Top 10 Essential Vitamins and Minerals that our Body Needs

Along with other nutrients such as protein, carbohydrates and dietary fat, vitamins and minerals help our bodies grow and thrive. each of these 10 essential vitamins and minerals plays a different role in our overall health. according to the national institutes of health's dietary supplements fact sheets, most of us get what we need from our daily diet, along with a variety of foods that provide a variety of vitamins and minerals. however, some people may have conditions that require vitamin or mineral supplementation beyond what they get through their normal diet.

1. vitamin a

vitamin a keeps the heart, lungs, liver and other organs functioning well. also known as beta-carotene, it is important for reproductive health, vision, and the immune system.
vitamin a also protects the eyes from night blindness and age-related decline. may reduce the risk of certain cancers and support a healthy immune system. reduces the risk of acne. promotes healthy bones. promotes healthy growth and reproduction.
you can get vitamin a from beef liver, salmon, broccoli, carrots, pumpkin, green leafy vegetables, melons, apricots, mango, dairy products, and fortified cereals.

1. vitamin b

there are eight essential b vitamins: b1 (thiamine), b2 (riboflavin), b3 (niacin), b5 (pantothenic acid), b6 (pyridoxine), b7 (biotin), b9 (folic acid), and b12 (complaints). all of these help convert carbohydrates, fats, and proteins into energy.
some b vitamins are also necessary for the development, growth and function of cells.
older adults, who have had stomach surgery, have stomach problems, or abuse alcohol may need more b vitamins.
according to the american pregnancy association, women who are pregnant, breastfeeding, or planning to become pregnant may need more b vitamins, such as folic acid, which has been shown to prevent birth defects. up to 15% of people suffer from vitamin b12 deficiency. you may also need more vitamin b12 if you have pernicious anemia or are vegetarians or vegetarians. you can get b vitamins from meat, poultry, fish, organ meats, eggs, legumes, seeds, nuts, whole grains and fortified cereals, bread and pasta.

1. vitamin c

vitamin c protects cells from harmful free radicals. it also helps the body to produce collagen, which helps wound healing. smoking cigarettes requires 35 mg more vitamin c per day than nonsmokers. this is because the body needs more vitamin c to repair the cell damage caused by the free radicals of smoking cigarettes.
vitamin c can be obtained from citrus fruits and juices, kiwi, red and bell peppers, strawberries, melons, broccoli, brussels sprouts, tomatoes, tomato juice and potatoes.

1. vitamin d

vitamin d helps your body absorb calcium from food and supplements to strengthen your bones. it also stimulates the functioning of the immune system.
according to the food and nutrition board (fnb) of the national academy of medicine, the recommended daily intake of vitamin d is 600 international units (iu) for most people between the ages of 1 and 70. over 70 years old: 800 iu, children 400 iu.
however, it is not easy to get enough vitamin d from food and sunlight alone. the average amount of nutrients an individual gets from food and drink rarely exceeds 288 iu per day.
drinking vitamin d-fortified milk only provides 100 iu per 8 ounce glass, as are most vitamin d-fortified plant-based milk substitutes.
this is why many people take it. vitamin d supplement.
to prevent vitamin d deficiency, it is recommended that adults consume 1,500 to 2,000 iu per day and infants and children 1,000 iu per day. recommendations vary. keep in mind that there can be too many good things about vitamin d. fnb has set a maximum limit of 4000 iu per day for people over 9 years old and 1000 to 3000 iu per day for infants and toddlers. 9 years old. 8 years old depending on age. doses higher than indicated increase the risk of death, cancer, and cardiovascular events, as well as falls and fractures, in the elderly.
those who avoid the sun or use sunscreen, which are all sensible precautions to prevent skin cancer, may need supplements, just like people with malabsorption disorders, which are difficult for the body to absorb.
nutrients (eg crohn's disease or celiac disease). vitamin d is not found naturally in many foods.
most of the vitamin d in our body, known as the "sunshine vitamin", is absorbed by the sun through the skin. foods that contain vitamin d include salmon, tuna, mackerel, beef liver, egg yolks, mushrooms, milk, and cereals fortified with milk and nuts.

1. vitamin e

vitamin e protects cells from free radicals, strengthens the immune system and prevents blood clots. vitamin e is essential for strong immunity and healthy skin and eyes.
in recent years, vitamin e supplements have gained popularity as antioxidants. protects cells from damage. however, the risks and benefits of taking vitamin e supplements are not yet clear.
vitamin e deficiency can cause nerve and muscle damage, leading to loss of sensation in the arms and legs, loss of control over body movements, muscle weakness, and vision problems.
another sign of deficiency is a weakened immune system.
you can get vitamin e from sunflower, safflower and wheat germ oils, sunflower seeds, almonds, peanuts, spinach, beetroot, avocado, and pumpkin.

1. vitamin k

vitamin k is necessary for blood clotting and bone health. you may need more vitamin k if you have had bariatric surgery to lose weight or if you have malabsorption disorders.
"vitamin k", a generic name for a family of compounds with the general chemical structure of 2methyl1,4naphthoquinone, is a fat-soluble vitamin found naturally in certain foods and available as a dietary supplement.
these compounds include phylloquinones (vitamin k1) and a series of menaquinones (vitamin k2).
menaquinones have unsaturated isopropyl side chains and are designated mk4 through mk13 depending on the side chain length.
mk4, mk7 and mk9 are the most studied menaquinones. phylloquinone is primarily present in green leafy vegetables and is the main dietary form of vitamin k.
menaquinone, primarily of bacterial origin, is present in moderate amounts in a variety of animal origin and fermented foods.
little is known about the absorption and transport of vitamin k produced by the gut bacteria, but studies have shown that significant amounts of long-chain menaquinones are present in the large intestine.
it's unclear how much vitamin k your body gets in this way, but experts believe that these menaquinones meet at least some of the vitamin k your body needs. in most cases, vitamin k status is caused by taking anticoagulants or bleeding disorders.
prothrombin time (the time it takes for blood to clot) and normal changes are the only clinically meaningful indicators of vitamin k status. vitamin k intake has been shown to have little change in prothrombin time. in healthy individuals, fasting plasma concentrations of phylloquinone are between 0.29 and 2.64 nmol/l. however, it is not clear whether this measure can be used to quantitatively assess vitamin k status.
estimated average demand (ear): the estimated average daily intake to meet the 50% requirement of a healthy individual. it is commonly used to assess the nutritional intake of a group of people and to plan an appropriate diet. it can also be used to evaluate an individual's nutritional intake. maximum allowable intake (mla): the maximum daily intake that is unlikely to cause adverse health effects. vitamin k can be obtained from spinach, kale, lettuce, broccoli, soybeans, blueberries, figs, meat, cheese, eggs, and vegetable oils.

1. calcium

benefits of calcium the body needs calcium to build and maintain strong bones.
your heart, muscles, and nerves also need calcium to function properly.
some research suggests that calcium along with vitamin d may have benefits beyond bone health. perhaps it can help prevent cancer, diabetes and high blood pressure.
you get about 99% of the calcium in your body. it is found in bones and teeth and is essential for structural support. the remainder is found in blood, muscle, and intracellular fluids, where they are the basic building blocks for many metabolic, nerve and muscle functions. postmenopausal women (higher risk of osteoporosis) and people who do not consume dairy products (the main source of calcium) are more likely to need calcium supplements.
you can get calcium from dairy products (such as milk, cheese, and yogurt), fortified non-dairy milk (such as almond milk, soy, and rice), fortified orange juice, boned sardines, and tofu (if prepared with calcium). ), kale, kale and broccoli.

1. iron

iron is an essential part of making red blood cells, especially hemoglobin. hemoglobin is a protein that binds oxygen to oxygen in the blood from the lungs to cells throughout the body.
vegetarians should consume nearly twice as much iron per day as iron from plant foods is less available to the body than iron from animal foods. pregnant women and people with iron deficiency anemia may also need supplements.
you can get iron from meat (especially red meat and liver), seafood, lentils, beans, tofu, cashews, and broccoli.

1. magnesium

magnesium plays an important role in the functions of more than 300 enzymes that regulate various processes in the body, including muscle and nerve function, heart rhythm, and blood sugar control. older adults and people with diabetes may need supplements. you can get magnesium from almonds, spinach, cashews, peanuts, beans, potatoes, brown rice, dairy products, oats, chicken, beef, and broccoli.

1. zinc

zinc is a mineral that plays an important role in immune function and is essential for normal growth and development during pregnancy and childhood. vegetarians may also need supplements because the zinc found in plant foods is less available in the body than those found in meat and fish.
you can get zinc from red meat, poultry, seafood (especially oysters, lobster, clams), dairy products, whole grains, beans, and nuts.
zinc is required for dna synthesis, immune function, metabolism and growth.
it may reduce inflammation and the risk of certain age-related diseases, and people with conditions that inhibit zinc absorption may need supplements.

note: this information may not be 100% true due to human knowledge.

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Along with other nutrients such as protein, carbohydrates and dietary fat, vitamins and minerals help our bodies grow and thrive. Each of these 10 essential vitamins and minerals plays a different role in our overall health. According to the National Institutes of Health's Dietary Supplements Fact Sheets, most of us get what we need from our daily diet, along with a variety of foods that provide a variety of vitamins and minerals. However, some people may have conditions that require vitamin or mineral supplementation beyond what they get through their normal diet.

1. Vitamin A

Vitamin A keeps the heart, lungs, liver and other organs functioning well. Also known as beta-carotene, it is important for reproductive health, vision, and the immune system.
Vitamin A also protects the eyes from night blindness and age-related decline. May reduce the risk of certain cancers and support a healthy immune system. Reduces the risk of acne. Promotes healthy bones. Promotes healthy growth and reproduction.
You can get vitamin A from beef liver, salmon, broccoli, carrots, pumpkin, green leafy vegetables, melons, apricots, mango, dairy products, and fortified cereals.

1. Vitamin B

There are eight essential B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 ​​(pyridoxine), B7 (biotin), B9 (folic acid), and B12 (complaints). All of these help convert carbohydrates, fats, and proteins into energy.
Some B vitamins are also necessary for the development, growth and function of cells.
Older adults, who have had stomach surgery, have stomach problems, or abuse alcohol may need more B vitamins.
According to the American Pregnancy Association, women who are pregnant, breastfeeding, or planning to become pregnant may need more B vitamins, such as folic acid, which has been shown to prevent birth defects. Up to 15% of people suffer from vitamin B12 deficiency. You may also need more vitamin B12 if you have pernicious anemia or are vegetarians or vegetarians. You can get B vitamins from meat, poultry, fish, organ meats, eggs, legumes, seeds, nuts, whole grains and fortified cereals, bread and pasta.

1. Vitamin C

Vitamin C protects cells from harmful free radicals. It also helps the body to produce collagen, which helps wound healing. Smoking cigarettes requires 35 mg more vitamin C per day than nonsmokers. This is because the body needs more vitamin C to repair the cell damage caused by the free radicals of smoking cigarettes.
Vitamin C can be obtained from citrus fruits and juices, kiwi, red and bell peppers, strawberries, melons, broccoli, Brussels sprouts, tomatoes, tomato juice and potatoes.

1. Vitamin D

Vitamin D helps your body absorb calcium from food and supplements to strengthen your bones. It also stimulates the functioning of the immune system.
According to the Food and Nutrition Board (FNB) of the National Academy of Medicine, the recommended daily intake of vitamin D is 600 international units (IU) for most people between the ages of 1 and 70. Over 70 years old: 800 IU, children 400 IU.
However, it is not easy to get enough vitamin D from food and sunlight alone. The average amount of nutrients an individual gets from food and drink rarely exceeds 288 IU per day.
Drinking vitamin D-fortified milk only provides 100 IU per 8 ounce glass, as are most vitamin D-fortified plant-based milk substitutes.
This is why many people take it. Vitamin D supplement.
To prevent vitamin D deficiency, it is recommended that adults consume 1,500 to 2,000 IU per day and infants and children 1,000 IU per day. Recommendations vary. Keep in mind that there can be too many good things about vitamin D. FNB has set a maximum limit of 4000 IU per day for people over 9 years old and 1000 to 3000 IU per day for infants and toddlers. 9 years old. 8 years old depending on age. Doses higher than indicated increase the risk of death, cancer, and cardiovascular events, as well as falls and fractures, in the elderly.
Those who avoid the sun or use sunscreen, which are all sensible precautions to prevent skin cancer, may need supplements, just like people with malabsorption disorders, which are difficult for the body to absorb.
Nutrients (eg Crohn's disease or celiac disease). Vitamin D is not found naturally in many foods.
Most of the vitamin D in our body, known as the "sunshine vitamin", is absorbed by the sun through the skin. Foods that contain vitamin D include salmon, tuna, mackerel, beef liver, egg yolks, mushrooms, milk, and cereals fortified with milk and nuts.

1. Vitamin E

Vitamin E protects cells from free radicals, strengthens the immune system and prevents blood clots. Vitamin E is essential for strong immunity and healthy skin and eyes.
In recent years, vitamin E supplements have gained popularity as antioxidants. Protects cells from damage. However, the risks and benefits of taking vitamin E supplements are not yet clear.
Vitamin E deficiency can cause nerve and muscle damage, leading to loss of sensation in the arms and legs, loss of control over body movements, muscle weakness, and vision problems.
Another sign of deficiency is a weakened immune system.
You can get vitamin E from sunflower, safflower and wheat germ oils, sunflower seeds, almonds, peanuts, spinach, beetroot, avocado, and pumpkin.

1. Vitamin K

Vitamin K is necessary for blood clotting and bone health. You may need more vitamin K if you have had bariatric surgery to lose weight or if you have malabsorption disorders.
"Vitamin K", a generic name for a family of compounds with the general chemical structure of 2methyl1,4naphthoquinone, is a fat-soluble vitamin found naturally in certain foods and available as a dietary supplement.
These compounds include phylloquinones (vitamin K1) and a series of menaquinones (vitamin K2).
Menaquinones have unsaturated isopropyl side chains and are designated MK4 through MK13 depending on the side chain length.
MK4, MK7 and MK9 are the most studied menaquinones. Phylloquinone is primarily present in green leafy vegetables and is the main dietary form of vitamin K.
Menaquinone, primarily of bacterial origin, is present in moderate amounts in a variety of animal origin and fermented foods.
Little is known about the absorption and transport of vitamin K produced by the gut bacteria, but studies have shown that significant amounts of long-chain menaquinones are present in the large intestine.
It's unclear how much vitamin K your body gets in this way, but experts believe that these menaquinones meet at least some of the vitamin K your body needs. In most cases, vitamin K status is caused by taking anticoagulants or bleeding disorders.
Prothrombin time (the time it takes for blood to clot) and normal changes are the only clinically meaningful indicators of vitamin K status. Vitamin K intake has been shown to have little change in prothrombin time. In healthy individuals, fasting plasma concentrations of phylloquinone are between 0.29 and 2.64 nmol/L. However, it is not clear whether this measure can be used to quantitatively assess vitamin K status.
Estimated Average Demand (EAR): The estimated average daily intake to meet the 50% requirement of a healthy individual. It is commonly used to assess the nutritional intake of a group of people and to plan an appropriate diet. It can also be used to evaluate an individual's nutritional intake. Maximum Allowable Intake (MLA): The maximum daily intake that is unlikely to cause adverse health effects. Vitamin K can be obtained from spinach, kale, lettuce, broccoli, soybeans, blueberries, figs, meat, cheese, eggs, and vegetable oils.

1. Calcium

Benefits of Calcium The body needs calcium to build and maintain strong bones.
Your heart, muscles, and nerves also need calcium to function properly.
Some research suggests that calcium along with vitamin D may have benefits beyond bone health. Perhaps it can help prevent cancer, diabetes and high blood pressure.
You get about 99% of the calcium in your body. It is found in bones and teeth and is essential for structural support. The remainder is found in blood, muscle, and intracellular fluids, where they are the basic building blocks for many metabolic, nerve and muscle functions. Postmenopausal women (higher risk of osteoporosis) and people who do not consume dairy products (the main source of calcium) are more likely to need calcium supplements.
You can get calcium from dairy products (such as milk, cheese, and yogurt), fortified non-dairy milk (such as almond milk, soy, and rice), fortified orange juice, boned sardines, and tofu (if prepared with calcium). ), kale, kale and broccoli.

1. Iron

Iron is an essential part of making red blood cells, especially hemoglobin. Hemoglobin is a protein that binds oxygen to oxygen in the blood from the lungs to cells throughout the body.
Vegetarians should consume nearly twice as much iron per day as iron from plant foods is less available to the body than iron from animal foods. Pregnant women and people with iron deficiency anemia may also need supplements.
You can get iron from meat (especially red meat and liver), seafood, lentils, beans, tofu, cashews, and broccoli.

1. Magnesium

Magnesium plays an important role in the functions of more than 300 enzymes that regulate various processes in the body, including muscle and nerve function, heart rhythm, and blood sugar control. Older adults and people with diabetes may need supplements. You can get magnesium from almonds, spinach, cashews, peanuts, beans, potatoes, brown rice, dairy products, oats, chicken, beef, and broccoli.

1. Zinc

Zinc is a mineral that plays an important role in immune function and is essential for normal growth and development during pregnancy and childhood. Vegetarians may also need supplements because the zinc found in plant foods is less available in the body than those found in meat and fish.
You can get zinc from red meat, poultry, seafood (especially oysters, lobster, clams), dairy products, whole grains, beans, and nuts.
Zinc is required for DNA synthesis, immune function, metabolism and growth.
It may reduce inflammation and the risk of certain age-related diseases, and people with conditions that inhibit zinc absorption may need supplements.

Note: This information may not be 100% true due to human knowledge.

If you like this post, please vote for me, follow me and visit my blog. I hope you have pictures and other great posts here. 😊