VITAMINS AND MINERALS 101

Vitamins
Vitamins help the body convert food into energy and tissue. Consuming the correct vitamins is therefore vital for maintaining a healthily functioning body.

Vitamin A: This is a strong antioxidant essential for the body’s growth and development. It also helps maintain strong vision and skin. Present in animal products like chicken, milk, cheese, eggs, and liver.

Vitamin B1: This helps convert food into energy, thereby aiding metabolism. This vitamin is present in peas, liver, pork and enriched breads and cereals.

Vitamin B2: This is an important source of energy production as well as various chemical processes within the body. It also aids in maintaining healthy skin, eyes and nerve function. Found in meats, fish, wholegrains, milk products, dark green vegetables, etc.

Vitamin B12: This vitamin has countless benefits for body functioning. It helps with maintenance of the central nervous system through the formation of red blood cells. It also maintains energy levels by converting carbohydrates into energy and aids production of the genetic material of cells. Amino acid production is also boosted. Consume eggs, liver, dairy products.

Vitamin C: This is an antioxidant; necessary for healthy bones, teeth, and skin. It also builds up immunity to colds and infection. Effective wound healing is also promoted. Foods to eat include citrus fruits, leafy green vegetables, tomatoes and green peppers.

Vitamin D: This is significant for calcium production and absorption which is essential in development of healthy teeth and bones. Available in fortified milk products.

Vitamin E: An antioxidant that boosts immunity and aids development of blood cells, muscles, lung and nervous tissue. Present in leafy green vegetables, nuts, vegetable oils, whole grains and wheat germ.

Vitamin K: This vitamin is vital for blood clotting. Eat liver, egg yokes, dark green leafy vegetables.

Niacin (Vitamin B3): Aids in brain function and energy production through converting food into energy. Found in Whole grains, milk products, meat, poultry, fish, nuts, broccoli, green peas and beans.

Folic Acid: This protects against heart disease, is necessary to produce the genetic material of cells, and helps in red blood cell formation. Mommies take note, folic acid is essential for the first three months of pregnancy as it helps prevent birth defects. Present in dark green leafy vegetables, fruits, dried beans and peas and liver.

Beta carotene: This is an antioxidant used by the body to make vitamin A. Found in orange and deep yellow vegetable and fruit, e.g. carrots, pumpkin, mangoes.

Biotin: Also known as vitamin H, biotin helps covert fats into glucose energy. Foods with biotin include peanuts, peanut butter, most nuts, dairy products and eggs.


Minerals
Minerals are essential for the body to function correctly. A balanced diet that incorporates these minerals is therefore of prime importance.

Calcium: This mineral is essential for building healthy and strong teeth, bones and muscles. It also helps with blood clotting. Calcium is found in dairy products, especially milk, in sardines (with bones), salmon, and dark green leafy vegetables.

Chromium: Together with insulin, this works to convert fat and carbohydrates into energy. Foods to eat include
nuts, dried beans, whole grains, brewer’s yeast,

Copper: This is vital for the production of hemoglobin (oxygen carrying protein present in red blood cells) and collagen (protein in connective tissue). It is also essential for healthy heart functioning and aids in creating energy and iron absorption. Nuts, liver, oysters and whole grains are all sources of copper.

Iron: Aids oxygenation through the bloodstream and muscles and helps energy production. Found in a variety of foods including meat, poultry, fish, dried beans, nuts, dried fruits, whole-grain and enriched grain products.

Magnesium: This mineral must be consumed for healthy muscle and nerve function, as well as bone formation. Ladies take note: magnesium could possibly help prevent PMS (premenstrual syndrome). Magnesium is present in leafy green vegetables, nuts, whole grains, dried peas and beans, dairy products, fish, meat, and poultry.

Phosphorus: Like calcium, phosphorus is essential for building healthy bones and teeth. It also aids energy production and storage as well as helping in the formation of genetic material. Foods to eat include meat, dairy products, poultry, fish, and grain products.

Potassium: This mineral is vital for maintaining balance of body fluids, energy production and the transmission of nerve signals. Present in fruits, nuts, vegetables, seeds and grains.

Selenium: This is an antioxidant which is vital for the healthy functioning of the heart muscle. Sources of selenium include meat, fish, whole-grain breads, milk and cereals.

Sodium: This is vital for maintaining normal blood pressure levels; balance of body fluids and for transmitting nerve signals. Sources of sodium include table salt, vegetables, and some bottled waters.

Zinc: Zinc has numerous functions for those of different genders and ages. It is vital for normal growth and development in children and it aids sperm and testosterone production in males. It is also essential for cell production and wound healing. Foods to eat include meats, poultry, oysters, eggs, legumes, nuts, milk, yogurt, and whole-grain cereals.

Iodine: This is essential for thyroid hormone production in the thyroid gland. It also is important for mental and physical development of children. It also helps maintain connective tissue. Foods rich in iodine include fatty fish such as haddock, mackerel, herring, salmon and trout, seafood such as mussels and kelp, salt and dairy.

Manganese: This is important in maintaining blood sugar levels and has been linked to protection against cancer and other diseases. It helps maintain healthy joints and bone structures. Foods to eat include nuts, chickpeas, wholewheat breads, brown rice and tea.

Therefore
Foods rich in the above mentioned vitamins and minerals are probably already part of your regular diet. Develop and eat balanced meals that incorporate these foods in order to develop and maintain healthy bodies and minds. Vitamin and mineral supplements can also be recommended by your healthcare professional and are available at most pharmacies and health shops.

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