Vitamins are chemicals that come from food used to support the health. Minerals make and break down body tissues, and regulates metabolism. There are a lot of forms of vitamins and minerals, for example foods containing vitamins A, C and E comprise 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 food plan, to ensure essential vitamins and minerals are met.

There are lots of vitamins and minerals available, but it would be too long to explain every mineral and every vitamin. Below is a abstract of the principle vitamins and minerals which can be in style on the moment.

Vitamin B

Vitamin B has many forms. Considered 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 vital for pregnant women in an effort to reduce the possibilities of the baby having spinal bifida, which is a certain type of condition that can affect the spine.

The other kind is called Riboflavin, which helps in relation to the expansion 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

Also 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 can be present in sunlight, but it may also be present in eggs, and fish. The aged, and certain teams of individuals whom cover their body for spiritual reasons, are at a better 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 can be found in prawns, almonds, nuts and beans.


As stated beforehand minerals are needed to assist chemical reactions in the body. For example sodium helps to manage the quantity of water within the body used when we are sweating throughout heavy train, or when the weather is at a very high temperature. The body regulates the amount of water in partnership with sodium. There are very many minerals wanted for our our bodies, some which shall be defined beneath


Found in bones and teeth, calcium helps to keep them sturdy and healthy. This is absorbed by working with the vitamin, Vitamin D. A suitable intake of Vitamin D is needed in order to keep away from reducing the possibilities 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’s concerned in quite a lot of processes including the protection of body cells against chemical damage, to process iron, and the role 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 around the body. Girls want more iron than males resulting from women undergoing certain body changes 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 greater risk. Good sources of these embrace red meat, fish, pulses and spinach.


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

The above offers a transparent indication of the importance of consuming a diverse balanced diet. The diet needs to be made up of at the least 30% carbohydrate based mostly foods, 30% should be based on fruit and vegetables, 10% should come from dairy foods, high fat and high sugar, and in addition ought to come from meat and other alternatives. If a balanced food plan is made up of these varieties there should be an adequate intake of vitamins and minerals, needed by the body, to sustain life and health.

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