While many fit Individuals can fulfill their vitamin and mineral needs through a complete diet, others who have particular deficiencies may bridge their deficiencies via mineral supplementing.
Vitamins are chemical compounds that are required for the body’s normal performance. Because our bodies cannot produce vitamins (except Vitamin D), we must obtain them from food sources to satisfy our daily requirements.
The USDA has calculated the recommended daily quantities (RDA) necessary for optimum health for 13 essential multi-minerals supplements and vitamins.
Minerals are inorganic compounds that exist naturally in the body and are utilized by the body to form bones, manufacture hormones, and control muscle contraction, among many other things.
Minerals: Their Subcategories
Minerals are divided into two categories:
- Macrominerals: Which the body requires in higher proportions)
- Trace minerals: The body needs minimal amounts of trace minerals).
Calcium, magnesium, phosphorus, sodium, chloride, potassium, and sulfur are examples of macrominerals. Iron, iodine, manganese, cobalt, copper, fluoride, zinc, and selenium are examples of trace minerals supplements.
It’s crucial to remember that the Food and Drug Administration does not monitor vitamins and mineral supplements in the same way that it does pharmaceuticals (FDA). Producers of dietary multimineral supplements, on the other hand, are committed to the safety of their merchandise and must adhere to Good Manufacturing Practices, which are a set of minimum regulations designed to ensure reliability throughout the manufacturing, bottling, labeling, and storage of dietary supplement products.
Several organizations, including the United States Pharmacopeia, and NSF International, provide independent assessments of supplement manufacturer integrity. A mark of approval from one of these organizations guarantees that the product was correctly made, that it includes the components mentioned on the label and that it does not contain dangerous amounts of cocaine.
An Outline of Important Vitamins
Vitamins are nutrients that individuals need to get from their meals for their bodies to work correctly. The human body needs a total of 13 vitamins to function correctly. They are divided into two classes based on how they disintegrate: fat-soluble vitamins collected through the bowels and retained in body fat and water-soluble vitamins absorbed by the skin and stored in body fat.
Vitamin supplements containing vitamins A, D, K, and E can build to dangerous amounts in the body since these vitamins are deposited in fat cells and are therefore difficult to eliminate.
Vitamin A is essential for maintaining good eyesight and immunological function. Animal proteins, such as liver, kidney, yolks, and milk products, contain it. Dark green, lush vegetables, and yellow fruits and veggies and carrots, contain carotenoids, which may be turned into Vitamin A in the body.
Vitamin D is necessary for maintaining appropriate calcium and phosphorus levels, which are essential for strong bones. Seafood, eggs, fortified milk, and fish oils all contain vitamin D. Vitamin D is produced by the body when skin cells are exposed to sunshine.
Vitamin E is a powerful antioxidant that aids in cell repair and protection. Eggs, quinoa, fruits, leafy green vegetables, meat, peanuts, nut oils, chicken, vegetable oils, natural oils, olive oil, wheat germ oil, and whole grains are all high in vitamin E.
Vitamin K aids in the coagulation of blood. Green leafy vegetables, meats, and dairy items are all high in vitamin K.
The kidneys and urine eliminate water-soluble vitamins (also known as B and C vitamins) from the body. Because water-soluble vitamins are not retained, we must consume them daily to satisfy our bodily requirements.
Since excess B and C vitamins are easily eliminated from the body, excessive dosages of water-soluble vitamins pose less of a risk of damage.
- Vitamin B-1 (also known as thiamine) is required for various bodily activities, particularly neuronal function, enzyme reactions, and carbohydrate processing. Beef, brewer’s yeast, lentils (beans, lentils), dairy, walnuts, oatmeal, oranges, pork, rice, seed, grains, whole-grain cereals, and enriched flours are all excellent sources of thiamine.
- Vitamin B-6 (pyridoxine) is necessary for the creation of some neurotransmitters (brain and nervous system signaling molecules) as well as nerve functioning. Cereal grains, lentils, vegetables (carrots, lettuce, peas, and potatoes), buttermilk, cheese, poultry, salmon, liver, and melons are all good sources of vitamin B-6.
- Vitamin B-9 (commonly known as folic acid or folate) is necessary for fetal neurological development and excellent overall brain function. Fortified cereal and flour, green vegetables (green beans, broccoli, lettuce), calamari, asparagus, fruits (bananas, mangoes, lemons), lentils, yeast, mushroom, unprocessed meats (beef liver, kidneys), citrus fruits, and tomato juice are all excellent sources of folate.
Protein and DNA synthesis demand vitamin B-12 (also known as cobalamin). Fish, seafood, meat, poultry, and dairy products are all essential food sources.
- Vitamin C is needed to make collagen, which is found in the skin and bones, ligaments, muscle, and circulatory system. Vitamin C also aids iron absorption in the intestine.
An Overview of Important Minerals
Minerals are inorganic components that are taken by plants and originate from soil and water. Minerals are absorbed by living creatures from the plants they eat and used in vital bodily functions.
Calcium- It is the most common mineral in the body, and it is necessary for bone and tooth development, blood vessel functioning, muscular strength, nerve transmission, intracellular communication, and hormone production.
Magnesium – Magnesium aids in the regulation of a variety of chemical processes in the body, notably synthesis of proteins, energy generation, muscle and neuron function, blood glucose management, and blood pressure control.
Iron is required to form red blood cells, which transport oxygen to all of the body’s tissues. Iron is also essential for cell growth and division.
Zinc is necessary for immunological function, protein and DNA synthesis, tissue repair, cell division, and perception of taste and smell. Since the body lacks a specific zinc storage mechanism, daily zinc intake is necessary to maintain relatively low levels.
Trust The Experts!
If you want to be sure you’re getting all of your vitamins and minerals, talk to your doctor about whether multi-mineral supplementation is proper for you. Remember that vitamins and minerals have a significant impact on the body and that overdosing may be just as detrimental as a deficiency. The best way to ensure that you get your daily doses of vitamins and minerals is to eat a diet rich in lean meat, yogurt, fruits, cereals, nuts, seeds, and greens.