Know Common Vitamins and Minerals

How well do you know your Vitamins and minerals? Do you know the benefit of the vitamin you are taking?

Vitamins are essential nutrients needed by the body to function properly. They ensure we live a healthy and active lifestyle at all times. This is because they promote energy production, boost the immune system, repair tissues, and keep the brain and nervous system in good working condition.Vitamin and minerals also help us to look younger by keeping the skin healthy.Every day, the body requires vitamins in small amounts. Unfortunately, most vitamins cannot be produced by the body. So, we have to rely on our diet for a steady supply of these nutrients. A balanced diet is the major source of essential Vitamins. However, where it is difficult to get sufficient vitamins from your diet, you can rely on the intake of vitamin supplements to meet your daily dose.This article highlights the basic facts and benefits you should know about all of your vitamins.

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What Are The Types Of Vitamins?

Vitamins are classified into fat-soluble vitamins and water-soluble vitamins. Fat-soluble vitamins are stored in the body in the form of fats. This implies that excess of these vitamins can be stored in the body for future use. Examples of fat-soluble vitamins are Vitamin A, D, E, and K. Dairy products, liver, and oily fish are high sources of Fat-soluble vitamins.On the other hand, water-soluble vitamins cannot be stored in the body. Once we take these vitamins, the body quickly uses them and excrete them. Therefore, we need to eat these vitamins more often. Examples of water-soluble vitamins are vitamin B1, B2, B3, B6, B12, folate, and vitamin C. Fruits and vegetables are top sources of water-soluble vitamins.

Vitamins and Their Benefits

Our vitamin requirements change at every stage of our life. For example, during pregnancy, the major vitamins you need are different from the vitamins you may need as a senior or an active youth. Knowing the benefits of each vitamin can help you modify your vitamin intake and stay healthy at every stage in life.

1.Vitamin A

Helps with the maintenance of healthy skin.
Boosts the immune system
Promotes the growth of healthy bones and teeth.
Promotes vision and ocular health especially in children.
Helps stimulate iron metabolism in the body.

Note: Vitamin is very vital for healthy growth in children. Foods rich in Vitamin A include green leafy vegetables, citrus fruits, as well as liver, eggs, and fish oils.

2.
B-VITAMINS

The B vitamins are a unique class of 8 water-soluble vitamins. A Dietary supplement containing all eight are simply referred to as a vitamin B complex. Their benefit includes:

Vitamin B1

Promotes the functioning of the nervous system
Can help boost your Psychological welfare
Promotes heart health

Vitamin B2

Makes the skin to be more smooth and flexible.
Promotes visual acuity and eye health.
Protects body cells from oxidative stress
Promotes the functioning of the nervous system
Helps with Red blood cell maintenance.

Vitamin B3

promote skin health;
Help reduce tiredness and fatigue
Good for brain health and the nervous system

Vitamin B5

Good for brain health

Helps in the production of vitamin D.

Vitamin B6

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

Biotin - Vitamin B7

Contributes to the metabolism of fat, carbohydrates, and protein.
Good for brain health and the nervous system
Promotes the growth of healthy hair and skin.

Vitamin B12

Stimulates red blood cell formation
Good for brain health and the nervous system
Promotes coronary health
Help reduce tiredness and fatigue

FOLIC ACID

Helps prevent defects in early pregnancy;
Contributes to proper fetal growth during pregnancy
Stimulates blood formation
Promotes coronary health
Helps boost mood and psychological welfare
Help bolster body immunity

Note: taking at least 400 mg of Folic acid supplements daily is significantly vital for pregnancies between the 1-3 months. Some common food sources of Vitamin B are spinach, dried beans, peas, liver, broccoli, mushrooms, and oranges.

3.Vitamin C

Promotes body immunity by fighting infection and healing wounds.
Helps in the maintenance of healthy gums, teeth, and bones.
Promotes collagen level, skin health, and youthful looks.
Assists in the conversion of food into energy
Protects body cells from oxidative stress
Increases iron absorption in the body
Prevent oxidative damage caused by blue light and protect eyes

Note: Vitamin C is a potent Antioxidant and Anti-inflammatory needed by the body. Therapists recommend the intake of at least 1000mg daily to enjoy its vast benefit. Unfortunately, the human body cannot produce its own vitamin C. You have to rely on regular supplementation and rich diets for a sufficient supply.

4.
Vitamin D

Essential for the maintenance of healthy bones and teeth
Promotes nerve cell formation and muscle functioning
Increases the body's absorption of calcium and phosphorus
Boosts immune health.

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

5.Vitamin E

Protects body cells from oxidative stress.
Studies suggest it may be useful to enhance brainpower.
May help improve cardiovascular health

Note: rich sources of vitamin E include whole grain, vegetables, peas, fish, and meat.

6.Omega-3 Fatty Acids

They are grouped into two:

EPA (eicosapentaenoic acid)

DHA (docosahexaenoic acid)

Benefits

or help stabilize blood pressure;
High DHA in breast milk promotes brain health and visual acuity in children
It can prevent age-related eye degeneration and protect eye health.

Note: For proper infant development, pregnant and breast-feeding women are advised to eat between one and two 140g portions of oily fish a week. Good sources of Omega 3 fatty acids include oily fish such as salmon, herring, fresh tuna, and mackerel. Other reliable plant sources include walnuts, linseed, soy foods, and pumpkin seeds.