It is the nutrients that keep us going and living in life. While it’s true, that the ones we need the most (in quantity) are proteins, fats and carbohydrates, it should be noted that our survival and health is not dependent on just them. We need a lot more than that, particularly vitamins and minerals, so different systems in our body can stay well-regulated and healthy.
Vitamins That Are a Must:
Below we have discussed some essential vitamins that your body needs. Without them, different systems, like your metabolic and circulatory system, will stop functioning. They are as follows:
Vitamin D
Vitamin D is a very essential type of vitamin, mainly because of its importance for bone health. It aids in calcium absorption by the body and allows for better bone health.
- Moreover, it also contributes in keeping your muscles toned up and healthy.
- With its deficiency, you have a risk of many severe bone-related diseases like Rickets.
The best sources of vitamin D are milk and sunlight. However, they are available and actively present in many other types of foods.
Read also Vitamin D3 and Covid-19: Reduce the risk of Infection
Vitamin B-12
Vitamin B-12 is probably the most commonly present vitamin in your body. The compound that is regarded as vitamin B-12 is Cobalamin, and cobalamin is present in each and every cell of a human’s body, testifying how essential it is.
It could be said that without its presence, the cells may not be able to function properly, and that would have a bad effect on your entire body.
The best sources of vitamin B-12 are all animal-based foods since they have B12 present in them abundantly too.
Vitamin B-6
Vitamin B6 is one of the 8 vitamins in the B category. Its chemical name is Pyridoxine, and it is soluble in water. It plays a big role in your metabolic system, especially concerning fats and protein metabolism. Along with that, it also has roles in your circulatory system and nervous system. It aids in the creation of new blood cells, and also in the creation of neurotransmitters for better nervous coordination of your body.
Vitamin A
All the vitamins have their respective roles to play in our body, but the role of vitamin A is a pretty unique one. These are mainly a group of unsaturated organic compounds, that are present in different organs of the body, especially our eyes, lungs, kidneys, reproductive system and also our immune system. They are very essential to maintain good vision, as vitamin A deficiency often leads to night blindness and other serious problems related to the eyes.
Vitamin C
Vitamin C, also commonly known as ascorbic acid, is also a water-soluble vitamin essential to our body.
- The best sources of this vitamin include citrus fruits, particularly lemons, and also green chillies.
- People that consume vitamin C regularly have clearer and more glowing skin and have a stronger immune system.
Even if they fall ill, their recovery has noted to be considerably fast, although this particular study still requires a lot of testing and verification.
Minerals That Are a Must
Minerals are also very important, as they help facilitate different processes and reactions in the body, both at the cellular level and the higher one. Below we have discussed some essential minerals:
Iron
Iron is the main metal used for strength and security in the practical world. However, in our body, its function is quite unique. Iron forms a part of the haemoglobin in our body. Haemoglobin, in turn, is a protein that’s present in the red blood cells of our body. A good intake of iron will ensure that red blood cell production is optimal. However, iron deficiency leads to problems like anaemia or low red blood cell count. Major symptoms include lower stamina, tiredness, loss of willpower, and weakness.
Calcium
Calcium makes the major composition of our bones and is also present in our ligaments and muscles in a significant amount.
- They are also needed for the regulation of our circulatory system and it contributes to good heart health.
- However, too much intake of calcium may harden your bones a little too much, or lead to painful problems like kidney stones.
The best sources of calcium are dairy products like milk, yogurt and cheese, or green vegetables.
Potassium
Naturally, potassium is a highly reactive metal that would start exploding if thrown into the water.
- At the same time, it is soft enough to be cut with a knife.
- However, in the body potassium exists as a mineral, so it is pretty much safe.
- It has a lot of roles to play in the body, from your muscle contraction to maintaining the body’s pH level.
It may not be available in many foods, but if you eat foods normally you will get an adequate amount of this salt. The best source of potassium is the banana.
Magnesium
Several important biochemical reactions in your body require magnesium. It is also a highly reactive salt, like potassium, but its existence in your body is quite safe. Most of the magnesium in our body is present in our bones, but it is present in about every cell of our body, testifying its importance and impact. An important benefit is that it helps repair your DNA and RNA strands.
Zinc
Zinc is an important metal (or mineral) that is mainly involved with maintaining your body’s immunity and strengthening the immune system. Note that your body cannot produce or store this mineral, so you may need a regular dose of this item to ensure that you have it present in your body in adequate amounts. They are present in many foods in a trace.
Read also The Importance of Zinc in your Diet
Final Thoughts
With a few exceptions, vitamins and minerals are required by the body in very minute amounts. Too much of their intake could lead to complications, so it is recommended to take them via natural food. Supplements should only be used under the medical practitioner’s advice, like in the case of severe deficiency.
