Common Vitamins and Minerals

What you need for your bodyVitaminHow well do you know about minerals? Do you understand the benefits of the vitamins you take for your body? Vitamins are essential nutrients for the normal functioning of the human body. Vitamins boost energy production, support immunity, repair tissue, and keep the brain and nervous system in good working order, which is why we can always maintain a healthy and active lifestyle.

Vitamins and minerals help keep our appearance younger by maintaining the health of our skin. The human body needs a small amount of vitamins every day, but unfortunately most vitamins cannot be produced automatically in the human body, so we must rely on diet to obtain a certain amount of nutrients. A balanced diet is the main source of essential vitamins for the human body. However, it is difficult to get adequate amounts of vitamins from diet alone. Therefore, we need to take in enough vitamins to meet our daily needs from vitamin supplements. This article focuses on some basic facts about vitamins and their benefits to the human body.

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What types of vitamins are there?

Vitamins can be divided into fat-soluble vitamins and water-soluble vitamins. Fat-soluble vitamins are stored in the body in the form of fat, which means that excess fat-soluble vitamins can be stored in the body for future use. Fat-soluble vitamins include vitamin A, vitamin D, vitamin E and vitamin K. Dairy products, animal liver and oily fish are rich sources of fat-soluble vitamins. The other type of vitamin is water-soluble and cannot be stored in the human body. Once we take these vitamins, the body absorbs them quickly and excretes what it cannot absorb. Therefore, we need to constantly replenish these vitamins. Water-soluble vitamins include vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin B12, folic acid and vitamin C. Fruits and vegetables are the primary sources of these vitamins.

Types of vitamins and their benefits

Our vitamin requirements vary at each stage of growth. For example, during pregnancy, the key vitamins we need are different from those required by the elderly or young adults. Understanding the benefits of each vitamin can help us adjust our vitamin intake to keep us healthy at each stage.

1.Vitamin A

Helps maintain healthy skin;
Enhance immunity;
Promotes healthy development of bones and teeth;
Promote vision and eye health, especially in children;
Helps stimulate iron metabolism in the body.

Note: Vitamins are essential for the healthy development of children. Foods rich in vitamin A include green vegetables, citrus fruits, animal liver, eggs and fish oil.

2.Vitamin B

Vitamin B is a unique classification of 8 water-soluble vitamins. Dietary supplements containing these 8 vitamins are also called vitamin B complex. Their benefits are as follows:

Vitamin B1

Promotes the function of the nervous system;
Helps improve mental and emotional health;
Promotes heart health.

Vitamin B2

Make skin smoother and more elastic;
Improve visual acuity and maintain eye health;
Protects human cells from oxidative stress;
Promotes the function of the nervous system;
Helps maintain red blood cells.

Vitamin B3

Promote skin health;
Helps relieve fatigue;
Good for the health of the brain and nervous system.

Vitamin B5

Good for brain health;

Helps in the production of vitamin D.

Vitamin B6

Good for the health of the brain and nervous system;
Promote protein and glycogen metabolism;
Promote the production of red blood cells in the human body;
Enhance immunity;
Helps regulate metabolism in the human body;
Promotes coronary artery health.

Biotin - Vitamin B7

Helps in the metabolism of fats, carbohydrates and proteins;
Good for the health of the brain and nervous system;
Promotes healthy hair growth and healthy skin.

Vitamin B12

Stimulates the formation of red blood cells;
Good for the health of the brain and nervous system;
Promotes coronary artery health;
Helps relieve feelings of fatigue.

Folic acid

Helps prevent defects in early pregnancy;
Promote the normal growth of the fetus during pregnancy;
Stimulates blood formation;
Promotes coronary artery health;
Helps improve mood and mental health;
Enhance the body's immunity.

Note: It is crucial for pregnant mothers to take at least 1 mg of folic acid supplements daily during the first three months of pregnancy. Some common food sources of B vitamins include spinach, dried beans, peas, liver, broccoli, mushrooms and citrus fruits.

3.Vitamin C

Boosts the body's immunity by fighting infection and healing wounds;
Helps maintain healthy gums, teeth and bones;
Maintains healthy levels of collagen for healthy skin and a youthful appearance;
helps convert food into energy;
Protects human cells from oxidative stress;
Increase iron absorption in the body;
Prevent oxidative damage caused by blue light and protect your eyes

Note: Vitamin C is a powerful antioxidant and anti-inflammatory agent needed by the human body. Therapists recommend taking at least 1000 mg of vitamin C daily to enjoy the huge benefits. Unfortunately, the human body cannot produce vitamin C automatically. So we must rely on regular nutritional supplements and a diet rich in vitamin C to get adequate intake.

4.Vitamin D

It is essential for maintaining healthy bones and teeth;
Promotes the formation of nerve cells and muscle function;
Promote the absorption of calcium and phosphorus in the human body;
Improve immunity.

Note: Vitamin D helps strengthen bones, which is extremely important for children and the elderly. Adequate intake of vitamin D can protect older adults from poor bone density and the risk of sudden falls.

5.Vitamin E

Protect cells from oxidative stress;
Studies have shown that vitamin E may improve brain power;
May help improve cardiovascular health

Note: Foods rich in vitamin E include whole grains, vegetables, peas, fish and meat.

6.Omega-3 fatty acids

Can be divided into 2 categories:

EPA (Eicosapentaenoic acid)

DHA (Docosahexaenoic Acid)

benefit:

or help stabilize blood pressure;
Breast milk is high in DHA, which promotes children’s brain health and visual acuity;
It can prevent age-related eye degeneration and protect eye health.

Note: In order to ensure the healthy growth of infants and young children, it is recommended that pregnant and breastfeeding mothers consume one to two 140g portions of oily fish per week. Good sources of omega-3 fatty acids include oily fish (such as salmon, herring, fresh tuna and mackerel). Other reliable plant-based sources include walnuts, flaxseeds, soy foods and pumpkin seeds.