Food is one of the most essential parts of our daily lives. We eat, digest, secrete, and then repeat. But the most important thing happens in between those cycles. The vitamins, minerals, and other essential nutrients get absorbed in our intestines when we ingest our food.
Those nutrients are transferred to our organs and cells, improving our bodily functions and giving us energy. The cycle is repeated daily, and life goes on smoothly. Anyway, if you want to get more details about vitamins and minerals and their part in our lives, then keep reading:
Classification Of Vitamins And Minerals
- Vitamins: When it comes to eating food rich in vitamins, it is necessary to know some things about it. Vitamin is one of the most essential organic compounds our body needs for proper cell function, growth, and development.
- Minerals: Minerals are also as essential as vitamins. Minerals are inorganic compounds found in soil, water, and meat. Minerals like calcium, phosphorus, and magnesium are necessary for healthy organs and bodily functions.
What Makes Vitamins And Minerals So Important?
Nutrients, vitamins, and minerals are essential for proper body growth and cell function from childhood. Minerals help strengthen bone, and vitamins help fight infection and protect from bacteria. From childhood till a person becomes an adult, he/she needs a necessary amount of nutrition to sustain. Anyway, look at the details about the particular benefits of these nutrients further below:
1. Boost Immunity
The human body’s immune system works just like an antivirus for your computer. It protects our body from outsiders like bacteria, viruses, and parasites. A consistent amount of Vitamins and minerals boosts the immune system. White blood cells efficiently kill and eliminate bacteria, which need energy, and vitamins provide that energy and repair to those cells.
2. Helps In Growth And Development
The human body needs essential vitamins and minerals to grow properly and with strong organs. Vitamins and minerals promote healthy growth of organs, hair, skin, and vision. Vitamins A, C, B, calcium, and magnesium are essential nutrients you need for your growth. Dairy products are also beneficial in improving bone health and the immune system in the long run.
3. Promotes Proper Function Of Cells And Organs
Cells are the carriers of nutrients you provide to your body. these cells get damaged and slow down with time. They need energy and maintenance to work correctly and supply oxygen and other nutrients to body organs. Vitamins and minerals like vitamins K, B12, C, D, and magnesium provide that maintenance to the cells.
Best Food Items Rich In Vitamins And Minerals
There are undoubtedly many when it comes to getting your daily requirements of vitamins and minerals from food items. You just need to get the proper amounts of those food items to complete the requirement. Take a Look at these food items that will definitely give you loads of vitamins and minerals every day.
1. Fruits And Vegetables
Fruits have many vitamins; for example, apples have vitamins A, C, B6, B1, and B12. Bananas and blackberries have many other vitamins as well. Conversely, vegetables have vitamins A, C, and E; minerals like magnesium, zinc, phosphorus, and folic acid are also essential components of vegetables.
2. Meat And Fish
Fish and animal meat are good sources of protein, vitamins and minerals. When it comes to eating fish regularly, you won’t be lacking in vitamins D and B2 (riboflavin), minerals like iron, zinc, iodine, and calcium.
3. Eggs
Eggs are a great source of many nutrients; they have vitamins A, D, E, K, and B. The white part of an egg contains high amounts of vitamins B2, B3, and B5. Eggs are also rich in phosphorus, calcium, and potassium, increasing bone density and health.
4. Dairy Products
Milk and all other dairy products have high amounts of phosphorus, potassium, calcium, vitamins A, and B12. everybody knows that milk is great for bone health and the function of joints in our body. Using dairy products for a continuous period will lead to a healthy brain, bones, and joints altogether.
Best Supplements For Vitamins And Minerals
For people who work 9 to 5 or have a busy schedule that prevents them from getting proper nutrition daily, vitamins and mineral supplements are the best options for them. Vitamin supplements are easy to use and conveniently available at pharmacies. Here are a few essential vitamins and minerals you can take through supplements.
1. Multivitamin Tablets
Multivitamin tablets have been gaining popularity for a long time, as they have proven benefits for health and bodily functions. Multivitamins are common among people and are readily available at medical stores. Use a couple of those tablets, and you’ll complete your daily vitamin requirements instantly.
2. Zinc And Magnesium
Taking zinc and magnesium tablets is beneficial when it comes to completing your daily requirements of necessary minerals. Zinc improves the immune system, healing, and metabolism, whereas magnesium is essential for your heart health. Take these supplements daily and protect yourself from cardiovascular and immunity-related diseases.
3. Biotin
Also known as vitamin H, biotin is essential for skin, hair, and many other components of the human body. When it comes to taking biotin supplements daily, you’ll see results in glowing skin, healthy hair, eyes, liver, and nervous system. Bodybuilders also take biotin as it benefits muscle recovery and repairs muscle tissues.
Summing Up
Vitamins and minerals play key roles in the health of the nervous system, bones, and other parts of the human body. Taking vitamins and minerals from food items is the natural way of completing your needs of nutrition, but taking supplements is the modern and convenient way to do so. Always focus on your diet and lifestyle to stay away from diseases like heart attacks and diabetes.
Always ensure you eat fruits and vegetables regularly, along with meat, fish, and eggs. These food items improve your mental capacity, bone health, muscle strength, and cell function. Have a healthy lifestyle of working out at least 5 days a week, eating nutritious food, and sleeping properly.
References
- Bailey R.L., Gahche J.J., Miller P.E., Thomas P.R., Dwyer J.T. Why US adults use dietary supplements. JAMA Int. Med. 2013;173:355–361. doi: 10.1001/jamainternmed.2013.2299. [CrossRef]
- Sekhri K., Kaur K. Public knowledge, use and attitude toward multivitamin supplementation: A cross-sectional study among general public. Int. J. Appl. Basic Med. Res. 2014;4:77–80. doi: 10.4103/2229-516X.136780. [PubMed]
