Vitamins and Minerals: What You Need to Know
Vitamins and minerals are essential micronutrients needed by the body for many functions. Vitamins are organic substances produced by plants and animals; whereas minerals are inorganic substances obtained from soil, rocks or water. Taking a variety of foods ensures adequate intake of vitamins and minerals. We recently discussed vitamins and minerals in our Beyond Medicine: Lifestyle Angels series.
Though needed in small amounts, these micronutrients are essential for normal functioning of the body. Their main functions include helping with wound healing, production of energy, and boosting our immune systems. They also keep our bones strong, teeth healthy, and prevent birth defects. There are more than 30 vitamins that our body needs. Some common ones are Vitamins A, B, C, D, E and K.
The B group of vitamins (8) together with C are water soluble, whereas A, D, E and K are fat-soluble. This also means that they are absorbed into the blood in different ways. The water soluble ones are absorbed from the gut, and when taken in access are excreted by the kidneys. The fat-soluble vitamins are absorbed by the lymphatic system, and when taken in access are stored in the liver and fatty tissues.
Lack of vitamins leads to diseases such as scurvy (Vitamin C deficiency), Rickets (Vitamin D deficiency) and blindness (Vitamin A deficiency). Eating a variety of foods including fresh fruits and vegetables helps prevent vitamin deficiency.
Minerals such as iron, calcium, zinc, magnesium, iodine, chloride and potassium are also very important for our wellness. These are obtained from many food sources and a lack of them also causes health problems, such as anemia due to iron and vitamin deficiency, goiter due to iodine deficiency and weak bones or osteoporosis due to calcium and vitamin D deficiencies.
Taking adequate amounts of vitamins and minerals means including a variety of fruits, vegetables, grains, nuts, seeds and lentils. These natural foods also provide you with other nutrients including carbohydrates, proteins, fiber and good fats. Animal-based sources of food provide you with vitamins and minerals at the risk of having bad fats, no fiber and increasing your chances of lifestyle diseases. Eating a rainbow of fresh, organic, whole grain foods is the best way to get all your vitamins and minerals.
Share with me your sources of vitamins and minerals at Margaret@alchemusprime.com
