Vitamins and Minerals

Vitamins are chemical substances that come from food used to help the health. Minerals make and break down body tissues, and regulates metabolism. There are lots of sorts of vitamins and minerals, for instance meals 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 necessary to have a balanced food plan, to make sure essential vitamins and minerals are met.

There are various vitamins and minerals available, however it can be too long to explain each mineral and every vitamin. Under is a abstract of the primary vitamins and minerals that are fashionable on the moment.

Vitamin B

Vitamin B has many forms. One of them is called Thiamin. It helps to keep the membranes and the nervous system in order. They are often present in bread, cereals and potatoes. Vitamin B also comprises folate, which produces folic acid. This is necessary for pregnant ladies in order to reduce the possibilities of the baby having spinal bifida, which is a certain type of condition that may affect the spine.

The opposite form is called Riboflavin, which helps in relation to the growth and the development of DNA, and other chemical reactions. They can be present in cheese, fish, yoghurt, red meat, but also 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 soak up the mineral calcium and phosphorus, it can be present in sunlight, however it can be present in eggs, and fish. The elderly, and sure teams of individuals whom cover their body for non secular reasons, are at a better risk of getting a low vitamin D intake.

Vitamin E

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


As acknowledged previously minerals are wanted to help chemical reactions within the body. For instance sodium helps to control the quantity of water within the body used when we are sweating throughout heavy train, 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 will be defined under


Found 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 an effort to keep away from reducing the possibilities of poorly managed gums and teeth. Great sources of calcium embrace 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 towards chemical damage, to process iron, and the role of the functioning of the nervous system. Copper will 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. Women need more iron than males as a consequence of girls undergoing certain body modifications including being pregnant, 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 larger risk. Good sources of those embody red meat, fish, pulses and spinach.


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

The above gives a clear indication of the importance of consuming a various balanced diet. The weight loss plan should be made up of at least 30% carbohydrate primarily based foods, 30% needs to be based mostly on fruit and vegetables, 10% ought to come from dairy foods, high fats and high sugar, and likewise ought to come from meat and different alternatives. If a balanced weight loss program is made up of those varieties there should be an adequate intake of vitamins and minerals, needed by the body, to sustain life and health.

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