Vitamins

Vitamins are essential micronutrients that play a starring role in keeping your body healthy. Here’s a glimpse into what they can do:

• Supercharge Your Immune System: Vitamins help your body fight off invaders and stay healthy.
• Cancer Prevention Powerhouse: Some vitamins, like vitamin D, might help prevent certain cancers.
• Strong Bones and Teeth: Vitamins are essential for building and maintaining a strong foundation for your body.
• Calcium Absorption Champion: Some vitamins help your body absorb calcium, which is crucial for bone health.
• Glowing Skin, Naturally: Vitamins contribute to healthy, radiant skin.
• Energy from Food: They help your body process proteins and carbs, turning them into energy.
• Healthy Blood Flow: Certain vitamins play a role in maintaining healthy blood.
• Brainpower Booster: Vitamins support proper brain and nervous system function.

There are 13 essential vitamins, categorized into two groups:

• Fat-soluble vitamins are:
  • vitamin A
  • vitamin D
  • vitamin E
  • vitamin K

  Water soluble vitamins are:

  • vitamin B-1 (thiamine)
  • vitamin B-12 (cyanocobalamin)
  • vitamin B-6
  • vitamin B-2 (riboflavin)
  • vitamin B-5 (pantothenic acid)
  • vitamin B-3 (niacin)
  • vitamin B-9 (folate, folic acid)
  • vitamin B-7 (biotin)
  • vitamin C

A healthy diet rich in fruits, vegetables, and lean protein can provide all the vitamins you need. However, people with limited fruit and vegetable intake or digestive issues might benefit from vitamin supplements to avoid deficiencies.

Remember, a balanced diet is the best way to get your daily dose of these essential micronutrients!

Minerals

Minerals are the second type of micronutrient. There are two groups of minerals: major and trace minerals. The body needs a balance of minerals from both groups for optimal health.

Major minerals are:

• magnesium
• calcium
• phosphorus
• sulfur
• sodium
• potassium
• chloride

Major minerals help the body to do the following:

• balance water levels
• maintain healthy skin, hair, and nails
• improve bone health

Trace minerals are:

• iron
• selenium
• zinc
• manganese
• chromium
• copper
• iodine
• fluoride
• molybdenum

Trace minerals help with:

• strengthening bones
• preventing tooth decay
• aiding in blood clotting
• helping to carry oxygen
• supporting the immune system
• supporting healthy blood pressure

A person can ensure they consume enough minerals by including the following foods in their diet.

• red meats (limit their use and choose lean cuts)
• seafood
• iodized table salt (less than 2,300 milligrams a day)
• milk and other dairy products
• nuts and seeds
• vegetables
• leafy greens
• fruits
• poultry
• fortified bread and cereals
• egg yolks
• whole grains
• beans and legumes

Protein

Protein is a macronutrient that every cell in the body needs to function properly.

Proteins carry out a variety of functions, including:

• ensuring the growth and development of muscles, bones, hair, and skin
• forming antibodies, hormones, and other essential substances
• serving as a fuel source for cells and tissues when needed

A person can take in proteins through their diet. The following foods are good sources of protein:

• red meats (limit their use and choose lean cuts)
• poultry, including chicken and turkey
• fish and other seafood
• beans and legumes
• eggs
• dairy products
• soy
• nuts
• some grains, including quinoa

Although meats and fish tend to contain the highest levels of protein, vegans, and vegetarians can get enough protein from various plant products.

 

Fats

People often associate high-fat foods with bad health. However, a person needs certain fats to help maintain optimal health.

Fats provide the body with energy and help it carry out a range of functions. However, it is essential to consume healthful fats, such as monounsaturated and polyunsaturated fats, and limit or avoid saturated and trans fats.

Healthful fats help with the following functions:

• cell growth
• blood clotting
• building new cells
• reducing the risk of heart disease and type 2 diabetes
• muscle movement
• balance blood sugar
• brain functioning
• mineral and vitamin absorption
• hormone production
• immune function

According to recent Dietary Guidelines for Americans, a person should consume 20–35% of their calories from healthful fats.

A person can find healthful fats in several foods, including:

• nuts
• fish, such as salmon and tuna
• vegetable oils
• seeds

 

Carbohydrates

Carbohydrates are essential to the body. They are sugars or starches that provide energy for all the cells and tissues in the body.

There are two different types of carbohydrates: simple and complex. People should limit their intake of simple carbohydrates, such as white bread, pasta, and rice. However, the body needs complex carbohydrates to support the following:

• the immune system
• brain function
• the nervous system
• energy to perform tasks
• digestive function

The Dietary Guidelines for Americans recommend a person consume 45–65% of their daily calories from complex carbohydrates.

The following foods contain complex carbohydrates:

• quinoa
• brown rice
• vegetables
• whole grain pasta, bread, and other baked goods
• oatmeal
• fruits
• barley

People should avoid overly processed products that contain bleached, white flour, and foods with added sugar.

 

Water

Water is probably the most important essential nutrient that a person needs. A person can only survive a few days without consuming water. Even slight dehydration can cause headaches and impaired physical and mental functioning.

The human body is made up of mostly water, and every cell requires water to function. Water helps with several functions, including:

• flushing toxins out
• shock absorption
• transporting nutrients
• preventing constipation
• lubrication
• hydration

The best water source is natural, unsweetened water from tap or bottled sources. For people who do not like the taste of plain water, they can add a squeeze of lemon or other citrus fruits.

Also, a person can get extra water by consuming fruits that contain a large amount of water.

People should avoid consuming water from sugary drinks. Sugary drinks include sweetened teas, coffees, soda, lemonade, and fruit juices.

 

 

Summary

A person must consume all six essential nutrients to ensure the best possible health. These nutrients support vital functions, including growth, the immune, the central nervous system, and preventing disease.

Typically, a person who eats a healthful, balanced diet that includes lean proteins, vegetables, fruits, complex carbohydrates, and water will get the nutrients they need.

People with digestive issues, who take certain medications, or who have other conditions may require supplements to help them get the body’s essential nutrients.

An individual should speak to their doctor about any medical conditions and the medications they are taking before they start to take any supplements. Also, they may want to see a dietitian or nutritionist to discuss their nutritional intake before they begin taking any supplements.