Vitamins and minerals important to your health
To enjoy good health, you must eat a variety of vitamins and minerals, but did you know what they are? Here are the most important ones in the next article.
Vitamins and minerals have many benefits for human health, and therefore it is important to include them in your diet and from their natural sources as much as possible, get to know the most important of them now.
Vitamin A.
You can take vitamin A from a plant or animal source to get the greatest benefit, which is:
Help with seeing at night
Red blood cell production
Fight various infections
It prevents damage to various cells in the body
Protects eyes from Age-related Macular Degeneration (AMD).
Eat orange vegetables and fruits to get vitamin A, such as carrots and sweet potatoes, in addition to seafood like shrimp.
Warning: Do not take too much vitamin A, as this may cause harm and damage to the liver.
Vitamin B1
This type of vitamin, called thiamin, helps the body convert food into energy, as well as form and maintain brain cells.
You can find thiamine in:
Black beans
Lentils
Whole grains.
In the normal situation, a person gets the appropriate amount of this vitamin through the food he eats, but pregnant and lactating women need a higher percentage of it, along with diabetics.
Vitamin B2
Also called riboflavin, you can get the recommended daily ration by eating a good meal at breakfast as you can find it in wholegrain products, eggs, milk, and green vegetables.
Your cells need vitamin B2 in order to function well, and it may also help protect you from migraines.
Fact: If you take in too much vitamin B2, you will notice a bright yellow urine.
Vitamin B3
This type of vitamin, called niacin, helps protect the skin and tissues, and improves your cholesterol levels.
You can find vitamin B3 in salmon, chicken, peanuts, or peanut butter.
Vitamin B6
This vitamin plays a role in more than 100 processes in the body. Some studies have found that vitamin B6 helps protect against memory loss and colon and rectal cancer.
Vitamin B6 is found in leafy greens and non-acidic fruits such as bananas, avocados, and melons, along with fish and meat.
Vitamin B12
Vitamin B12 helps the body convert food into energy, so it is helpful to take it before you go to the gym.
This vitamin has many benefits, the most important of which are maintaining the health of the nerves and digestive processes in the body.
The most important sources of vitamin B12 are liver, kidneys, lean meat, fish, eggs, and milk derivatives.
Vitamin C.
Many people think that taking vitamin C will protect them from getting cold and cold, but this belief is wrong, and it is true that when you have a cold, you should take vitamin C in order to relieve symptoms of the disease faster.
Vitamin C has many benefits for healthy bones, skin and muscles.
You can get vitamin C by eating bell peppers, strawberries, broccoli, lemons, and oranges.
Calcium
It is an important mineral that helps protect your bones and teeth, in addition to its role in muscle movement, including the heart muscle.
To get an adequate amount of calcium, you should eat cheese, milk, yogurt and various dairy products, along with green leafy vegetables.
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Chromium is believed to help maintain normal blood sugar levels.
It is usually easy to get your daily ration of this mineral by eating broccoli and garlic.
Vitamin D.
Its importance is similar to the mineral calcium, it is essential for bones, and it also helps nerves transmit various messages throughout the body.
You can get the right amount of this vitamin through the sun, but beware of prolonged sitting under its rays, as 10-15 minutes a day suffices.
Vitamin E
Vitamin E protects your cells from damage caused by smoking, environmental pollution, sunlight and more.
This vitamin also helps different cells to communicate with each other.
The vitamin can be obtained by eating sunflower seeds, various nuts, vegetable oils, or spinach and broccoli.
Folic acid
Women who want to become pregnant should take folic acid regularly, as it helps in DNA synthesis and protects the fetus from various birth defects.
The benefits of folic acid are not limited to pregnant women only, but everyone should eat it from various sources such as green leafy vegetables, oranges and legumes.
Vitamin K.
You need vitamin K to protect yourself from blood clotting and have healthy and strong bones.
Among the most important sources of vitamin K are green leafy vegetables like spinach and broccoli.
Warning: Vitamin K may interact with some medications, so always consult your doctor about this.
iodine
The thyroid gland needs today in order to manufacture and produce hormones that control metabolic processes, so usually the first symptom of this stomach deficiency is the appearance of a mass resulting from an enlarged thyroid gland.
Currently salt is fortified with iodine in order to ensure that you get the daily ration from it, but be careful not to eat large amounts of salt!
Iron
When iron levels in the body are low, the production of healthy red blood cells decreases, which affects your health greatly and causes anemia.
Make sure you eat beans, liver, and spinach to get good levels of the mineral.
magnesium
Magnesium plays an important role in the functioning of the muscles and maintaining your heartbeat, and it also helps maintain blood sugar levels and blood pressure, in addition to converting food into energy.
You can get magnesium by eating almonds, cashews, spinach, and avocados.
Potassium
When you hear the word potassium, bananas immediately come to mind, but green leafy vegetables contain a higher percentage of this mineral compared to bananas!
Potassium helps maintain blood pressure at normal levels and supports and enhances the work of the kidneys in the body.
Ensure that its levels in the body are not low or even high, but rather eat it in moderation.
Selenium
Selenium plays an important and large role in the body, as it helps fight infections, and it also enters into the work of the thyroid gland.
You can get it from various sources such as bread, meat and eggs.
Warning: Eating too much can cause nausea and discomfort.
Zinc
Without zinc you are unable to taste or smell! Also, your immune system needs it to function greatly.
Get zinc by eating pumpkin seeds, cashews, and meats.
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