To stay healthy, it’s important to know the benefits of vitamins and minerals and what they do in our bodies. They are essential nutrients that the body needs in small amounts to function properly.
Important Vitamins for the Body
Vitamin B2
It helps your body produce energy from protein and carbohydrates. It also keeps your skin, blood cells, and mucous membranes healthy.
A lack of riboflavin can cause a condition called riboflavin deficiency, which may lead to problems with breathing, swallowing, or walking; swelling or cracks in your lips; cracked fingertips; swollen tongue; and other symptoms.
Vitamin B2 is found in dairy products, eggs, meat, fish, leafy green vegetables like spinach and Swiss chard, legumes like beans and peanuts, whole grains like brown rice and wheat germ, fortified breakfast cereals, and yeast extract spreads such as Marmite.
The daily recommended intake for adults ranges from 1.3 milligrams per day (mg/day) to 1.7 mg/day depending on age and gender—and smokers need higher amounts than non-smokers do.
Vitamin D
A vitamin that is produced naturally when skin is exposed to sunlight. Vitamin D is also added to food as a fortification and can be taken in supplement form.
One cup of milk contains 25 percent of your daily value (DV) for vitamin D, which translates to about 400 IU. There is no upper limit established for vitamin D by the Institute of Medicine (IOM), and most health organizations recommend taking 600-800 IU per day.
According to an analysis in BMJ Open, vitamin D deficiency was associated with an increased risk for heart disease and stroke in middle-aged men.
It Can help to improve bone health and reduce the risk of breast cancer, colorectal cancer, and other chronic diseases.
Vitamin E
It Can help treat and prevent chronic diseases, including cancer, cardiovascular disease, dementia, and cataracts.
Take 400 IU per day in your diet. Your body can’t produce vitamin E on its own, so you must get it from foods or supplements.
Your body only needs about 15 mg a day; more than that could lead to side effects like nausea and diarrhea.
Vitamin K
Although lesser known than vitamins A, C, and E, vitamin K is an important part of a healthy diet. It helps form proteins that make up your blood cells and aids in digestion by helping produce bile.
It also protects your bones from becoming brittle and breaks down cholesterol. These are just some of vitamin K’s many functions—it also helps maintain your immune system.
In addition to being found in leafy greens like spinach, Broccoli, it can be found in fish, dairy products, and cereals.
Vitamin C
It is essential for the proper functioning of the immune system, which helps the body fight off infections and diseases.
Although most Americans get enough vitamin C to meet their daily needs, consuming large amounts may have some surprising health benefits.
A cup of orange juice has about 137 percent of your daily recommended intake of vitamin C and makes a quick snack or morning boost. You can drink Citrus fruits for vitamin C.
Vitamin A
It helps keep vision healthy and supports skin health; some signs your vitamin A levels are low include dry eyes, night blindness, and a red or yellow tinge to your skin.
If you suspect your levels might be low, ask your doctor for a blood test. Opting for nutrient-dense fruits and vegetables—such as sweet potatoes, carrots, spinach, and kale—can help prevent deficiency.
Remember that eating too much-preformed vitamin A (retinol) can cause liver damage in adults; stick to food sources like fish and eggs when possible.
Some Essential Minerals
Calcium
Don’t just go for milk—your bones need calcium from various sources. Ensure you’re getting enough calcium in your diet (recommended daily allowance is 1,000 mg daily) by eating broccoli, kale, almonds, and other whole foods.
And make sure to take a supplement if you’re not getting enough sunlight: Vitamin D promotes bone health and is essential for absorbing calcium.
Iron
Iron is a key component in red blood cells that carry oxygen through your body. If you don’t get enough iron through your diet, you can become anaemic and feel fatigued or run down.
If you do get enough iron, though, it contributes to a healthy immune system. Iron-rich foods include meat (especially liver), spinach, beans and peas, dried fruit, and dark chocolate.
Magnesium
It plays a role in more than 300 biochemical reactions in your body, including those that support muscle and nerve function.
Magnesium deficiency is common since only about half of Americans get enough from their diets. Low levels may worsen high blood pressure, asthma, migraines, and PMS symptoms. It also helps regulate blood sugar levels, promotes normal blood clotting, and supports bone health.