Vitamins and minerals are important nutrients as they play hundreds of roles in the functioning body. There is a fine line between having enough (which is healthy) of those nutrients and having too much (which can end up hurting you). Eating a balanced diet is the easiest way to get all of the required vitamins and minerals. But as we know they play a vital role but the question is what does each vitamin do and what are the foods that are the big players of the vitamins? To those of us who aren’t nutritionists, dieticians or natural health specialists, the letters and numbers that describe the balanced food world may sound pretty overwhelming. But one thing is for sure doctors urge you to fuel your body with nutritious food before turning to supplements. So, here in this post, I am going to share which vitamins and minerals are essential to fuel your body and what are they good for.
- Vitamin- A: Vitamin A is a fat-soluble vitamin necessary for proper immune system function, eyesight, and cell growth and differentiation. It functions in cells as an antioxidant, which helps to repair the damage. You can get this vitamin from carrots and other orange foods such as sweet potatoes, sweet melon, all of which come from the carotene pigment. It is also found in broccoli, red pepper, and spinach.
- Vitamin-B1: Vitamin B1, or thiamine, is a vitamin needed by the body for energy metabolism and for cell creation, function, and development. Thiamine is required for proper brain function. It exists in meat, seafood, and whole grain. Vitamin B1 is also found in breakfast cereals. Persons with other illnesses, including Aids, diabetes, and alcohol dependency, have this vitamin often at low levels. Those undergoing bariatric surgery can experience thiamine deficiency due to malabsorption. Thiamine deficiency symptoms include weight lack, loss of memory, muscle fatigue, swollen heart, and mental signs and symptoms. You can also find this important vitamin group in foods like whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast, and molasses.
- Vitamin-C: Vitamin C (also called ascorbic acid) is an antioxidant vitamin that the body requires to keep its bones, skin, and muscles healthy. Healthy vitamin C foods include lemons, papaya, bananas, orange juice, kiwi, bell peppers, cantaloupe, broccoli, and other fruit and veggies. Contrary to popular opinion, vitamin C doesn’t prevent colds, but if you take this vitamin daily, it will help shorten the length of the common cold. Vitamin C is a water-soluble vitamin and you need to regularly eat foods rich in vitamin C. While high-dose vitamin C effectively treats COVID-19, there is no science to back up this argument.
- Vitamin-D: Vitamin D is a fat-soluble vitamin that the body requires to control cell production, combat infection and improve immune function that can help the body battle infection (including viral infections such as COVID-19 SARS-CoV-2 Coronavirus).Better vitamin D sources include fatty foods, such as salmon, mackerel, mushroom, and tuna. The best way to get vitamin D is to spend about 10-15 minutes in the sun on a sunny day without sunscreen. When you get sun exposure, the skin develops vitamin D.
- Vitamin-E: Vitamin E is an antioxidant vitamin shielding the cells from free radicals. Factors that can destroy cells and tissues like noise, tobacco smoke, sunlight and more can create free radicals. Strong vitamin E sources include wheat germ oil, sunflower seed, almonds, hazelnuts, tomatoes, and peanuts.
- Vitamin-K: Vitamin K is an important nutrient for preserving healthy bones. It serves as a coenzyme or a necessary aid in the development of proteins that help both in blood coagulation and bone maintenance. You can find this vitamin in green leafy vegetables like spinach, kale, broccoli, Brussels sprouts, etc.
- Iron: Iron is a vital element in the body because it is a part of hemoglobin, the protein that carries oxygen from the lungs and provides it to tissues. You need enough iron to keep the red blood cells healthy. A lack of iron causes a disorder called iron anemia deficiency. This condition makes you tired, as there is not enough oxygen in the tissues. You need to include some iron-rich food in your like soybeans, beans, spinach, cereal, lentils, dark chocolates, etc.
- Calcium: Calcium is an essential mineral that helps to make up your bones and teeth. Muscle contractions are also important for the proper functioning of the heart. Better calcium intake sources include milk, yogurt, black molasses, and cheese. There is calcium in broccoli and green leafy vegetables such as kale too.
- Zinc: Zinc is a mineral needed to keep the senses of taste and smell alive. Since the loss of sense of taste and smell is likely to be an early symptom of COVID-19 Coronavirus, zinc may play a greater role in the viral immunological response to infection than is currently understood. It is important to our immune system and our body uses it to heal wounds. The better sources of this mineral are dark chocolates, spinach, cashew, beans, seafood, yogurt, cheese, almonds, etc.
- Chromium: Chromium is a so-called trace mineral which means that humans need small amounts of this nutrient. Our body uses this mineral to control blood sugar. Strong chromium feed sources include broccoli, grape juice, English muffins, onions, and garlic.
- Folic Acid: Foliate is a vitamin B and is found in green leafy vegetables, nuts, beef, poultry, beans, fruit, fish, eggs, grains, spinach, lentils, corn, and sprouts from Brussels. A component of the vitamin called folic acid fortifies certain cereals and other foods. It is essential to make DNA. It also prevents the birth defects in the spina bifida and brain.
Conclusion: I hope you find this article useful and will include these necessary vitamins and minerals to keep your body fit and active. You can also take the help of the experts about how to plan a healthy and balanced diet.