Vitamins and minerals perform hundreds of roles in your body — from churning out skin and muscle to sending nerve signals skipping across thousands of miles.
But getting sufficient amounts of these nutrients can be tricky. That’s why it’s best to get them from a varied, balanced diet.
Table of Contents
Vitamin A
Vitamin A, also called retinol, is essential for eye health, skin health, and bone growth. It plays a key role in immune system function and reproduction.
It’s a fat-soluble vitamin that can be absorbed through food and stored in your body’s fatty tissues and liver for later use. It is found in animal products (liver, egg yolks, and whole milk dairy), fish oils, and some fruits and vegetables.
A deficiency of vitamin A can cause symptoms such as night blindness and suboptimal thyroid function. vidalista 20 tadalafil is a drug that treats the symptoms of enlarged prostate and physical problems in men. It can also lead to respiratory infections and anemia.
Vitamin C
Vitamin C (also called ascorbic acid) is a water-soluble vitamin that helps the body make collagen, an essential protein that supports skin, tendons, ligaments and blood vessels. It is also a powerful antioxidant that reduces the damage caused by free radicals.
A growing body of research suggests that high supplemental intakes of vitamin C may help lower the risk of coronary heart disease and stroke. However, results of many studies are mixed.
Despite its impressive health benefits, vitamin C should not be taken daily without supervision from a medical professional. It can interfere with some medical tests and can increase absorption of aluminum from certain medications.
Vitamin D
Vitamin D, also known as the “sunshine vitamin” because it is made by our bodies when we expose our skin to sunlight, plays a major role in bone growth and health. It can also boost our immune system and help protect against diabetes and multiple sclerosis.
Vitamin D deficiency is often associated with rickets, a disease that leads to thin, brittle bones. It is a common problem in children and adults, and may lead to skeletal deformities and pain.
A variety of foods are naturally rich in vitamin D. Some of the best sources include fatty fish such as salmon, eggs, and beef liver. Supplements can also be used to meet vitamin D requirements.
Vitamin E
Vitamin E is an antioxidant that helps your body’s cells grow. Get vidalista 40 for sale from the best online pharmacy for generic medications. It also helps keep your heart healthy, prevents eye disorders and improves your cognitive function.
Several studies show that taking a daily vitamin E supplement can help lower systolic blood pressure, but more research is needed to confirm the nutrient’s effects on other health risks.
When it comes to getting the most benefits from this nutrient, choose foods that contain various forms of the vitamin. These include vegetable oils, nuts and seeds, eggs, wheat germ oil, and Swiss chard.
All eight molecules of vitamin E are antioxidants, meaning they prevent or counteract free radical damage and oxidative stress. These can be a result of cigarette smoke, air pollution, alcohol, a poor diet and other factors.
Vitamin K
Vitamin K is one of the fat-soluble vitamins that plays a key role in blood clotting and bone metabolism. It also helps regulate blood calcium levels.
It can reduce the risk of osteoporosis, a condition that can lead to hip fractures and other bone problems. In addition, it may help prevent calcification in arteries.
Vitamin K is found in plants and fermented foods, as well as from bacterial production in the gut. It is mainly available in the form of phylloquinone (vitamin K1) and menaquinones.
Folate
Folate is a water-soluble vitamin that’s necessary for making DNA and RNA, as well as helping your body break down homocysteine (an amino acid) to keep your heart healthy. It’s also important for brain health and during pregnancy and fetal development.
Deficiency in folate can lead to megaloblastic anemia, which is a serious condition that can cause symptoms such as weakness, fatigue, irritability, difficulty concentrating, and headaches. It’s reversible and preventable with supplementation.
The CDC recommends 400 micrograms daily for adults, but some people may need higher doses. If you’re taking folic acid supplements, make sure to check with your doctor and follow the directions carefully.
Calcium
Calcium is a vital mineral that helps your body regulate blood pressure, muscle contraction, and other functions. It also plays a role in keeping your teeth and bones strong and healthy.
One of the best ways to get calcium is by eating a balanced diet that includes plenty of fruits, vegetables, and legumes. Some good sources include milk, yogurt, and a variety of fortified foods.
Another health benefit of calcium is that it helps maintain the balance between acidity and alkaline in your body. Acidity can cause many serious health problems, including heart disease and cancer.
Iron
Iron is an essential mineral that plays a vital role in the human body. It is required in the formation of red blood cells and helps to transport oxygen throughout the body.
Hemoglobin, a protein in your red blood cells, uses iron to carry oxygen from the lungs to every cell in your body. It also helps to transport oxygen in your muscles, boosting energy and immune system function.
You can get a lot of iron from meat, poultry, fish, lentils and beans, nuts, dark green leafy vegetables, and fortified breakfast cereals. Your body absorbs about two to three times more heme iron (found in animal sources) than non-heme iron (found in plant-based foods).
Magnesium
As one of the seven essential macrominerals, magnesium is a crucial component of our cells. It helps us make and maintain healthy bones, muscles, blood pressure and nerves.
It also regulates a number of neurotransmitters, including serotonin and melatonin. These help regulate sleep and are often associated with feelings of well-being and positive emotions.
Another study suggests that high-dose magnesium can reduce the risk of cardiovascular disease and stroke.
Sadly, about half of Americans don’t get enough of the mineral daily, according to the National Institutes of Health (NIH). That means it’s important to eat lots of foods rich in magnesium – think leafy greens, whole grains and beans.
Zinc
Zinc is a trace mineral that helps the body do many things, such as make proteins and DNA. It also supports wound healing, blood clotting, and thyroid function.
Zinc also boosts the immune system and may reduce your risk of age-related diseases such as pneumonia, infection, and age-related macular degeneration. In addition, it can relieve oxidative stress and improve your sense of taste and smell.
It is possible to become zinc deficient by not eating enough foods that contain the mineral, such as dairy products, eggs, nuts, and beef. Those who are vegan, vegetarian, or have certain medical conditions can also be at risk.
