressure. Potassium is found in fruits and vegetables and dairy products. Vomiting, diarrhea and intestinal malabsorption can cause a loss of potassium from your body, whereas eating too much sodium can increase your potassium requirements.
Member Comments