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The importance of Vitamins and Minerals



Generally, there are 14 core vitamins and minerals that the body needs to stay healthy, with so many ways to deplete them (Alcohol / stress), it's important to replenish and maintain your daily levels.

With the right diet you should be able to gain most of your nutrients from food without any additional supplements.

What they are good for and where they are found naturally:-

  • Vitamin A - Eyesight, bone growth, reproduction, appetite and taste, immune system. Found in , carrots, green leafy vegetables, egg yolks, milk products, yellow fruits, liver, and cod liver oil.

  • Vitamin B1 - Nervous system, digestion,muscles, heart, alcohol damaged nerve tissues. Found in yeast, egg yolks, cereal, red meat, nuts, wheat germ and liver.

  • Vitamin B2 - Growth, skin, nails, hair, eyesight, breakdown of protein, fat and carbohydrates. Found in milk, yeast, cheese, green leafy vegetables, fish and liver.

  • Vitamin B6 - Preventing skin conditions, nerve problems, helping the body absorb protein and carbohydrates. Found in fish, bananas, chicken, pork, whole grains and dried beans

  • Vitamin B9 - Production of red blood cells. Found in carrots, yeast, eggs, yolks, melon, apricots, pumpkin, avocado, beans, rye and whole wheat, green leafy vegetables and liver.

  • Vitamin B12 - Making red blood cells and the formation of the nerves. Found in Eggs, shellfish, poultry, meat, milk, cheese, fortified cereal and liver.

  • Vitamin C - Immune system, reducing cholesterol, cell lifespan and preventing scurvy. Found in citrus fruits, kiwi fruit, berries, tomatoes, cauliflower, potatoes, green leafy vegetables, and peppers.

  • Vitamin D - Strong bones and teeth - Found in sunlight, sardines, herring, salmon, tuna, eggs, milk, milk products and cod liver oil.

  • Vitamin E - Fighting toxins, protecting cells from damage, supporting immune function, DNA repair and metabolic processes. Found in nuts, soya beans, vegetable oil broccoli, sprouts, spinach, whole meal products and eggs.

  • Vitamin K - Blood clotting, helping wounds to heal, some evidence that it helps to keep bones healthy. Found in green leafy vegetables, vegetable oils and cereal grains.

  • Calcium - Strong bones and teeth, nerve function, muscle contraction, blood clotting Found in milk, Cheese, butter, yogurt and green leafy vegetables.

  • Iron - Red blood cells, and muscle function, white blood cells and the immune system. Found in lean red meat, oily fish, egg yolks, green leafy vegetables, nuts, whole grains and whole wheat.

  • Magnesium - converting energy from food, cell repair, building strong bones, teeth ad muscles, and regulating body temperature. Found in green leafy vegetables, whole grains and fruits.

  • Zinc - Immune system, the breakdown of protein, fat and carbohydrates. Found in Meat, shellfish, milk, brown rice and whole grains.

How you deplete vitamins

  • Alcohol - affects the absorption of vitamins and minerals

  • Coffee - affects the absorption of vitamins and minerals, however, does provide antioxidants - try to limit your daily intake. (roughly 4 cups recommended)

  • Stress - Vitamins B ,C and E are depleted

  • Medication - depletes vitamins and minerals, check with your doctor as it varies by drug.

  • Lack of hydration - try to drink the daily recommended intake of water (2.0l)


For more information go to - https://www.nhs.uk/conditions/vitamins-and-minerals https://www.helpguide.org/harvard/vitamins-and-minerals.htm


Summary

With a balanced and varied diet you should be able to achieve your daily intake without any additional supplements. Some of the vegetables providing almost all of your daily intake. Remember your parents reminding us to "eat your vegetables" what good advice which we probably took for granted.


Brett's view: Having grown up with parents who owned a fruit and vegetable shop, there was no room for argument, but in hindsight I was very lucky unlike my kids !


David's view: I only take a tumeric capsule at present, which is for my rugby knee ! Tumeric is a natural anti inflammatory. I am a massive fan of Broccoli and red peppers (loaded with vitamin c) after researching this blog I am going to try and include more spinach (super food) into my diet.


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