Vitamins and Minerals

In this page you will know

What are Vitamins?

Vitamins are substances which are required for our nutrition and proper functioning of body. Our body is not capable of producing vitamins except Vitamin D. But, vitamins are found in plants and animals. Through our diets and dietary supplements we get vitamins.

Why Vitamins are Important for us

Vitamins are important for our body for many many reasons. The following are the most significant importance of vitamins for our body.

  • Vitamins are necessary for new cell growth.
  • Vitamins slow the aging process.
  • Vitamins help our body to release the energy from foods.
  • Vitamins help our body to build a strong immune system.
  • Vitamins help our tissues and bones to be repaired and grown properly.
  • Vitamins help to build strong blood vessels, reduce cholesterol thus reduce the risks of some heart diseases.
  • Vitamins help to increase the healing rate of burn injuries.
  • Vitamin E keeps our skin and hair more healthy.
  • Vitamins help to increase the Eye Sight.
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Types of Vitamins

Vitamins are classified in 13 Groups. They are:

  1. Vitamin A
  2. Vitamin B1
  3. Vitamin B2
  4. Vitamin B3
  5. Vitamin B5
  6. Vitamin B6
  7. Vitamin B7
  8. Vitamin B9
  9. Vitamin B12
  10. Vitamin C
  11. Vitamin D
  12. Vitamin E
  13. Vitamin K
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Main Functions and Food Sources of Vitamin

Vitamin A

Functions:

  • It plays a very important role to have healthy eyesight.
  • It also helps us to grow properly and maintain a healthy skin.
Food Sources: Carrots, Fish liver Oil, Milk, Enriched Margarine, Spinach.

Vitamin B

Functions: Vitamin B is classified in more classified groups of B1, B2, B3, B5, B6, B7,B9 and B12.Their main functions for our body are:

  • Vitamin B1 helps to release energy from the foods.
  • Vitamin B1 also helps to build a stable and healthy nervous system.
  • Vitamin B2 is good for growth.
  • Vitamin B6 Helps the Central Nervous System for proper functioning.
  • Vitamin B12 helps in forming Blood cells thus reduces the risk of anemia (Deficiency of Red Blood Cells).
  • Vitamin B12 prevents the nerves from damage.
Food Sources: Rich sources of Vitamin B are whole grains like oats and wheat, sea foods, chicken, egg, banana, cheese.

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Vitamin C

Functions:

  • It strengthens our immune system to protect us from viruses, bacteria.
  • It increases the lifetime of our cells.
  • It reduces cholesterol.
  • It increases the healing rate of wounds.
Food Sources: Rich sources of vitamin C are Tomatoes, peppers, strawberries,Orange.

Vitamin D

Functions:

  • It strengthens our bones and teeth.
  • It also helps us to absorb calcium.
Food Sources: Rich sources of vitamin D are Fish, egg yolks, cod liver oil, milk and other dairy products.
Besides these foods direct sunlight is a natural source of vitamin D for our body. Direct sunlight helps our body to produce Vitamin D.

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Vitamin E

Functions:

  • It acts as super anti-oxidant which protects our cells from damages caused by free radicals. In this way it slows down our aging process.
  • It reduces blood pressure.
  • It protects our lungs from polluted air.
  • It improves health of our skin and hair.
Food Sources: Rich sources of vitamin E are Nuts, Soya beans, vegetable oil.

Vitamin K

Functions: Vitamin K increases the clotting process of blood and thus stops our bleeding.

Food Sources: Rich sources of vitamin K are Leafy green vegetables, milk.

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What are Minerals?

Minerals are the primary elements which come from earth or water. Our body needs minerals for its proper functioning. Deficiency of minerals causes different kind of physical problems and symptoms. But, taking excessive minerals will also cause bad side effects. Minerals also cannotbe produced in our body. But, our body can take minerals from the food we eat.
Some of the most important minerals for our body are:

  • Calcium
  • Iron
  • Magnesium
  • Phosphorus
  • Zinc
  • Iodine
  • Potassium
  • Selenium
  • Chromium
  • Copper
  • Manganese
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Main Functions and Food sources of the Minerals

Calcium

Functions:

  • It strengthens our bones and teeth.
  • It helps in blood clotting
  • It helps in proper nerve function.
Food sources: Milk, cheese, Broccoli, Dried apricot, Salmon.

Iron

Functions:

  • It is part of hemoglobin which carries oxygen to our tissues.
  • It strengthens our immune system.
  • It also prevents one kind of anemia.
Food sources: Meat, Fish, Egg, Beans, Liver, Kidney, Whole grain cereals.

Magnesium

Functions:

  • It helps our body to release energy from the food.
  • It strengthens our bones.
  • It helps our body to control body temperature.
  • It helps our body to absorb Vitamin C
Food sources: Sea food, Milk, Cheese, Green leafy vegetables, Peas, Yogurt, Apricot

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Phosphorus

Functions:

  • It strengthens our bones.
  • It helps our body to produce energy.
Food sources:Fish, Eggs, Milk, Cheese , Peas.

Zinc

Functions:

  • Zinc strengthens our immune system.
  • It increases the rate of wound healing.
  • It helps our reproduction system like sperm develop.
  • It helps digestion
Food sources:Cheese, Milk, Red meat,Whole grain breads,Eggs, Beans, Nuts.

Iodine

Functions:

  • It acts as part of the thyroid hormone
  • It prevents infantile myxedema (a kind of birth defect )
Food sources: Iodized Salt, Sea food.

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Potassium

Functions:

  • It acts with sodium and regulates the water level of our body.
  • It also regulate blood pressure and heart functions.
  • It helps to transmit the nerve impulses.
Food sources: Banana, Orange, Strawberries, Brown rice, Garlic, Ginger, Potatoes, Green leafy vegetables.

Selenium

Functions:

  • It keeps our liver healthy.
  • It is an anti-oxidant and it reduces the risk of cancer.
Food sources: Meat, Fish, Nuts,Green vegetables,Onion, Whole wheat bread.

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What are Vitamin and Mineral Supplements?

Vitamins and mineral supplements are a way of ensuring enough nutrients for the body. These supplements can be found in one of the following forms:

  • Tablet
  • Capsule
  • Liquid
  • Powder
  • Pill

Why You May Need to take Vitamin and Mineral Supplements?

You may need to take vitamin and mineral supplements for any one of the following reasons:

  • We get vitamins and mineral from the foods we eat daily.But, in some special cases like you are sick for a few days your body might get too weak.Daily meals may not provide you enough vitamins or minerals. In this case you may need to take vitamins and minerals additionaly with your daily meal.
  • You are not sick but you want to increase your energy and stamina.
  • You want to make your skin more healthy and beautiful.
  • You want to slow down your aging.
  • You want to take preventive measures against cancer and heart diseases.
  • You want to make your bones and teeth stronger.
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Where can you find/Buy Vitamin and Mineral Supplements?

You can find or buy these supplements in any of the following places.

  1. Local Drug Stores: These supplements should be available in your local drug sores. Check them if you have time to go.
  2. Online Stores: If you don't have time or you want to check vitamin and mineral supplements according to your demand sitting in front of your pc then you can check the Online stores. There are many stores available online.

Things you should consider before taking these Supplements

  • Unnecessary taking of vitamins and minerals can cause you serious side effects. So, don't take any of the supplements without taking a doctor's advice.
  • Never take these supplements in an empty stomach. Ask your physician about the proper time for taking them.
  • Also ask your physician about the method of storing these supplements.
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