Vitamins are chemical compounds that come from meals used to support the health. Minerals make and break down body tissues, and regulates metabolism. There are many kinds of vitamins and minerals, for instance foods containing vitamins A, C and E contain antioxidants, which will help to reduce the ageing process. The Mineral Magnesium helps to convert meals into energy. Unfortunately vitamins and minerals can only be sourced by food. This is the reason it is essential to have a balanced weight loss plan, to ensure essential vitamins and minerals are met.

There are a lot of vitamins and minerals available, but it could be too lengthy to explain every mineral and each vitamin. Below is a summary of the principle vitamins and minerals which 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 found in bread, cereals and potatoes. Vitamin B additionally contains folate, which produces folic acid. This is essential for pregnant girls with a view to reduce the probabilities of the baby having spinal bifida, which is a sure type of condition that may affect 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 can be found in cheese, fish, yoghurt, red meat, but also beans.

Vitamin C

Also called ascorbic acid, it produces collagen and blood vessels wanted 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 may be found in sunlight, however it will also be found in eggs, and fish. The elderly, and sure groups of individuals whom cover their body for non secular 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 in the body. It also produces red blood cells and helps to stop blood clotting. It may 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 amount of water in the body used once we are sweating throughout heavy train, or when the weather is at a very high temperature. The body regulates the amount of water in companionship with sodium. There are very many minerals wanted for our bodies, some which will be defined 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 embody spinach, milk, cheese and almonds.


This is used to produce the pigment in hair, skin, bones and teeth. It is concerned in quite a lot of processes including 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 found in seafood, nuts and wholegrain foods.


This is an essential mineral as it the element of red blood cells. This helps to hold oxygen across the body. Ladies need more iron than males because of girls undergoing certain body adjustments including pregnancy, 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 higher risk. Good sources of those embrace red meat, fish, pulses and spinach.


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

The above provides a clear indication of the importance of consuming a varied balanced diet. The weight loss plan needs to be made up of no less than 30% carbohydrate primarily based meals, 30% must be primarily based on fruit and vegetables, 10% should come from dairy foods, high fat and high sugar, and also should come from meat and different alternatives. If a balanced weight-reduction plan is made up of those varieties there ought to be an adequate intake of vitamins and minerals, wanted by the body, to sustain life and health.

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