Get Your Vitamins And Minerals Through Diet

The foods you eat not only fill your stomach but also have a major role in the functioning of your body. These foods give you various nutrients in different amounts and these nutrients work as fuel to your body. One of the essential nutrients is vitamins and minerals. And these are as essential as water and air for living. Vitamins and minerals are known as micronutrients which are required by the body to carry out a range of functions. However, these micronutrients are not produced in your body. That is why you need to take various foods rich in minerals and vitamins. Also, these not just keep your body healthy and functional, but they also protect you from a variety of diseases. Therefore, you need to eat food rich in minerals and vitamins.

Vitamins and Minerals

Vitamins and minerals come under the category of micronutrients because your body needs small amounts of them. Whereas, on the other hand, proteins, fats, and carbohydrates come under macronutrients as your body needs them in large amounts. Micronutrients must be obtained from the food you eat as these are not produced by your body. That is why they are also referred to as essential nutrients.

Vitamins:

• Fat-soluble; these are the vitamins that are dissolved in fat and can be stored in your liver and fatty tissues which your body uses in the future. These include; vitamins- A, D, E, and K.

• Water-soluble; these are the vitamins that are dissolved in water and these are not easily stored in your body and get eliminated with urine after excess consumption. These include; vitamin C and B-complex vitamins, such as vitamin B6, vitamin B12, and folate.

Minerals:

• Major- these minerals are needed by your body in large amounts which include; calcium, chloride, sodium, potassium, and magnesium.

• Trace- these minerals are needed by your body in very small amounts and include; iodine, chromium, copper, iron, selenium, and zinc.

Vitamins and minerals rich foods and their benefits

Several foods are good sources of vitamins and minerals and you get them by eating these foods which include; [1]

Vitamin A –

Vitamin B –

Vitamin C –

Vitamin D –

Vitamin E –

Vitamin K –

Calcium –

Iron –

Zinc –

Iodine –

Magnesium –

Is it ok to take vitamin and mineral supplements?

Vitamins and minerals are essential as it contributes to your normal body functioning. And if you don’t consume them it will affect your body. Sometimes, you are unable to consume enough fruits and vegetables or healthy foods, which is why you tend to use multivitamins to fulfill your requirements. Also, you take supplements when you are pregnant, have certain food allergies or intolerances, having surgery on your digestive tract. Supplements are not used to replace foods but they can be used to fulfill the deficiency of these vitamins and minerals. They can’t provide you with all the nutrients that you can get from whole foods, such as fruits and vegetables. Because whole foods give these benefits over supplements which include;

Highly nutritious–

Rich in dietary fiber–

Protective substances-

Things to consider while taking supplements

1. Check the labels- it tells you about the ingredients, nutrients that include, the serving size, and the number of nutrients in each serving.
2. Avoid megadose– if you take high-dose supplements more than the recommended daily intake it can increase the risk of side effects.
3. Don’t overdose– sometimes you take supplements and also eat foods rich in minerals and vitamins which can cause you many side effects because of taking more than you need.
4. Check the expiry date- vitamins and mineral supplements can be less effective over time.
5. Concern your doctor– always concern your doctor about what vitamin and mineral supplements you need to take as they can cause you many harmful effects if you are taking them without consultation.

Conclusion:

In conclusion, we can say that vitamins and minerals work as micronutrients that can take in small amounts but play a very essential role in proper body functioning. Varieties of good sources are there that can be included in your diet for many health benefits. However, in some conditions, you need to take multivitamins which are not that much more effective than whole foods but you can take as for your safer side.