Healthy Vitamin And Minerals Food Sources

Vitamins are organic compounds our body needs in small amounts to carry out a range of functions (metabolic processes). It is advisable to get vitamins from eating a varied diet. 

Vitamins and minerals boost the immune system, support normal development and growth, and help cells and organs do their jobs. For instance, you've probably heard that carrots are great for your eyes. It's true! Carrots are filled with substances called carotenoids that your body converts into vitamin A, which will help prevent eye problems. Individuals who may need vitamin supplements include women who are pregnant or breastfeeding, some vegetarians, individuals who drink large quantities of alcohol, drug users and also the elderly. 

Vitamin A

Vitamin A has got the reputation of helping you see at nighttime. This is not quite true however it does help your eyes to adjust to dim light faster. Vitamin A is easily stored by the body. An individual consuming large quantities of a vitamin A-rich food, for instance carrots could become seriously ill because stores eventually get to such an extent that they are poisionous towards the body.

Vitamin B

Vitamin B: a number of different vitamins belong to the B group. They include thiamine, riboflavin and nicotinic acid (niacin) all of which are found in whole grain cereals. Riboflavin can also be present in milk.

Vitamin C

Vitamin C can be found in most fruit and vegetables. One orange supply all of the vitamin C needed in a day - 10 apples provides the equivalent amount. Vitamin C is essential to maintain healthy gums. It enables your body to resist infection and also helps it to soak up iron.

Vitamin D

Vitamin D, E and K are stored easily in your body, so it is not so crucial to be certain that you're getting some every day. Of these vitamins, D is an essential, especially for growing children. Your body absorbs vitamin D naturally from sunlight.

Minerals

Calcium

Calcium is essential for that formation of strong teeth and bones. A small amount of calcium is necessary for the healthy working of muscles and nerves and when there is not enough supplied, gradually the calcium from bones can be used up.

Iron

Iron is necessary for health red blood cells. Animal foods for example meat and liver are the most useful source. Lack of iron causes tiredness. Iron isn't easily absorbed; once absorbed, it's used most efficiently.