Table of Contents
- 1 Most Benefits of Vitamins and Minerals
- 1.1 Vitamins
- 1.2 Minerals
- 1.3 Share this:
Most Benefits of Vitamins and Minerals
The B-complex vitamins are from a list of 8 various vitamins. This feature, thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), pantothenic acid and biotin.
Vitamin B6 is believed to be vital for a healthy nervous system and it has been related to enhancing mood. It is believed to help transfer food into energy and may aid the production of red blood cells. Vitamin B6 supplements have been advised for women that suffer from pre-menstrual syndrome and pregnant women with morning sickness. However, it has been reported that having high doses of Vitamin B6 may result in insomnia, numbness, and lethargy.
It has been recommended to consume more Vitamin-B rich foods if one suffers from PMS or nausea. Vitamin – B rich foods are thought to include kidney, milk, eggs, wheat bran, and wheat germ. B Vitamins are also said to be good for the hair, eyes, mouth and muscle tone in the stomach.
Vitamin B1 – Thiamine
This vitamin is believed to be important for energy production and for the metabolism of sugar. Deficiencies of Vitamin B1 have reportedly caused depression, poor appetite, anxiety, and swings in personality. Pregnant women and people on the contraceptive pill might be deficient of this vitamin. Foods rich in this vitamin include sesame seeds, nuts, and whole grains.
Vitamin B2 – Riboflavin
Riboflavin is believed to be essential for energy production and for healthy skin and eyes. It is said that deficiencies in this vitamin may be witnessed by mild fatigue and having a red ring around the iris. Foods which are believed to be an excellent source of this vitamin include milk, cheese, yogurt, and dark green leafy vegetables.
Vitamin B3 – Niacin
This vitamin is believed to be vital for the metabolism of carbohydrates and for reducing cholesterol. Niacin has caused a flushing sensation as it dilates blood vessels, which is thought to help in protecting the cardiovascular system. This is because dilating blood vessels is said to help in keeping blood pressure low. Good sources of this vitamin include meat, fish and nuts.
Vitamin B5 – Pantothenic acid
It is said that this may help raise the number of HDL levels in the body, which, in turn, may help lower cholesterol levels. This vitamin is thought to help relieve stress. Great food sources of this vitamin are said to include dark green leafy vegetables and whole grains.
Vitamin B6 – Pyroxidine
This vitamin is said to be needed for the formation of red blood cells. It has reportedly been beneficial for treating PMS, hormonal imbalances and morning sickness. Vitamin B6 deficiencies might usually come about by smoking. Good sources of this vitamin include eggs.
Vitamin B12 – Cyanocobalamin
Cyanocobalamin is believed to be vital for forming red blood cells, nerve cells and DNA. It is also thought to maintain the functioning of the nervous system. People that may be anemic are thought most likely to be deficient of this vitamin. Foods that are said to be good sources of this vitamin include meat and eggs.
Vitamin C has been characterized as a well-known antioxidant. It is said to be helpful for healing burns, reducing cholesterol levels and may prevent bacterial infections.
Vitamin C is believed to help the body absorb iron. Various fruits contain Vitamin C; including oranges, pineapples, pomegranates, strawberries, spinach and many more. Smoking cigarettes is said to fight against Vitamin C in the body, so it has been recommended that a smoker’s daily intake of vitamin C should be higher than non-smokers. Vitamin C is thought to strengthen the immune system and may be beneficial for concentration and memory. Vitamin C is said to feature anti-aging and anti-hair-loss properties.
Vitamin D is believed to be essential for the absorption of calcium. It is also reported to be important for developing healthy teeth and firm bones and may aid a good nervous system. Most of the Vitamin Dis synthesized by oils in the skin in sunlight and then absorbed by the body. Vitamin D is said to be good for people that suffer from tooth decay, osteoporosis, and rickets. Natural sources of Vitamin D may be found in oily fish, milk, egg yolks, salmon and beef. It is also reported to be good for bone mineralization.
Vitamin E is viewed to help in improving immune systems. Consuming high doses of Vitamin E has been believed to delay the effects of Alzheimer’s disease. Vitamin E is said to decrease blood pressure, lower heart disease, help the treatment of pain relief, and also combat high rates of heart disease.
Too much of this vitamin has been said to lower the levels of Vitamin A, impair sexual function or even result in bleeding problems due to its clot-preventing properties. Vitamin E can be found mostly in dark green leafy vegetables, wheat germ, nuts and seeds.
This is believed to be essential for controlling blood clotting and to be vital for combating very rare blood disorders. It has been commented that there is a relation between a lack of Vitamin K and childhood leukemia.
In some hospitals, it has been said that new-born babies may be routinely injected with Vitamin K. It is thought that Vitamin K may lower the rate of bone loss or osteoporosis. This vitamin is viewed to help in protecting against bruising as well. It is contained mostly in green leafy vegetables.
Biotin is thought to be useful in converting carbohydrates, fats, and proteins into energy. It is said to be essential to supplement biotin in order to aid healthy skin and hair. Biotin is said to promote good nervous system function and to be beneficial for the production of brain chemicals. Biotin is believed to be involved in folic acid metabolism as it transfers folic acid into its active form. A deficiency in Biotin has been said to lead to depression, poor appetite, hair loss, and dry skin. Biotin-rich foods include brown rice, eggs, and liver
Boron is believed to be useful for reducing inflammation, helping to protect tissue and promoting firm healthy bones.
Boron is reported to play a vital role in the metabolism of carbohydrates, fats, and calcium. It is also said that Boron is found in mineral water and in many different fruits and vegetables. It is believed to be a vital mineral to have especially for people with a weak bone density or those who may have difficulties in losing weight.
Calcium is a vital mineral in the body, stored in the bones and teeth. Calcium is believed to be essential information of the skeleton. Together with frequent physical activity, it is thought that a calcium-rich diet will aid a firm skeleton that may last an entire lifetime.
To keep the bones building continuously it is said that we need a constant supply of calcium. If calcium deposits are depleting at a quick rate than are being rebuilt, over a long period of time, the bones may, in turn, become brittle which may result in suffering from osteoporosis, this is where bones may become fractured.
Osteoporosis tends to occur more commonly in women due to the lower estrogen levels, which in turn ends in the osteoclasts becoming more active.
It is known that Calcium works along with minerals, magnesium, and boron. Vitamin D is also thought to be essential so calcium may be absorbed from food and to help deposit it into the bones.
Calcium is believed to be vital for children whose teeth are in the developing process. It has been stated that 99% of calcium inside the body is either stored in the teeth or bones. It is believed that the remaining 1% helps the muscles to contract and relax and to activate whilst blood clotting.
Signs of a deficiency in calcium are said to include, excessive tooth cavities, inexplicable muscle cramps, tension and suffering from sleeping problems. Nutrition and lifestyle may influence the bodies calcium balance. A rich- protein diet may cause a loss of calcium, whereas consuming high amounts of saturated fats may also reduce calcium availability. Calcium balance is also believed to depend on a healthy kidney function. Eating calcium is reported to be good for combating aging. If a sufficient amount of daily calcium is not going into the body it has been recommended to consider supplementing with calcium or any other vitamin or mineral, to ensure that the body has this vital nutrient.
Chromium has been related to a healthy cardiovascular system as it is believed to have a positive effect on the heart and cardiovascular systems.
It is believed that Chromium is required for stimulating glucose activity and helps the metabolism of sugar. Chromium is believed to be commonly found in egg yolks, whole grains, nuts, seeds, and asparagus. This is reported to be an essential mineral and is believed to be useful for people that may suffer from mood swings, dizziness, stress, common changes in energy levels and people that may sweat a lot.
Folic acid is a well known B vitamin, which is believed to fulfill a number of essential roles in sustaining good health.
What is folic acid?
It is also known as folate, folic acid is a part of the family of B vitamins. It works alongside other B Vitamins in order to achieve its role.
Folic acids most essential role is believed to be in preventing the neural-tube defect, Spina Bifida in babies, which is the reason why women attempting to become pregnant have been recommended to take it.
Folic acid is believed to be important for the formation of DNA, so, it’s vital for everyday renewal and repair in adult life, as well as for baby growth. Folic acid is also believed to be essential for maintaining good heart and blood health. It is a vitamin that every one of us needs in decent amounts.
It is thought that Folic acid (along with vitamins B6 and B12) is used by the body to reduce the amount of homocysteine (an amino acid by-product) in the blood.
If a diet features plenty of fresh vegetables, whole grains, and pulses, adequate amounts of folic acid may be reaching the body. Living on processed foods might mean missing out on this vitamin. It is believed that alcohol may interfere with the absorption of folic acid and the way it is used inside the body.
Iodine is the major component of the hormone thyroxin. It is believed to be needed for sustaining normal metabolism in all cells of the body. Iodine is believed to be found in dairy products, seafood, and garlic.
Iodine is thought to be an essential mineral for people suffering from problems of constipation, weight gain, and sensitivity to the cold. 150 mcg per day is the maximum recommended daily amount that has been advised to be consumed from supplements.
Iron is said to be vital for good health and a lack of iron may result in anemia. It is found in dark green vegetables, like spinach.
A lack of iron may affect many different aspects of health. It is thought iron forms an essential part of hemoglobin, this is the pigment in red blood cells that carries the oxygen throughout the body and clears away the waste of carbon dioxide.
Anemia is the final stage of iron deficiency and is said to occur when the body has too little hemoglobin. Even if iron levels are slightly lower than usual, it is still possible to feel the effect of a lack of energy. Iron is considered to play a vital role in the group of enzymes, cytochromes, these enzymes create energy that we need for everyday bodily process
Magnesium is believed to be essential for many of the enzyme systems that are involved in the process of converting fats, proteins, and carbohydrates into energy. It is believed that Magnesium triggers the muscles to relax and that it also works with calcium to activate nerve transmission. Magnesium is said to be vital for the functioning of a healthy heart and the intestinal muscles.
It is believed that Magnesium helps in forming healthy bones and teeth. This mineral promotes the adrenal glands in producing stress-related hormones. Magnesium is believed to play a vital role in the production of many different body hormones such as sex hormones for example. It is believed to help in preventing depression and premenstrual syndrome. Also when it is taken with Vitamin B12, it has been reported that it may help in combating cardiovascular disease and osteoporosis.
Consuming low amounts of magnesium may result in suffering from muscle cramps, stress, poor bone density, tooth decay, insomnia, confusion, and joint pains. Magnesium is featured in dark green leafy vegetables such as spinach, broccoli, and okra. It is also discovered in figs, sunflower seeds, pumpkin seeds, almonds, and lentils.
This mineral is featured in over 20 different enzyme systems which are believed to influence growth and tissue repair, healthy blood sugar control, female hormone production and an increase in bone density.
Manganese is believed to be vital for cellular production and for detoxifying as it activates the antioxidant system. Manganese is firmly related to protection and formation of synovial fluid in joint spaces. Deficiency signs in manganese include poor blood sugar control, reduction in fertility rates and joint pains. High levels of manganese may be found in rye bread, buckwheat, hazelnuts, and green lentils.
Phosphorus is reported to be a vital component of human cells and tissue. Both the brain and nervous system are concentrated with phospholipid membranes and this is believed to make it an essential nutrient for both the brain and nervous system.
It is believed that Phosphorous is used in helping to activate B Vitamins and that it combines well with calcium and magnesium to promote healthy strong bones. Phosphorous is believed to help in increasing both energy levels and endurance levels. A lack of phosphorous is thought to be found in people that feel weak regularly, suffer from joint stiffness, fragile bones, and reduction in appetite and in people that have a low resistance to infections. Foods that are rich in phosphorous are believed to include watercress, sesame seeds, almonds, cheese, and sardines.
Potassium is believed to help in maintaining the correct water balance in the body. It has been said to stimulate muscular contractions and nerve transmission. It is believed that Potassium is required by body cells in responding to thyroxin. This is the hormone that monitors the metabolic rate.
It is believed that a deficiency in potassium may be noticed if one is suffering from pins and needles, low blood pressure, cellulite, and tiredness. Potassium is said to help in normalizing blood pressure, improving physical performance and preventing excess fluid retention. It is found in many different sources which include, garlic, celery, hazelnuts, and potatoes. Consuming vast amounts of caffeine, salt and alcohol is believed to deplete potassium levels.
Selenium is thought to be very protective against cancer, heart disease and it has been reported that selenium deficiency has been related to causing miscarriage. It reportedly works well with Vitamin E.
Selenium is known to be an essential co-factor in the body’s enzymes detoxification system and it is an antioxidant. This mineral is believed to help in protecting against heavy metal toxicity. A deficiency in selenium may be viewed by weaknesses in muscles, low blood pressure, cellulite, and constipation. Selenium is believed to help in preventing cancer, fighting off viruses, raising libido levels and male potency, Selenium is reported to be good for promoting healthy eyes, skin, and hair. Selenium is found mainly in Brazil nuts, lentils, houmous, tomatoes, wheat germ, and many other foods.
It is considered that Sulphur helps relate strands of protein together. Sulfur is believed to be an essential mineral in helping to promote healthy hair, good skin texture, nails, and strong bones.
Sulfur is believed to be vital for liver detoxification and anti-inflammatory reactions. A deficiency in sulfur may be viewed from a poor state of hair, nail and skin health. Sulfur is featured commonly in fish such as salmon and cod, onions and garlic.
Zinc is believed to play an essential role in insulin storage, making this mineral essential for blood sugar control.
Zinc is believed to be a vital nutrient for promoting a strong immune system and help the body ward off viruses. It is believed to be vital for skin tone, cell growth, and repair. Zinc is believed to be excellent for the prostate and to aid fertility and hormone production. Zinc is featured mainly in pumpkin seeds, brown rice, and pine nuts.