Vitamins are chemicals that come from meals used to assist the health. Minerals make and break down body tissues, and regulates metabolism. There are various varieties of vitamins and minerals, for instance meals containing vitamins A, C and E comprise antioxidants, which can assist to reduce the ageing process. The Mineral Magnesium helps to transform meals into energy. Sadly vitamins and minerals can only be sourced by food. This is the reason it is essential to have a balanced diet, to ensure essential vitamins and minerals are met.

There are lots of vitamins and minerals available, however it could be too long to describe each mineral and every vitamin. Under is a summary of the principle vitamins and minerals which are well-liked on the moment.

Vitamin B

Vitamin B has many forms. One in all them is called Thiamin. It helps to keep the membranes and the nervous system in order. They are often found in bread, cereals and potatoes. Vitamin B additionally accommodates folate, which produces folic acid. This is essential for pregnant ladies in an effort to reduce the possibilities of the baby having spinal bifida, which is a sure type of condition that can affect the spine.

The other form is called Riboflavin, which helps in relation to the growth and the development of DNA, and other chemical reactions. They are often found in cheese, fish, yoghurt, red meat, but in addition beans.

Vitamin C

Additionally called ascorbic acid, it produces collagen and blood vessels needed for gums and teeth. They are often found in oranges, strawberries, blackcurrants, Brussels sprouts and potatoes.

Vitamin D

This vitamin helps to soak up the mineral calcium and phosphorus, it may be found in sunlight, but it will also be present in eggs, and fish. The aged, and sure groups of individuals whom cover their body for spiritual reasons, are at a larger risk of having a low vitamin D intake.

Vitamin E

This is an antioxidant which might help to reduce the process of ageing within the body. It additionally produces red blood cells and helps to forestall blood clotting. It may be found in prawns, almonds, nuts and beans.


As acknowledged beforehand minerals are needed to help chemical reactions within the body. For instance sodium helps to manage the amount of water in the body used when we are sweating during heavy exercise, or when the climate is at a really high temperature. The body regulates the quantity of water in companionship with sodium. There are very many minerals needed for our our bodies, some which shall be defined under


Found in bones and tooth, calcium helps to keep them strong and healthy. This is absorbed by working with the vitamin, Vitamin D. A suitable intake of Vitamin D is needed as a way to avoid reducing the probabilities of poorly managed gums and teeth. Great sources of calcium embody spinach, milk, cheese and almonds.


This is used to produce the pigment in hair, skin, bones and teeth. It’s involved in a variety of processes together with the protection of body cells in opposition to chemical damage, to process iron, and the function of the functioning of the nervous system. Copper may be found in seafood, nuts and wholegrain foods.


This is an essential mineral as it the component of red blood cells. This helps to hold oxygen around the body. Ladies want more iron than males due to girls undergoing certain body adjustments including being pregnant, childbirth, and heavy menstruation. Anaemia is the most widespread cause of lack of a poor intake of iron. Pregnant and breastfeeding females are at a better risk. Good sources of these embody red meat, fish, pulses and spinach.


Very important within the production of the immune system, particularly DNA. It additionally helps to manage the male hormone testosterone, and helps to convert this into the feminine intercourse hormone oestrogen. Nice sources of zinc embrace dairy products i.e. cheese, milk and yoghurt, additionally soya beans, nuts and eggs.

The above offers a clear indication of the significance of consuming a various balanced diet. The diet must be made up of at the very least 30% carbohydrate based mostly foods, 30% needs to be based on fruit and vegetables, 10% should come from dairy meals, high fats and high sugar, and in addition ought to come from meat and different alternatives. If a balanced eating regimen is made up of these varieties there must be an adequate intake of vitamins and minerals, wanted by the body, to sustain life and health.

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