Find Out Functions And Food Sources of Major Vitamins And Minerals

Our body needs vitamins and minerals to run effectively. There are almost 30 vitamins, minerals, and
dietary components that our body needs to function and can't make on its own. All the different vitamin, minerals are required by our body for different functions inside the body. Some vitamins and minerals are easily available in our food sources and some vitamins are not that easy to get but they are crucial for our body.

To get the most vitamin & minerals naturally, we should eat a well-balanced diet. Our food and vegetables mostly have lots of vitamins and minerals but the way we cook, process or preserve our food, its value change, and our body doesn't get what it needs to function effectively. Therefore sometimes we have to take vitamins pills and supplements along with well-balanced diet in order to help our body work efficiently.

So in this article, you will get information about the function of different vitamins and minerals in our body and their food sources.

Vitamin A:  Promote healthy vision, heart health, immune system, healthy skin
Food Sources: Dairy, Fish, Liver, nuts, seeds, carrot, papaya, mango, green leafy vegetables

Vitamin B (B6, B12, riboflavin, niacin): Promote better metabolism, better immunity, support nervous system, fight fatigue
Food Sources: Whole grains, nuts, seeds, dairy, meat, fish, eggs, mushrooms, beans, tomato, green leafy vegetables, wheat, sesame, potato, liver

Vitamin C: Promote healthy immune system, support skin and hair health, support oral health, cure anemia by helping in absorption of iron, support joint health
Food Sources: Citrus fruits, kiwi, mango, strawberry, papaya, bell peppers, broccoli, Brussels sprouts, tomato, raw dark leafy vegetables, guava 

Vitamin D: Support cell growth, help in calcium absorption, support bone health, oral health, promote healthy kidney function
Food Sources: Dairy, egg, meat, fish, organ meat, fish liver oil, liver

Vitamin E: Support skin and hair health, heart health
Food Sources:
Avocado, Nuts, seeds, green leafy vegetables, dairy, tomato


Vitamin K: Help in blood clotting, support strong bones, healthy heart, cure anemia
Food Sources: Dark green leafy vegetables, broccoli, Soybean, paneer( cottage cheese), egg yolk, tomato

Biotin: Support healthy hair and nail
Food Sources: Egg, Almonds, Cauliflower, Dairy, meat, sweet potato, spinach, mushroom

Now let's find out benefits and food sources of some Major Minerals:

Zinc: Support immune health, help in protein formation, support nervous health, cure sexual disorders, prevent night blindness
Food Sources: Meat, mushroom, spinach, pumpkin seed, mango, cashew, eggs

Iron: Help in transport of oxygen to different tissue, support immune system, prevent fatigue, cure anemia
Food Sources: Meat, dairy, seafood, beans, dark green leafy veggies like spinach, beetroot, peas, raisins, jaggery

Calcium: Support bone health, promote bone growth in kids, prevent osteoporosis
Food Sources: Dairy, kale, sardines, broccoli, dark leafy greens

Potassium: Support fluid balance, help in breakdown of carbohydrates, support healthy heart, support muscle health
Food Sources: Banana, potato, sweet potato, beans, beetroot, spinach, watermelon, edamame, squash

Magnesium: Support bone health, cure gastrointestinal disorders, support kidney health
Food Sources: Banana, spinach, almond, avocado, figs, pumpkin seed, yogurt, dark chocolate, chard, black beans

Phosphorus: Supports healthy bones and teeth
Food Sources: Milk, meat, beans, lentils, nuts, seeds, whole grains

Copper: Support healthy skin, support healthy bones, promote heart health, support pregnancy
Food Sources: Lentils, sunflower seed, almond, mushroom, turnip greens, mushroom, beans, blackstrap molasses

Sodium: Support fluid balance, support muscle, and nerve function, small amount of sodium is needed for normal blood pressure
Food Sources: Table salt, green veggies, soups, olives, celery, beet, carrots, eggs, cheese

Chloride: Support fluid balance, support healthy blood pressure
Food Sources: Sea salt, table salt, tomato, lettuce, celery, olives

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