Vitamins and Minerals and Their Roles

This comprehensive overview gives you an idea of what role vitamins and minerals play in maintaining a healthy body. By mapping out the correct names with their primary function as well as listing the natural foods to consume these vitamins and minerals, you can get daily amounts of beneficial nutrients by simply choosing the right diet. Nutritional supplements are a great addition to any lifestyle plan but when you want to eat healthy foods you should know where to get the most vitamins and minerals.

Vitamins for a Healthy Body

Vitamin A: Is wonderful for healthy eyes, skin, organs, and hair. It is a powerful antioxidant. Food Sources: fortified milk, cheese, liver, eggs, fish oil

Vitamin B1 is also known as Thiamine. This is what turns the foods that you consume into energy for your body. It is vital for optimal functionality of the muscles and nervous system.Food Sources: legumes, pork, grains, seeds, nuts

Vitamin B2 or Riboflavin, maintains hormone balance, strong eyes and skin but it works within the nervous system too. Food Sources: yogurt, milk, leafy green vegetables, meats, whole grains

Vitamin B3 is many times referred to as Niacin, another converter of food to energy. This aids the body in producing red blood cells.Food Sources: meats, fish, whole grains, nuts, legumes

Vitamin B6 increases red blood cells and the body’s capability to battle illness and prevent disease. Food Sources: fish, eggs, whole wheat, chicken

Vitamin B12 also aids in the body in producing red blood cells while optimizing the nervous system. Food Sources: milk, eggs, fish, poultry

Vitamin C we all know as a powerful antioxidant but that’s not all, it increases metabolism too. Food Sources: citrus fruits, green vegetables

Vitamin D aids the body in absorbing calcium efficiently, builds strong healthy bones and teeth, while improving the functions of the nervous system and muscles.Food Sources: whole milk.

Vitamin E is an antioxidant that supports healthy blood cells. Food Sources: vegetable oils, leafy green vegetables, nuts, seeds

Vitamin K increases the production of proteins; this allows your blood to clot. Food Sources: milk, cereal, eggs, spinach, broccoli

Folic Acid is vital in making new cells which is why it is vital before, during and after pregnancy. Food Sources: leafy green vegetables, fruits, bread, fortified cereal

Minerals for a Healthy Body

Calcium: essential for strong bones and teeth, the muscles, nerve function, healthy blood, and can also decrease the risks of specific cancers. Food sources: milk / dairy products, leafy green veggies, sardines and salmon

Chromium changes carbohydrates and fat into energy. Food sources: whole grains, bran, liver, American cheese

Copper is important for optimal heart function. Food sources: liver, whole grains, nuts, seeds, shellfish

Iron is vital in two major capacities. It helps form red blood cells and even aids in carrying oxygen into your blood. Food sources: fish, poultry, whole grains, fruits, green vegetables

Magnesium allows the body to metabolize food effectively and is crucial for cell communication. Food sources: whole grains, nuts, green vegetables, bananas, legumes

Phosphorus promotes strong bones and teeth while aiding your body in the release of energy. Food sources: milk, poultry, fish, legumes, fruits

Potassium supports healthy nerves, strengthens muscles as well as stabilizes blood pressure. Food sources: fruits, legumes, vegetables

Selenium is an antioxidant that maintains a healthy heart. Food sources: liver, seafood, grains

Sodium, otherwise known as table salt, keeps fluids in the body, aids nerve transmission, muscle contraction while controlling the rhythm of your heart.

Zinc happens to be vital for sperm production, increases immune function and blood clotting. Food sources: milkpoultry, eggs, oysters, nuts, yogurt, whole grain products

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