We have all been told that eating your micronutrients (Vitamins and Minerals) is very important because your body needs tiny amounts of them to allow the functioning of various systems throughout your body and to support good health, but why do you actually need Vitamins and Minerals ? Simply put our bodies cannot produce all of the nutrients on its own in sufficient amounts needed to function properly so the only way to get it is by eating them. These include a minimum of 30 vitamins, minerals and macronutrients (carbs, fats and proteins).
There are 2 types of vitamins, fat soluble and water soluble. Your body needs a total of thirteen vitamins to function which include vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin D, vitamin E, vitamin K, niacin, riboflavin, biotin, folate, thiamine and panthothenate.
Water Soluble Vitamins:
- Biotin (vitamin B7)
- Folic acid (folate, vitamin B9)
- Niacin (vitamin B3)
- Panthothenate (vitamin B5)
- Riboflavin (vitamin B2)
- Thiamine (vitamin B1)
- Vitamin B6
- Vitamin B12
- Vitamin C
Nutritionists urge people to take all the B vitamins together because when taken together they have a complex interaction making them far more effective, but trying to obtain every single B vitamin from your foods can be very difficult so taking a Vitamin B Complex supplement can greatly benefit you.
These kind of vitamins are not stored in your body so you will need to consume them more often, it helps release energy from food, produce energy, make collagen and build protein/cells. They are found in a wide range of foods such as fruits, vegetables, dairy and grains. You may not of known this, but by boiling these foods a lot of there vitamins will be lost so the best way to cook these foods is to steam or grill them. If you really need to boil them use the leftover water with all the vitamins in soups or stews.
Fat Soluble Vitamins:
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
Fish oils contain both vitamins A and D: Click Here For More…
Your body stores these vitamins in your liver and fat for future use so you won’t need to consume foods that contain them everyday or else if you have too much it can be harmful to your health. They are found in fatty foods such as animal products like eggs, oily fish, dairy and vegetable oils. This quartet of vitamins helps build your bones, protect your vision/body and allow the absorption/storage of vitamin A.
Our body needs many minerals, but the essential minerals include selenium, sodium, iron, phosphorus, magnesium, calcium, zinc and iodine. These minerals are not more important to your health than trace minerals; they’re just present in your body in larger amounts. Trace Minerals include potassium, copper, manganese, fluoride, chromium and molybdenum. Minerals are needed for 3 main reasons: building strong teeth/bones, turning food you eat into energy and controlling your bodily fluids in and outside of cells.
Many of these minerals can be found in foods such as meat, dairy, vegetables, fruits, fish and nuts. If you have anymore questions about vitamins and minerals leave a comment below.