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.
Top 10 Essential Vitamins and Minerals Your Body Needs
Vitamin A. Vitamin A keeps your heart, lungs, liver and other organs working properly. ...
Vitamin D. Vitamin D builds strong bones by helping our body absorb calcium from food and supplements. ...
Vitamin E. ...
Vitamin K. ...
Iron. ...
Magnesium. ...
Zinc.
Below are some of the many benefits of taking vitamins:
Promotes Healthy Aging. ...
Reduces Anxiety and Stress. ...
Boosts Your Cardiovascular Health. ...
Covers Your Nutritional Bases. ...
Supports Your Immune System. ...
Keeps Body in Good Working Order. ...
Improves Your Eyesight.
Keeps Your Bones Strong.
What are the 13 types of vitamins?
There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate). Vitamins have different jobs to help keep the body working properly.6 days ago.
Vitamin Sources
Water soluble:
B-1: ham, soymilk, watermelon, acorn squash
B-2: milk, yogurt, cheese, whole and enriched grains and cereals.
B-3: meat, poultry, fish, fortified and whole grains, mushrooms, potatoes
B-5: chicken, whole grains, broccoli, avocados, mushrooms
B-6: meat, fish, poultry, legumes, tofu and other soy products, bananas
B-7: Whole grains, eggs, soybeans, fish
B-9: Fortified grains and cereals, asparagus, spinach, broccoli, legumes (black-eyed peas and chickpeas), orange juice
B-12: Meat, poultry, fish, milk, cheese, fortified soymilk and cereals
Vitamin C: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts
Fat soluble:
Vitamin A: beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes
Vitamin D: Fortified milk and cereals, fatty fish
Vitamin E: vegetables oils, leafy green vegetables, whole grains, nuts
Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kaleMinerals
Major:
Calcium: yogurt, cheese, milk, salmon, leafy green vegetables
Chloride: salt
Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread
Potassium: meat, milk, fruits, vegetables, grains, legumes
Sodium: salt, soy sauce, vegetables
Trace:
Chromium: meat, poultry, fish, nuts, cheese
Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes
Fluoride: fish, teas
Iodine: Iodized salt, seafood
Iron: red meat, poultry, eggs, fruits, green vegetables, fortified bread
Manganese: nuts, legumes, whole grains, tea
Selenium: Organ meat, seafood, walnuts
Zinc: meat, shellfish, legumes, whole grains
regularly in diet because they are readily excreted in urine and cannot be stored (except vitamin B12) in our body.
Deficiency Diseases
A person may be getting enough food to eat, but sometimes the food may not contain a particular nutrient. If this continues over a long period of time, the person may suffer from its deficiency.
Deficiency of one or more nutrients can cause diseases or disorders in our body. Diseases that occur due to lack of nutrients over a long period are called deficiency diseases.
Vitamin A——— Night blindness
Vitamin B1———Beriberi
Vitamin B2——– Ariboflavinosis
Vitamin B3 ——–Pellagra
Vitamin B5 ——–Paresthesia
Vitamin B6 ——–Anemia
Vitamin B7 —— Dermatitis, enteritis
Vitamin B9 & Vitamin B12 —– Megaloblastic anemia
Vitamin C —— Scurvy, Swelling of Gums
Vitamin D —— Rickets & Osteomalacia
Vitamin E —— Less Fertility
Vitamin K —— Non-Clotting of Blood.
A vitamin is an organic molecule that is an essential micronutrient which an organism needs in small quantities for the proper functioning of its metabolism. Essential nutrients cannot be synthesized in the organism, either at all or not in sufficient quantities, and therefore must be obtained through the diet
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