Vitamins are categorized as fat-soluble or water-soluble. All of our essential nutrients can be found in food sources, so it's necessary to maintain a balanced diet. If you want to know more about the basics, read on!
It's common knowledge that we need to eat a balanced diet to stay healthy.
That means getting the proper nutrients, including vitamins and minerals. But what are they? And how do they help our bodies function correctly? The answer is found in this article!
What Are Vitamins and Minerals?
The word "vitamin" comes from the words "vital" (meaning essential for life) and "amine," which refers to organic compounds containing nitrogen. It's an organic compound necessary for the average growth or maintenance of bodily functions even if you get enough calories from food sources. Minerals are also considered essential nutrients because they regulate body processes like blood clotting, nerve conduction, and muscle contraction.
Vitamins can be either fat-soluble or water-soluble. Fat-soluble vitamins include A, D, E, and K; they dissolve in fats rather than in water. If your body doesn't have enough of these vitamins to carry out vital functions, they can accumulate in the liver so that the body doesn't get too much of it. But this can cause severe liver damage and other complications if excess levels build up over time. Water-soluble vitamins dissolve in water, like vitamin C and B complex vitamins (B1, B2, B6, folate or folic acid, choline).
Why Take Necessary Vitamins and Minerals?
It's vital to our health and well-being to provide ourselves with the appropriate vitamins, minerals, and nutrients from our daily diet. We need a steady supply of these food compounds to maintain good health – they keep us alive. Suppose you ever notice yourself feeling down or tired for no apparent reason. In that case, it might be because your body is deficient in necessary compounds and nutrients, or your body cannot digest these food sources properly.
It's always crucial that we eat a balanced diet rich in essential vitamins and minerals – plant foods are great for carbs, proteins, fatty acids, and fiber to maintain our energy levels. You can also get plenty of the oxygenating compounds you need through green vegetables.
Vitamins and Minerals We Need
Vitamin A is necessary for healthy vision, skin, and immune system functioning. This nutrient can be found in green, leafy vegetables such as kale and spinach. Vitamin B1 is needed to metabolize carbohydrates and fats and maintain a healthy nervous system; it may also help prevent memory-related diseases such as Alzheimer's disease.
B2 and B3 help convert food into fuel, which can be used to keep our minds clear. Our body also needs Vitamin B6 for metabolizing carbs properly, maintaining a healthy immune system, and producing red blood cells.
Vitamin C keeps us feeling strong and healthy by boosting the immune system, improving cardiovascular health, reducing stress and anxiety, and keeping our bones strong. Vitamin C is found in citrus fruits such as oranges and lemons.
Vitamin D plays a crucial role in absorbing calcium for the healthy development of bones. When your body has this mineral, it can soak at least 300% more than if you are deficient in Vitamin D. You can find Vitamin D in milk and eggs.
As a powerful antioxidant, Vitamin E helps fight free radicals, which are known to cause cancer. It also improves cardiovascular health by reducing cholesterol levels. This nutrient is abundant in vegetable oils, seeds, and nuts.
Vitamin K helps maintain healthy arteries and blood vessels, which keep our organs adequately nourished. It can be found in leafy green vegetables like kale, spinach, and salad greens.
Zinc is crucial for maintaining a healthy immune system and improving wound healing, bone growth, and boosting fertility. In addition, oysters are rich in Zinc.
The Magnesium mineral is needed for the production of DNA and keeping our bones strong and healthy. It also helps treat symptoms of anxiety and depression by boosting serotonin levels. You can find magnesium in dark chocolate, brown rice, and whole grains such as oats and quinoa.
Calcium is necessary for the development and health of our bones and healthy nervous system functioning. This mineral can be found in dairy products such as milk, yogurt, and cheese.
Iron helps transport oxygen around our bodies so that our organs receive the nutrients they need to function correctly. Unfortunately, iron deficiency is one of the most common nutrient deficiencies in the world. You can find iron in red meat, green leafy vegetables, and fruits such as apricots and raisins.