Nutrition

Why Do We Need Vitamins And Minerals ? – The Key To Living A Long And Healthy Life

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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).

Vitamins

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.

vitamins

 

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:

Fish oils contain both vitamins A and D: Click Here For More…

fat soluble vitamins

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.

Minerals

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.

minerals

 

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.

10 thoughts on “Why Do We Need Vitamins And Minerals ? – The Key To Living A Long And Healthy Life

  1. Hi Andrew,

    I think a lot of people are aware that they are short of minerals and vitamins to have a healthy body, but find it difficult to have a diet that allows them to get all the nutrition they need. I would like to know if you think this can be adressed through supplements or if eating foods with the minerals and vitamins required is the only way to get what you need.

  2. I think that many health problems these days are caused by deficiencies in vitamins/minerals. Modern food is not as nutritious as it used to be, due to over farming the land (which depletes it of its nutrient content), transporting food long distances, and storing it for long periods. The problem is, when people get ill, they go to their doctor who is mainly trained to prescribe drugs, not test for underlying causes like nutritional deficiencies.

  3. This is very interesting to learn about the different Vitamins and Minerals a person needs. We all know we need these Vitamins, but usually don’t know where to get it or how to properly use them. What would be the best way to take these minerals and vitamins, pill form or powder supplements? Thanks

    1. The best way to take these vitamins and minerals would definitely be from whole foods, such as milk, vegetables, fruits etc. Unfortunately since we need to consume so many vitamins and minerals daily, it can often at times be very hard to get all of them. 2 natural products that contains all these vitamins/minerals are fish oils and athletic greens.

  4. Good layout of the vitamins and minerals the body needs on a regular basis to survive and thrive. I used to be somewhat of an expert, but it has been years since actively working in the field…

    These days I do focus on the diet in that I try to add in foods that are highly nutritious and provide the basics regarding the vitamins and minerals we all need.

    Is there any specific diet that you recommend or follow? I have been looking at the “blue zone” studies and papers recently…

    In each of these special zones, people tend to live for a longer period of time and also are healthier during their lives in general.

    Regarding the diets that each area residents consume, there are some commonalities…Lots of green vegetables, not so much on the processed foods, etc.

    I was listening to one speaker recently that stated if there was one food he would say seemed to be one we should consider consuming, he mentioned a cup of legumes a day…

    What would you recommend as minimums for the types of foods we should eat to make sure we are getting an adequate quantity of these essential vitamins and minerals?

    1. I have never heard of this blue zone study before seems quite interesting I’ll do some research. I recommend a diet where no macronutrient is sacrificed and where you eat mostly only whole foods, yes legumes are great especially lentils. Here’s a post that goes into more depth you might find interesting: Are Lentils Good For You ? – The Superfood That Improves Heart Health.

      If you want to be able to get an adequate amount of these essential vitamins and minerals daily your diet should only consist of whole foods.

      For Proteins: The Best Protein For Muscle Growth – Increase Your Muscle Mass Now

      For Fats: The Importance Of Fats In A Diet – Eat Fats And Lose Weight ?

      For Carbs: The Best Carbs To Eat For Weight Loss – Drop Weight Fast With These Carbs

  5. This a thorough explanation of all the micro and macro nutrients our body needs.

    I try to eat a nice variety of vegetables along with carbs, fat and protein. However, do you think this is enough ? Or should I be supplementing with a multi-vitamin.

    I usually prefer to get my nutrients from food if possible.

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