Vitamins are chemicals that come from food that are used to maintain health. Minerals make and break down body tissues and regulate metabolism. There are many varieties of vitamins and minerals, for example, foods that contain vitamins A, C, and E contain antioxidants, which can help slow the aging process. The mineral Magnesium helps convert food into energy. Unfortunately, vitamins and minerals can only be obtained from food. This is the reason why it is important to have a balanced diet, to ensure that essential vitamins and minerals are met.

There are many vitamins and minerals available, but it would take too long to describe each mineral and each vitamin. Below is a summary of the main vitamins and minerals that are popular right now.

Vitamin B

Vitamin B has many forms. One of them is called thiamine. Helps keep membranes and nervous system in order. They can be found in bread, cereals and potatoes. The B vitamin also contains folate, which produces folic acid. This is important for pregnant women to reduce the chances of the baby having spina bifida, which is a certain type of condition that can affect the spine.

The other form is called riboflavin, which helps with the growth and development of DNA and other chemical reactions. They can be found in cheese, fish, yogurt, red meat, but also in beans.

Vitamin C

Also called ascorbic acid, it produces collagen and blood vessels necessary for gums and teeth. They can be found in oranges, strawberries, black currants, Brussels sprouts, and potatoes.

Vitamin D

This vitamin helps absorb the minerals calcium and phosphorus, it can be found in sunlight, but it can also be found in eggs and fish. Older people and certain groups of people who cover their bodies for religious reasons are at higher risk of low vitamin D intake.

Vitamin E

This is an antioxidant that can help slow down the aging process in the body. It also produces red blood cells and helps prevent blood clotting. It can be found in shrimps, almonds, walnuts, and beans.

minerals

As stated above, minerals are necessary to help chemical reactions in the body. For example, sodium helps control the amount of water used in the body when we sweat during intense exercise or when the weather is very high. The body regulates the amount of water in association with sodium. There are many minerals necessary for our body, some of which will be explained below.

Calcium

Found in bones and teeth, calcium helps keep them strong and healthy. This is absorbed by working with vitamin D. An adequate intake of vitamin D is needed to avoid reducing the chances of poorly managed gums and teeth. Great sources of calcium include spinach, milk, cheese, and almonds.

Copper

This is used to produce the pigment in hair, skin, bones, and teeth. It is involved in a variety of processes, including protecting the body’s cells from chemical damage, processing iron, and playing a role in the functioning of the nervous system. Copper can be found in shellfish, nuts, and whole foods.

Iron

This is an essential mineral as it is the component of red blood cells. This helps carry oxygen throughout the body. Women need more iron than men because women go through certain bodily changes, such as pregnancy, childbirth, and heavy periods. Anemia is the most widespread cause of a lack of poor iron intake. Pregnant and lactating women are at higher risk. Good sources of these include red meat, fish, legumes, and spinach.

Zinc

Very important in the production of the immune system, especially DNA. It also helps control the male hormone testosterone and helps convert it to the female sex hormone estrogen. Great sources of zinc include dairy products, ie cheese, milk, and yogurt, as well as soy, nuts, and eggs.

This gives a clear indication of the importance of consuming a varied and balanced diet. The diet must be composed of at least 30% carbohydrate-based foods, 30% must be based on fruits and vegetables, 10% must come from dairy products, high in fat and sugar, and must also come from meat and other alternatives. If a balanced diet consists of these varieties, there must be an adequate intake of vitamins and minerals, necessary for the body, to maintain life and health.