Vitamins and minerals

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Vitamins are chemicals that come from health-promoting foods. Minerals form and break down body tissues and regulate metabolism. There are many vitamins and minerals, for example, foods containing vitamins A, C and E contain antioxidants that can help reduce the aging process. Mineral magnesium helps transform food into energy. Unfortunately, vitamins and minerals are only fed by food. This is the reason why a balanced diet is needed to ensure that essential vitamins and minerals are met.

Many vitamins and minerals are available, but it would be too long for each mineral and all vitamins to be described. Below are some of the most important vitamins and minerals that are currently popular. Vitamin B

Vitamin B has many forms. One is called thiamine. It helps to keep the membranes and the nervous system in order. They are found in bread, cereals and potatoes. Vitamin B also contains folic acid, which produces folic acid. This is important for pregnant women in order to reduce the chances of a baby with spinal bifida, a type of condition that can affect the spine.

The other form is called Riboflavin, which helps in the growth and development of DNA and in other chemical reactions. Cheese, fish, yogurt, red meat, but also beans can be found.

Vitamin C

Also called ascorbic acid, which produces collagen and blood vessels for gums and teeth. Orange, strawberry, blackcurrant, brussels sprouts and potatoes are found.

Vitamin D

This vitamin helps in the absorption of mineral calcium and phosphorus, found in sunlight, but also found in eggs and fish. Elderly and certain groups of people who cover their bodies for religious reasons pose a higher risk of low vitamin D intake.

Vitamin E

This is an antioxidant that helps reduce the body's aging process. It produces red blood cells and helps prevent blood clotting. It is found in shrimps, almonds, nuts and beans.


As before, minerals are needed in the body to promote chemical reactions. For example, sodium helps control the amount of water in the body when it sweats during heavy workouts, or when the weather is very high. The body controls the amount of water along with the amount of sodium. Many minerals are needed for our body, some are described below


Found in bones and teeth, calcium helps to be strong and healthy. It is absorbed during work with vitamin D. Proper intake of vitamin D is necessary to avoid the chances of poorly treated gums and teeth. The major source of calcium is spinach, milk, cheese and almonds.


This is used to produce pigment for hair, skin, bones and teeth. It participates in a number of processes including protection of body cells against chemical damage, iron processing and the role of the nervous system. Copper is found in seafood, nuts and whole grain foods.


This is a basic mineral as a component of red blood cells. This helps to transport oxygen in the body. Women need more iron than men because they undergo certain body changes, including pregnancy, childbirth and heavy menstruation. Anemia is the most common cause of insufficient iron intake. Pregnant and breastfeeding women are at greater risk. These good sources include red meat, fish, legumes and spinach.


The immune system is particularly important, especially in the production of DNA. It also helps in the treatment of testosterone male hormone and helps to transform the female hormone estrogen. The great source of zinc is dairy products, ie cheese, milk and yogurt, as well as soybeans, nuts and eggs.

The above clearly demonstrates the importance of consuming a varied, balanced diet. 30% should be based on fruits and vegetables, 10% come from dairy products, high fat and high sugar content, and can come from meat and other alternatives. If a balanced diet consists of these varieties, there must be an adequate amount of vitamins and minerals to maintain life and health.

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