Vitamins and minerals are a group of substances essential for normal cell function, growth and development and are obtained mainly by eating fresh and by eating a varied diet from all the different food groups. Eating fresh colorful food there is minimum preserved or prepared is the best way to maintain the highest vitamin contents in the food as any preparation will destroy the vitamins and minerals.
There are 13 essential vitamins, which are grouped into two categories; the fat-soluble vitamins, which are stored in the body’s fat tissue and the water-soluble vitamins, which is used by the body right away and is not accumulated in any tissues as any of these left vitamins leave the body through the urine. An overdose of some vitamins and minerals can occur, however, most people do not consume enough vitamins and minerals thru the diet only but are likely to overdose only from supplements if the recommendations are not followed as described.
The fat-soluble vitamins are vitamins A, D, E and K and these should be taken as described in order not to store excessive vitamins in the liver, making it even more difficult to lose weight as such vitamins and minerals hold on to the fat.
Vitamin C can be found in oranges, bell peppers, kiwi, broccoli, berries, dark green leaves, tomatoes, papaya, pomegranate and many other color full fruits and vegetables. Eating nutrient rich food loaded with Vitamin C enhances the immune system and well-being and support healthy skin and helps the body maintain connective tissue, bones, blood vessels, and skin. Recommended daily allowance is up to 1000 mg per day.
The water soluble vitamins like the C and B will not be stored in the body and these are important to pay particular attention to if you sweat a lot or have frequent urination.
The minerals which the body cannot make by itself is called essential as it is required to be obtained from food sources and is required for the body to function to optimal power. The minerals are divided up in major minerals and trace minerals and although there seems to be more focus on vitamins, minerals it is still very important.
The body needs vitamin E to boost and maintain a healthy immune system and with that said with a stronger immune system, it is more difficult to get affected by bacteria and viruses. Vitamin E benefits include treating and preventing diseases of the heart and support widening of the blood vessels, hence minimising the risk of blood clotting, chest pain, high blood pressure. As it also helps improve elasticity, vitamin E is acting as a natural anti-aging nutrient to your body and it is further shown that it helps to reduce inflammation.
The mineral such as calcium which is a grouped as a major mineral is important for teeth and bone and can be obtained from milk and broccoli as an example and calcium is a relatively easy mineral to obtain from our food, calcium supplements are normally not necessary unless described by your doctor. The recommended daily allowance a 700 mg daily and with excessive intake of calcium there is a possibility of stomach ache and diarrhea.
Sodium is another mineral which is also known as salt and that is needed for proper fluid balance, nerve transmission, and muscle contraction, but as salt has become such a major food source added to our food, we are eating beyond what is good for us.
Approximately 75 percent of the sodium we eat does not come from the salt shaker we have placed on the table but comes from the processed, prepackaged and the restaurant foods we eat. Salt can make you bloated and retain the water in your body and that with being thirsty could mean that you are eating too much salt and needs to cut back on your salt intake. The recommended salt consumption is 1500 mg a day and that is a half teaspoon of salt daily. An average person eats almost 2400 mg daily so to improve on health it is recommended to reduce the amount of salt we eat every day.
During winter months we need to maintain an extra boost of vitamins and minerals in order to keep infections like cold, cough, fever and flu away. If you have a strong immune system you might be able to get thru the entire winter session without getting such symptoms, however, if your immune system is weak it is almost a guarantee that you will become sick, if needed during the winter months you can opt to add additional supplements or try the immune herbal booster Echinacea
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Copyright 2017 Captain Lis wellness blog
Originally posted 2017-08-30 09:23:30.