Nutrition > Required Vitamins and Minerals for Our Body
11th Aug 2022
Essential Vitamins and Minerals

Required Vitamins and Minerals for Our Body

Our body utilises vitamins and minerals for doing many functions in our body, making them essential nutrients. Do you know there is a thin line between gaining enough nutrients to be healthy and consuming them in massive amounts? The best way to consume enough of the necessary minerals and vitamins for energy is to take a healthy diet.


Nutrition that your body needs

The secret to a healthy body is a nutritious and well-balanced diet. A nutritious diet, however, should also contain a range of nutrients. The nutrients, sources, and the recommended daily amounts are shown below.


1. Calcium: As it assists in providing firmness to your bones, calcium is an essential vitamin for the body. Osteoporosis and other disorders are less likely to strike those with solid bones. Additionally, calcium is necessary for muscular contraction, proper blood vessel maintenance, and nerve transmission.


2. Dietary fibre: Dietary fibre promotes regular bowel movements and gives your stool volume, lowering the likelihood of constipation. As fibre in meals slows down sugar uptake, it also aids in controlling plasma sugar levels in the body. Soluble dietary fibre lowers the body’s bad fat levels, which reduces cholesterol levels.


3. Magnesium: Numerous studies have demonstrated that combining magnesium and calcium improves the body’s bone mineral density. Osteoporosis and magnesium insufficiency can influence how calcium is metabolised. It helps control high blood pressure and is linked to a decreased risk of a heart attack. It also significantly impacts the management of diabetes, headaches, sleeplessness, and depression.


Type of Nutrition 

In general, there are two types of nutrition among living beings, namely:

    • autotrophic mode – Plants because they synthesize their own food
    • heterotrophic mode – Animals and Humans as they are dependent on others (plants) for their food


Top 10 Essential Vitamins and Minerals

1. Vitamin A

Your liver, heart, lungs, and other organs remain healthy thanks to vitamin A. It is also known as beta-carotene and is critical for immunological, reproductive, and visual health. Beef liver, salmon fish, orange carrots, squash, green leafy vegetables, broccoli, mangoes, dairy items, and cereals are all excellent sources of vitamin A.


2. Vitamin B 

Vitamin B is essential for sustaining well-being and good health. Your energy levels, cognitive function, & cell metabolism are all directly impacted by B vitamins, which are the foundation of a healthy body.


The vitamin B complex may assist in preventing infections and helping with or promoting:

    • cell fitness
    • expanding red blood cells
    • vigour levels
    • eyesight
    • brain activity
    • digestion
    • appetite
    • appropriate nerve activity
    • synthesis of hormones and cholesterol
    • cardiorespiratory fitness
    • muscular tone

Milk, yeast, liver, whole-grain cereals, nuts, eggs, yoghurt, fruits, meats, and green vegetables are the highest vitamin food


3. Vitamin C

Your body requires vitamin C, also known as ascorbic acid, an oxidant vitamin for strong bone health, skin, and muscles. Lemons, papaya, strawberries, orange juice, kiwi, bell peppers, cantaloupe, broccoli, and other fruits and vegetables are good sources of vitamin C. The majority of individuals quickly consume enough vitamin C each day. Contrary to popular perception, vitamin C doesn’t prevent colds, but if you routinely take a supplement, it may help lessen the length of the common cold.


4. Vitamin D 

Vitamin D builds bones by aiding the body’s calcium absorption from food and supplements. It also makes the immune system function better. Vitamin D supplements may be necessary for people with a malabsorption problem (such as Crohn’s or celiac disease), in which the body has difficulty absorbing nutrients, and for all who avoid the sun or even use sunscreen, sensible precautions for preventing skin cancer.


5. Vitamin E

Antioxidant vitamin E protects cells from free radicals. Things that can damage cells and tissues, such as pollution, cigarette smoke, sunshine, and more, can create free radicals. Wheat germ oil, sunflower seeds, almonds, hazelnuts, & peanuts are all excellent sources of vitamin E. Vitamin E is found in nut butter in considerable amounts. More minor levels of vitamin E are also present in spinach, sunflower oil, leafy green vegetables, or broccoli if you are sensitive to nuts.


6. Vitamin K 

Vitamin K is necessary for blood clotting and strong bones. You might need more vitamin K if you had bypass surgery to lose weight or have an absorbing disorder. Vitamin K may be found in soybeans, berries, figs, greens, kale, lettuce, broccoli, meat, cheese, eggs, and vegetable oils.


7. Calcium

Most of the calcium needed for structural stability in the body is found in bones and teeth. The remaining half, crucial to various metabolic, neurological, or muscular functions, is located in the blood, muscles, or intracellular fluids. Menopausal women (who have a greater risk of osteoporosis) and people who don’t eat dairy products are the most common people who need calcium supplements (a significant source of calcium)


8. Iron

Iron is a mineral that the body needs since it is a part of haemoglobin, the protein which delivers oxygen to tissues. Red blood cells need iron to form healthy red blood cells. A shortage of iron puts on a condition known as iron deficiency anaemia. This illness causes you to feel fatigued since your tissues aren’t receiving enough oxygen. Pregnant women and others who experience regular menstrual cycles require more iron. Cattle liver, oyster, white beans, chocolate, and fortified breakfast cereal are some of the best sources of iron.


9. Magnesium

More than 300 enzyme activities in the human body utilise the mineral magnesium. You require it to create proteins and DNA, control blood pressure and sugar levels, produce energy, and promote healthy neuron and muscle function. A lack of magnesium can lead to weakness, weariness, loss of appetite, nausea, and vomiting. A severe deficit may cause heart palpitations, personality changes, muscular cramps, tingling sensations, and personality changes. Nuts like almonds, cashews, and peanuts are suitable suppliers of magnesium, and avocados, spinach, and beans are rich mineral sources.


10. Zinc 

It would help if you had the mineral zinc to keep your senses of smell and taste functioning. Zinc may have a more significant impact on the viral immune response to infection than is currently thought, as loss of taste and smell is probably a coronavirus COVID-19 early symptom. The immune system requires it to function correctly, and your body also needs it to repair wounds. One of the elements that help to safeguard your eyes and maintain keen eyesight as you age is zinc. Oysters, pork, fish, chicken, baked beans, and yoghurt are all excellent sources of zinc. Cashews, chickpeas, cheese, oats, and almonds contain trace quantities.


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Nutrients such as vitamin A, B, C, D, E, K, calcium, iron, magnesium, and zinc are necessary for a healthy body. They lower blood pressure, enhance antioxidant levels, protect you from cancer, increase mineral and vitamin absorption, lower your chance of developing diabetes and heart disease, and protect you from cancer.  If you are not receiving enough of these nutrients, you may require supplements; however, before deciding on a specific supplement, speak with a certified dietician or a doctor. You can get these nutrients in green vegetables, fruits, whole grains, legumes, and lean meat.



Which vitamins are essential for optimal health? 

Vitamin A for healthy eyes, skin, and hair is necessary. Additionally, vitamin A ensures that the body develops appropriately, and it is crucial for expecting mothers since it lowers the risk of maternal death. Carrots, oranges, melons, and sweet potatoes are all rich in them and vitamin B2.


Why are vitamins and minerals important? What are they? 

The health and growth of our body are aided by these nutrients as well as other nutrients in food, including proteins, carbs, and dietary fats. These vital nutrients uniquely function to maintain our general health.


What types of vitamins are there? 

The 13 essential vitamins list is given below:

  1. Vitamin A
  2. Vitamin C
  3. Vitamin D
  4. Vitamin E
  5. Vitamin K
  6. Vitamin B1 (thiamine)
  7. Vitamin B2 (riboflavin)
  8. Vitamin B3 (niacin)
  9. Vitamin B6 (pyridoxine)
  10. Vitamin B12 (cyanocobalamin)
  11. Pantothenic acid (B5)
  12. Biotin (B7)
  13. Folate (folic acid or B9)


How are vitamins most effective? 

Mineral supplements are required to help vitamin function. You must avoid chemically processed meals if you want your vitamins to perform effectively in your body. You shouldn’t take too many supplements.


What advantages do vitamins and minerals have?

Vitamins and minerals in the food charts are essential because, when working together, they carry out a vast array of bodily functions. They support your immune system, heal wounds, strengthen bones, repair cellular damage, and transform food into energy.


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