Know The Benefit Of Vitamins and Minerals

Vitamins and Minerals

Vitamins are chemicals that come from food is used to support health. Minerals make and break the body tissues and regulates metabolism. There are many varieties of vitamins and minerals, such as food containing vitamins A, C and E are antioxidants, which can help reduce the aging process. The mineral magnesium helps convert food into energy. Unfortunately, vitamins and minerals can only be obtained through food. That is why it is important to have a balanced diet to ensure that vitamins and minerals are met.

There are many vitamins and minerals available, but it would be too long to describe each mineral and each vitamin. Here is a summary of the essential vitamins and minerals that are very popular right now.

Vitamin B 
Vitamin B has many forms. One of them is called thiamine. Help keep membranes and nervous system in order. It is found in bread, cereals and potatoes. Also contains folic acid, vitamin B, folic acid produced. This is important for pregnant women to reduce the likelihood of a child with spina bifida, a type of condition that can affect the spine.

The other way is called riboflavin, which makes relative to the growth and development of DNA, and other chemical reactions. They can be found in cheese, fish, yogurt, red meat, but also beans.

Vitamin C
Also called ascorbic acid, it produces collagen and vessels needed blood for the gums and teeth. They can be found in oranges, strawberries, currants, Brussels sprouts and potatoes.

Vitamin D
This vitamin helps to absorb calcium and phosphorus mineral, it can be found in the sunlight, but it can also be found in eggs and fish. Groups of older people, and some of the people who cover their bodies for religious reasons, are at greater risk of having low vitamin D.

Vitamin E
It is an antioxidant that can help reduce the aging process of the body. It also produces red blood cells and helps prevent blood clotting. It can be found in shrimp, almonds, nuts and beans.

Minerals
Minerals needed As noted above to assist chemical reactions in the body. For example sodium can control the amount of water used in the body when we sweat during intense exercise, or when the weather is very hot. The body regulates the amount of water in conjunction with the sodium. Many minerals required by our bodies, some of which will be explained later

Calcium
It is found in bones and teeth, calcium helps keep them strong and healthy. This is absorbed by working with vitamin, vitamin D. A  suitable intake of vitamin D is needed to avoid reducing the chances of the gums and teeth badly treated. Excellent sources of calcium include spinach, milk, cheese and almonds.

Copper
It Is used to produce the pigment in the hair, skin, bones and teeth. It is involved in a variety of processes, including protecting the body's cells against chemical damage for the treatment of iron, and nervous system function. Copper can be found in fish, nuts and whole grains.

Iron
This is an essential mineral, since the component of red blood cells. This helps carry oxygen throughout the body. Women need more iron than men because women undergo some changes in the body such as pregnancy, childbirth and heavy menstruation. Anemia is the most common cause of the absence of a low iron intake. Pregnant and lactating women are most at risk. Good sources of these include red meat, fish, legumes and spinach.

Zinc
Very important in the production of the immune system, in particular DNA. It also helps control the male hormone testosterone and helps to convert estrogen, sex hormone. Great sources of zinc include dairy products, namely, cheese, milk and yogurt, also soya beans, nuts and eggs.

This is a clear indication of the importance of a balanced and varied diet. The diet should consist of a minimum of 30% of food-based carbohydrates, 30% should be based on fruits and vegetables, 10% should come from dairy products high in fat and sugar, and should also come meat and alternatives. If a balanced diet consists of these varieties there should be an adequate intake of vitamins and minerals needed by the body to sustain life and health.