Vitamins are chemical substances that come from meals used to help the health. Minerals make and break down body tissues, and regulates metabolism. There are various kinds of vitamins and minerals, for instance foods containing vitamins A, C and E contain antioxidants, which may help to reduce the ageing process. The Mineral Magnesium helps to convert meals into energy. Sadly vitamins and minerals can only be sourced by food. This is the reason it is important to have a balanced eating regimen, to make sure essential vitamins and minerals are met.

There are a lot of vitamins and minerals available, but it would be too long to explain every mineral and each vitamin. Beneath is a abstract of the main vitamins and minerals which can be common on the moment.

Vitamin B

Vitamin B has many forms. One in every of them is called Thiamin. It helps to keep the membranes and the nervous system in order. They can be present in bread, cereals and potatoes. Vitamin B additionally incorporates folate, which produces folic acid. This is important for pregnant girls as a way to reduce the chances of the baby having spinal bifida, which is a sure type of condition that may have an effect on the spine.

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

Vitamin C

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

Vitamin D

This vitamin helps to absorb the mineral calcium and phosphorus, it could be found in sunlight, however it can be found in eggs, and fish. The aged, and certain teams of individuals whom cover their body for religious reasons, are at a larger risk of having a low vitamin D intake.

Vitamin E

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


As stated previously minerals are needed to assist chemical reactions in the body. For example sodium helps to regulate the amount of water within the body used once we are sweating during heavy exercise, or when the weather 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 bodies, some which might be explained beneath


Present in bones and teeth, calcium helps to keep them robust and healthy. This is absorbed by working with the vitamin, Vitamin D. A suitable intake of Vitamin D is required in order to keep away from reducing the chances of poorly managed gums and teeth. Nice sources of calcium include spinach, milk, cheese and almonds.


This is used to produce the pigment in hair, skin, bones and teeth. It’s involved in a wide range 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 can be present in seafood, nuts and wholegrain foods.


This is an essential mineral as it the part of red blood cells. This helps to carry oxygen around the body. Ladies need more iron than men due to women undergoing sure body changes together with pregnancy, childbirth, and heavy menstruation. Anaemia is probably 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 include red meat, fish, pulses and spinach.


Essential within the production of the immune system, especially 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 embody dairy products i.e. cheese, milk and yoghurt, also soya beans, nuts and eggs.

The above provides a transparent indication of the importance of consuming a different balanced diet. The eating regimen must be made up of at the very least 30% carbohydrate primarily based meals, 30% must be primarily based on fruit and vegetables, 10% ought to come from dairy foods, high fat and high sugar, and in addition should come from meat and different alternatives. If a balanced weight loss program is made up of these varieties there should be an adequate intake of vitamins and minerals, wanted by the body, to maintain life and health.

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