food sources of vitamins and minerals

Vitamin And Minerals Food Sources

Vitamins and minerals are nutrients that the body needs to work properly. Milk, yogurt, hard cheeses, fortified cereals, spinach

The amount of energy and nutrients required for optimum health varies from person to person. For anyone who feels supplemental vitamins and minerals are essential, please check out Vitamist Spray Vitamins, Minerals and Herbs. All Vitamist sprays are 100% certified through the United States. They contain no binders, fillers, colors or waxes. They’ve been listed in the Physicians Desk Reference (PDR) for six years with patented formulas. These products are 30-day money back guaranteed.

Please make reference to the list below for your help guide to getting optimal vitamins and minerals from food sources. Fat-soluble vitamins that may be stored in the body, include vitamins A,D,E and K. Water-soluble vitamins, including vitamins C and B groups, aren’t so easily stored and daily consumption of these is essential. Contained in parenthesis is the Food and Nutrition Board’s Recommended, adult Dietary Allowances (RDA’s) that are “designed for the maintenance of good nutrition of pretty much all healthy people in the United States.”

Vitamin And Minerals Benefits

Vitamins and minerals make people’s bodies work correctly. Although you get vitamins and minerals in the foods you eat every single day, some foods convey more vitamins and minerals than others.

Vitamins fall under two categories: fat soluble and water soluble. The fat-soluble vitamins – A, D, E, and K – dissolve in fat and could be stored in your body. The water-soluble vitamins – C and also the B-complex vitamins (such as vitamins B6, B12, niacin, riboflavin, and folate) – have to dissolve in water before your body can absorb them. Due to this, your body can’t store these vitamins. Any vitamin C or B that the body doesn’t use because it passes through your system sheds (mostly when you pee). Which means you need a fresh way to obtain these vitamins every single day.

Role Of Vitamins and Minerals

Vitamins and minerals raise the immune system, support normal development and growth, and help cells and organs do their jobs. For instance, you’ve probably heard that carrots are great for your eyes. It’s true! Carrots are filled with substances called carotenoids that the body converts into vitamin A, which will help prevent eye problems.

vitamins and minerals source
vitamins and minerals source

Another vitamin, vitamin K, helps blood to clot (so cuts and scrapes stop bleeding quickly). You will find vitamin K in green leafy vegetables, broccoli, and soybeans. And also to have strong bones, you have to eat foods for example milk, yogurt, and green leafy vegetables, that are rich in the mineral calcium.

Vitamins, Minerals and also the Athlete.

For a long time it had been believed that the body only needed proteins, fats, carbohydrates along with a number of minerals to stay healthy and fit. But then it was learned that these dietary components weren’t enough – tiny levels of other materials were essential to help keep the body functioning. These vital ingredients were named vitamins.

Vitamin A: Present in two forms: Retinol and Beta carotene

Is essential for vision in dim light, for healthy skin and surface tissues, particularly those which excrete mucus (as an example the intestines, lungs and vagina). Additionally, it prevents infections and it is necessary for the immune system
Food Sources: Fish liver oils (for instance cod or halibut liver oil), liver, carrots, fortified margarine, cheese and dark green leafy vegetables

Vitamin D: Present in two main forms: Cholecalciferol and Ergocalciferol.

Employed for the growth and upkeep of bones and teeth through regulation of absorption and metabolism of calcium
Food Sources: Oily fish, eggs, milk, fortified breakfast cereals and fortified margarine. Also made in the body by action of sunlight around the skin

Vitamin E: Found as a number of compounds called tocopherols.

Employed for the protection of cell membranes and fats from oxidative damage; protection of vitamin A, immune system and nervous system
Food Sources: Vegetable oils, eggs, whole grains, green vegetables and nuts

Vitamin K: Covers numerous compounds, including Phylloquinone

Is essential for normal blood clotting and energy metabolism
Food Sources: Dark green leafy vegetables, liver, meat, potatoes and cereals

Minerals Function Food Sources

Sodium:

Helps regulate body fluids and it is involved in energy release, functioning of nerves and muscle contraction. Increases blood pressure
Food Sources: Salt, bread and whole grain cereal, bacon, ham, shellfish, smoked fish, soy sauce, and foods which have been preserved by using salt

Potassium:

Can be used in the body’s fluid balance and it is involved in membrane functions, muscle function and reduces blood pressure
Food Sources: Potatoes, vegetables, greens, pork, dairy products, fruit (especially bananas) and juices

Calcium:

For bones and teeth, blood clotting, hormone secretion, muscle and nerve function
Food Sources: Milk, cheese, bread and flour, green leafy vegetables and small oily fish with bones

Magnesium:

Involved with muscle tone and activates enzymes
Food Sources: Milk, bread, potatoes and vegetables

Iron:

Essential for the manufacture of hemoglobin in blood (red cells) oxygen transport and transfer to tissues, activates enzymes
Food Sources: Red meats, liver, flour and whole grain cereal, potatoes, and vegetables

Zinc:

For growth, bone metabolism, activation of enzymes, discharge of vitamin A from liver, immune system, taste and insulin storage
Food Sources: Meat, liver, seafood (especially oysters) milk, bread, and cereals

Copper:

Essential for enzyme function, especially blood formation, bone metabolism, immune system, nerve function and energy metabolism
Food Sources: Oysters, mussels, whelks, liver, brewer’s yeast, whole grains, nuts and cocoa

Manganese:

Essential for enzyme activation and cell structure (works together with calcium and iron)
Food Sources: Wholemeal bread, wheat germ, nuts, avocados, peas, and tea
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