The importance of vitamins within the human body, and virtually every bodily function that occurs cannot be overstated. For instance, vitamins provide metabolism for normal growth.
Top 10 Essential Vitamins and Minerals Your Body Needs
Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage.
The formation of bones and tissues, and protect against viruses and disease. Vitamins also assist in the formation of hormones, blood cells, and countless chemicals within the human body.
Vitamins are also necessary for metabolism and create metabolically active enzymes which are required for numerous bodily functions to occur.
Vitamins are classified within one of two following categories: water-soluble or fat-soluble. There are thirteen primary vitamins, four that are fat-soluble and nine that are water-soluble. Water-soluble vitamins dissolve easily in water, and are readily removed from the body.
Since water-soluble vitamins are not stored within the human body, daily intake of foods containing the various vitamins is required.
Vitamins that are fat-soluble are absorbed through the intestinal tract with the help of lipids (fats).
Since fat-soluble vitamins are absorbed within the body, they have a higher probability of causing hypervitaminosis (a condition of high storage levels of vitamins, which can lead to toxic symptoms) than do water-soluble vitamins. Therefore, it is imperative that each individual monitor their intake of all vitamins and nutritional supplements.
7 Essential Vitamins you must have in your supplements
- Vitamin D. Vitamin D helps our bodies absorb calcium, which is important for bone health. …
- Magnesium. Magnesium is an essential nutrient, which means that we must get it from food or supplements. …
- Calcium. …
- Zinc. …
- Iron. …
- Folate. …
- Vitamin B-12.
TOP 15 VITAMINS ,THEIR FOOD SOURCES AND HEALTH BENEFITS
- This fat based vitamin is also commonly referred to as retinol or beta-carotene, which also helps to inform people as to the benefits that it provides the body. However, stress levels can greatly contribute to the lack of absorption for this vitamin, which is further exacerbated by diets that are low in beta-carotene vegetables.Overall vitamin A aids in the following:
- Eye health
- Immune function
- Healing processes
- Healthy skin regeneration
- Fighting the effects of environmental pollution
While vitamin A is integral to health, it is also an important vitamin for smokers, since t can reduce some of the carcinogenic impacts of the habit, and can support better health and revitalization even after quitting.
- Retinoids (retinol, carotenoids, Beta-Carotene), is a fat-soluble vitamin that is involved in several bodily functions including vision, embryonic development, support of various tissues, and immune activation and support.
- Vitamin A (retinol, retinoic acid) is a nutrient important to vision, growth, cell division, reproduction and immunity. Vitamin A also has antioxidant properties.
- You can get vitamin A from beef liver, salmon, broccoli, carrots, squash, green leafy vegetables, cantaloupe, apricots, mangoes, dairy products and fortified cereals.
Although B complex vitamins can work well synergistically, individual B vitamins can also play an integral role in health promotion. B1 is responsible for facilitating cellular function, which also means that it is necessary for the proper utilization of other nutrients. Within this action, it is also related to:
- Brain health through the formation of acetylcholine
- Improvement of moods
- Reduction of pain and inflammation, especially in cases of neuralgia and nerve damage
You can get vitamin B from meat, poultry, fish, organ meats, eggs, legumes, seeds, nuts, whole grains, and fortified cereals, breads and pastas.
- Riboflavin, a water-soluble vitamin that is required for normal red blood cell production and body growth.
- In Addition, riboflavin promotes healthy hair, skin, and nails and maintains mouth, lip, and tongue function.
- Niacin, or niacinamide, is a water-soluble vitamin that is necessary for natural digestion and assists in converting food into energy.
- Niacin also helps to maintain enzyme activity and nervous cell signaling within the body.
- Pantothenic acid supports the enzyme functions that allow carbohydrates, proteins and fats to be broken down into usable energy.
- Pantothenic acid supports the immune system and prevents damage from infections.
- Pyridoxine, pyridoxamine, or pyridoxal is involved in fat, protein, and carbohydrate metabolism.
- Pyridoxine also supports the immune system through antibodies synthesis and helps regulate sodium and potassium levels within the body.
- Biotin primary role is to promote the metabolic processing of carbohydrates, proteins and fats.
- Biotin is required to create fatty acids and amino acids and assists in red blood cell synthesis.
- Biotin also promotes healthy hair, skin and nails.
- Folic acid is essential in the synthesis of ribonucleic (RNA) and deoxyribonucleic (DNA) acids.
- Folic acid also contributes to the growth and development of the body, particularly in the division of nerve cells and transmitters.
- Cyanocobalamin promotes the synthesis of red blood cells and the enzyme processes required to convert carbohydrates, proteins, and fats into energy.
- Cyanocobalamin supports the central and peripheral nervous systems.
As a water soluble vitamin, C is one of the few nutrients where therapeutic macro-doses do not have severely adverse affects. This also means that it can be used as a therapeutic intervention in cases of systemic infection or slow healing, while regular supplementation can have further positive results.
- Improved quality of hair, skin, and nails through increased collagen production
- Reduction of inflammation within the body
- Strong anti-oxidant qualities to preserve cell health
- Improved energy through efficient cellular metabolism
You can get vitamin C from citrus fruits and juices, kiwi fruit, red and green peppers, strawberries, cantaloupe, broccoli, brussels sprouts, tomatoes, tomato juice and baked potatoes (cooking it this way, with the skin on, retains the folate, B6 and vitamin C.)
- Ergocalciferol, cholecalciferol assists in balancing calcium and phosphorus levels; allowing the bones to absorb minerals and achieve continual reformation.
- Vitamin D promotes the absorption of calcium and aids in healthy growth.
- Vitamin D isn’t found naturally in many foods. Known as the “sunshine vitamin,” most of the vitamin D our body gets is absorbed from the sun through our skin.
- Foods with vitamin D include salmon, tuna, mackerel, beef liver, egg yolks, mushrooms, and fortified dairy and nut milks and cereals.
- Tocopherols allow blood capillaries to dilate and assist in regulating the formation of blood clots and scar tissue.
- Tocopherols prevent various fatty acids, vitamins, and hormones from being destroyed via free radicals.
- You can get vitamin E from sunflower, safflower and wheatgerm oils, sunflower seeds, almonds, peanuts, spinach, Swiss chard, avocados and butternut squash.
- Phylloquinone, menaquinones control the enzymes required to initiate the clotting sequence and reduce the amount of blood that is lost through an injury.
- Phylloquinone assists in maintaining bone mass and as an antioxidant.
- You can get vitamin K from spinach, kale, lettuce, broccoli, soybeans, blueberries, figs, meat, cheese, eggs, and vegetable oils.
14.Vitamin P – The Bioflavonoids
Vitamin P really refers to a group of components that work in conjunction with one another to greatly support cell health. These compounds are integral for good circulation and strong blood vessels, but they also increase the oxygen capacity of the blood. As a result, this vitamin is necessary for facilitating the prevention and treatment of:
- Gum disease
- Asthma and allergies
- Joint pain and inflammation
Other essential Minerals
Roughly 99 percent of calcium in the body is found in bones and teeth, where it is crucial for structural support. The remainder is found in the blood, muscles and intracellular fluids, where it is a critical part of many metabolic, neurological and muscular functions. Postmenopausal women (who have an elevated risk of osteoporosis) and people who don’t consume dairy products (a primary source of calcium) are the mostly likely to require calcium supplements.
You can get calcium from dairy products (such as milk, cheese, and yogurt), fortified non-dairy milks (such as almond, soy and rice milks), fortified orange juice, sardines with bones, tofu (if prepared with calcium), collard green, kale, and broccoli.
Iron is an essential part of building red blood cells, specifically hemoglobin, a protein that bonds with oxygen to oxygen through the blood from the lungs to the cells throughout your body. Vegetarians need to consume almost twice as much iron daily because the iron in plant-based food is less available to the body than the iron found in animal products. Pregnant women and people with iron-deficient anemia may also need supplements.
You can get iron from meat (especially red meat and liver), seafood, lentils, beans, tofu, cashews, and broccoli.
Magnesium plays an important role in the function of more than 300 enzymes that regulate various processes in the body, including muscle and nerve function, heart rhythms and glucose 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.
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 since the zinc found in plant-based foods is less available to the body than that found in meat and fish.
You can get zinc from red meat, poultry, seafood (especially oysters, lobster and clams), dairy products, whole grains, beans and nuts.
Reach out to your pharmacist to get more information on supplements. Some vitamins (such as vitamin E) are dangerous in high doses, and some may interact negatively with other medications or medical treatment.