Best Benefits of Vitamins and Minerals on Your Health

Most Benefits of Vitamins and Minerals

Best Benefits of Vitamins and Minerals on Your Health

Most Benefits of Vitamins and Minerals
Vitamins and minerals

Vitamin A – Benefits of vitamins A

Maintains healthy skin, teeth, bones, and eyes. If you lack Vitamin A, you put your body at risk of diseases. You can get Vitamin A from drinking milk and eating eggs and cheese, and there are many foods with Vitamin A you can Eat it.

Vitamin B

TheB-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.

Benefits of Vitamins B Complex

Vitamin B6is 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 B6supplements 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-richfoods if one suffers from PMS or nausea.Vitamin – B-rich foods are thought to include kidney, milk, eggs, wheat bran, and wheat germ. B Vitaminsare 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 the metabolism of sugar. Deficiencies ofVitamin B1 have reportedly caused depression, poor appetite, anxiety, and swings in personality. Pregnant women and people on the contraceptive pill might be deficient in this vitamin. Foods rich in this vitamin include sesameseeds, nuts, and whole grains.

Turns carbohydrates into energy. You need this vitamin to maintain a healthy brain and heart. You can get Vitamin B1 from grains, beans, meat, and fish.

Vitamin B2 – Riboflavin

Riboflavinis believed to be essential nutrient for energy production and 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 that are believed to be an excellent source of this vitamin include milk, cheese, yogurt, and dark green leafy vegetables.

Turns carbohydrates into energy. You need this vitamin to maintain healthy red blood cells, skin, and eyes. You can get Vitamin B2 from meat, milk, chicken, eggs, and beans.

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.

Read More: Top 20 Delicious High Protein Foods to Eat

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 B6deficiencies 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 in this vitamin. Foods that are said to be good sources of this vitamin include meat and eggs.

Develops red blood cells. You need this vitamin to maintain a healthy nervous system and can get this vitamin from beef, chicken, eggs, milk, and cereals.

Vitamin C

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 Cis believed to help the body absorb iron. Various fruits containVitamin C;including oranges, pineapples, pomegranates, strawberries, spinach, and many more. Smoking cigarettes is said to fight againstVitamin Cin the body, so it has been recommended that a smoker’s daily intake ofvitamin Cshould be higher than non-smokers.Vitamin Cis 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.

Maintains healthy teeth and gums and can heal wounds. You need this vitamin to reduce your risk of cancer and to slow the aging process. You can get Vitamin C in fruits and vegetables

Vitamin D

Vitamin D is believed to be an essential nutrient 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 theVitamin D is 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 foods with Vitamin D may be found in oily fish, milk, egg yolks, salmon, and beef. It is also reported to be good for bone mineralization.

Benefits of Vitamins D

Improves the health of your bones and teeth. You need this vitamin to help reduce the chances you’ll acquire osteoporosis or colon cancer. You can get Vitamin D in milk, fish, and margarine.

Vitamin E

Vitamin Eis 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.

Benefits of Vitamins E

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.

Aids with the formation of red blood cells. You need this vitamin to reduce your risk of certain cancers and to prevent cataracts. You can get Vitamin E from nuts, lettuce, and certain vegetables.

Vitamin K

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 relationship between a lack of Vitamin K and childhood leukemia.

Benefits of Vitamins K

In some hospitals, it has been said that newborn babies may be routinely injected with Vitamin K. It is thought thatVitamin Kmay 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 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.Biotinis believed to be involved in folic acid metabolism as it transfers folic acid into its active form. A deficiency inBiotin has been said to lead to depression, poor appetite, hair loss, and dry skin. Biotin-rich foods include brown rice, eggs, and liver

Most Important Minerals for Healthy Life


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, andcalcium.It is also said thatBoron is found in mineral water and many different fruits and vegetables. It is believed to be a vital mineral to have especially for people with weak bone density or those who may have difficulties losing weight.


Calciumis 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 ofcalcium. Ifcalcium deposits are depleting at a quick rate than are being rebuilt, over a long period, 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 thatCalcium works along withminerals,magnesium, andboron.Vitamin Dis also thought to be essential socalcium 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 incalcium are said to include, excessive tooth cavities, inexplicable muscle cramps, tension, and suffering from sleeping problems. Nutrition and lifestyle may influence the body’s calcium balance. A rich-protein diet may cause a loss ofcalcium, whereas consuming high amounts of saturated fats may also reducecalciumavailability.Calciumbalance is also believed to depend on healthy kidney function. Eating calcium is reported to be good for combating aging. If a sufficient amount of dailycalciumis not going into the body it has been recommended to consider supplementing withcalciumor any othervitaminormineral, to ensure that the body has this vital nutrient.

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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 thatChromium 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 essentialmineraland 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

Folic acid is a well-knownB vitamin, which is believed to fulfill several essential roles in sustaining good health.

What is folic acid?

It is also known asfolate, folic acidis a part of the family ofB vitamins. It works alongside other B Vitamins to achieve its role.

Folic acid’s 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 acidis 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 thatFolic acid(along withvitamins B6andB12) is used by the body to reduce the amount of homocysteine (anamino acid by-product) in the blood.

If a diet features plenty of fresh vegetables, whole grains, and pulses, adequate amounts of folic acid maybe reaching the body. Living on processed foods might mean missing out on thisvitamin.It is believed that alcohol may interfere with the absorption offolic acidand 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 ofiron may affect many different aspects of health. It is thought iron forms an essential part of hemoglobin, which is the pigment in red blood cells that carries 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 ifironlevels are slightly lower than usual, it is still possible to feel the effect of a lack of energy.Ironis considered to play a vital role in the group of enzymes, cytochromes, these enzymes create energy that we need for everyday bodily processes


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 thatMagnesiumtriggers the muscles to relax and that it also works withcalciumto activate nerve transmission.Magnesium is said to be vital for the functioning of a healthy heart and the intestinal muscles.

It is believed thatMagnesium helps in forming healthy bones and teeth. This mineral promotes the adrenal glands in producing stress-related hormones.Magnesiumis 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 ofmagnesiummay result in suffering from muscle cramps, stress, poor bone density, tooth decay, insomnia, confusion, and joint pains. Magnesiumis 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.


Thismineral 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.

Manganeseis believed to be vital for cellular production and for detoxifying as it activates the antioxidant system.Manganese is firmly related to the protection and formation of synovial fluid in joint spaces. Deficiency signs inmanganeseinclude poor blood sugar control, reduction in fertility rates, and joint pains. High levels ofmanganese 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 nutrients for both the brain and nervous system.

It is believed thatPhosphorousis used in helping to activateB Vitaminsand that it combines well withcalciumandmagnesiumto 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 phosphorousare believed to include watercress, sesameseeds, almonds, cheese, and sardines.


Potassiumis 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 thatadeficiency 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, improve physical performance, and prevent 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 depletepotassiumlevels.


Seleniumis thought to be very protective against cancer, and heart disease and it has been reported that selenium deficiency has been related to causing miscarriage. It reportedly works well with Vitamin E.

Seleniumis 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 inselenium may be viewed by weaknesses in muscles, low blood pressure, cellulite, and constipation.Seleniumis 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 helpsrelate strands ofproteintogether.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 insulfur may be viewed as a poor state of hair, nail, and skin health. Sulfur is featured commonly in fish such as salmon and cod, onions, and garlic.


Zincis 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 helps 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.

The full list of all vitamins and minerals supplements contained in Pineapple

Pineapple is an ideal summer food. The light-yellow fruit gives the body a wide range of vitamins, minerals, antioxidants, and enzymes whose properties help digestion, reduce acid reflux, and reduce inflammation:

  1. Vitamin A, and beta-carotene – protect the eyes from macular degeneration and prevents lung and oral cavity cancer.
  2. Vitamin C, flavonoids, and antioxidants – strengthen the immune system, destroys free radicals, fight colds, flu, and viruses keep healthy gums and protect against periodontitis.
  3. Vitamin B1 (thiamine) – converts carbohydrates into energy, strengthens muscles, and aids the proper function of the nervous system.
  4. Phosphorus – strengthens bones and teeth, stopping the development of osteoporosis.
  5. Potassium – regulates blood pressure and promotes the proper functioning of the kidneys.
  6. Manganese – accelerates wound healing, maintains healthy skin, strengthens the immune system, and stabilizes blood sugar levels to protect from diabetes and metabolic disorders.

Also, we give you a refreshing pineapple and watermelon salad recipe:



  1. 18 ounces of watermelon, cut into bite-sized chunks
  2. 18 ounces of pineapple, cut into bite-sized chunks
  3. 1 onion, thinly sliced
  4. 1 -2 tablespoon cilantro
  5. 6 tablespoons lime juice
  6. 2 tablespoons red wine vinegar
  7. fresh ground pepper


  1. Place all ingredients except pepper in a bowl and toss to mix.
  2. Add pepper to taste.
  3. Chilli


an Expert writer on Phytotherapy, aromatherapy, essential oils, and aromatic plants, and different uses for Women beauty and general Health, Have a Master On Phytogenetic resources and Phytotherapy

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