Date: 07 Jun 2024
If you grew up in a home like mine, your mom force-fed you certain foods that you did not want to eat simply because they were rich in vitamins. Growing up, I hated taking broccoli and spinach, and my mom would add these vegetables to my food and I had to finish all my vegetables before I was allowed to leave the table. At that age, I (like most kids) did not appreciate this and I was often left feeling as if my mom had a vendetta against me. Now that I am all grown, I understand that vitamins and minerals are crucial when it comes to maintaining overall health and that you need to incorporate them into your daily diet.
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B vitamins play a crucial role when it comes to cell growth. These vitamins help in energy production, turning carbohydrates, fats, and proteins into primary energy needed for proper cell functioning. Each of the eight b vitamins is unique and they help the body in different ways. For instance, B2 helps support the growth of cells. B3 maintains the nervous system, while B9 is crucial in cell repair and division, especially during pregnancy.
Your body’s immune system greatly relies on various vitamins and minerals to stay strong enough to fight infections, protect the body from any invaders, and help the body heal. Vitamin C and Selenium act as antioxidants that promote white blood cell production and help wounds heal faster. Vitamin E protects immune cells from becoming damaged. Vitamin B6 and iron are essential in the production of red blood cells. Vitamin B6 produces antibodies that help keep infections at bay. Zinc has antiviral properties to protect the body from viral infections. A healthy immune system is a responsibility of various vitamins and minerals and including a combination of these vitamins and minerals is vital for a healthy life.
Strong bones are a sign of a healthy body and vitamins and minerals play an essential role in maintaining strong, healthy bones. Calcium and Vitamin D are crucial for bone health. Calcium can be found in dairy products, vegetables, and nuts while Vitamin D can be found in sunlight, fish, dairy products, and cereals. Lack of vitamin D can lead to weak bones, especially in children and adolescents. Vitamin C helps ensure that you can heal from any fracture while other vitamins and minerals such as copper, boron, zinc, and vitamins A, and C help in the absorption of calcium, thereby supporting bone growth.
Vitamins and minerals have a crucial role to play in brain health and performance. Vitamin B6 helps with regulating the mood as well as the cognitive function. As antioxidants, Vitamins C, E, and Selenium protect brain cells while Vitamin D and zinc help the brain to develop while protecting it from neurodegenerative disorders. Omega-3 fatty acids are crucial for children since these acids help promote cognitive development and also regulate a person’s mood. While it’s not advisable for children to take supplements (unless they are lacking some essential vitamins and minerals), it is always advisable to give them Omega-3 fatty acids.
Your heart is one of the major organs that need to be at its best every day and having minerals and vitamins as part of your daily diet can help ensure that your heart health is at its optimal. Iron is one of the most important minerals where heart health is concerned. Iron helps in the production of hemoglobin which stabilizes the heartbeat. Too much or too little iron can be dangerous for your heart health, which is why it is essential to keep your iron intake in check. Vitamin E and C protect the heart from oxidative stress. Vitamin D regulates blood pressure, ensuring that you never have to worry about suffering from high blood pressure. Vitamin K and magnesium help ensure that no calcium is deposited in the arteries.
They say that eyes are the windows to the soul and like every other window, your eyes need to be strong and fully functional. Vitamin A is crucial for night vision and its deficiency can cause night blindness, which is why it is crucial to include carrots, kale, liver, sweet potatoes, and dairy products in your diet. Vitamin C and E keep you safe from cataracts while copper can help maintain the eye structure. Ensure that your diet comprises nuts, dairy products (unless you are allergic), whole grains, fatty fish, vegetables, and fruits for healthy eyes.
Injuries are part of life. However, taking ages to heal from the said injuries should not be part of your life, and vitamins and minerals can help ensure this does not happen by helping the blood clotting process. Vitamin K plays a crucial role in producing prothrombin, a protein that helps the blood to clot. This Vitamin can be found in kale, broccoli, Brussels sprouts, fish, and meat. Other vitamins and minerals such as vitamin D, calcium, copper, and iron help to activate the clotting factor and these minerals and vitamins should not be lacking in your diet.
Vitamins and minerals play a crucial role in the overall health and you need to ensure that you are not lacking in any of them. Ensure that your diet consists of leafy vegetables, fruits, whole grains, lean proteins, and dairy products. If your body is lacking in some vitamins and minerals, it is not a bad idea to get supplements since vitamin and mineral deficiency can be quite detrimental to your health. Excessive intake of vitamins and minerals can be dangerous for your health, meaning that your body only needs them in smaller quantities as compared to macronutrients such as carbohydrates and proteins. This means that before you decide to take any supplements, you should contact your healthcare provider as they can help you identify what you are lacking and how much of it you need