Vitamins and minerals are essential nutrients that play important roles in maintaining the overall health and well-being of the human body. They are necessary for the proper functioning of various bodily processes and can help prevent a range of chronic diseases.
Americans spend over $35 billion per annum on supplements that promote better health like vitamin C, Greens Powder, and even protein shakes. The health industry is one of the largest industries in the world, placing fifth, behind e-commerce and real estate. There is a reason why supplements are such a force to be reckoned with and it all boils down to the perception of health and the thousands of reviews that continue to rave about everything from clearer skin to increased vitality.
Find out what kinds of effect do certain vitamins and minerals have on our body and why they are crucial.
Vitamin A from retinol and beta-carotene
Everyone knows that you can get beta-carotene from carrots. In fact, there was a myth that eating enough carrots will improve night vision. The myth was created by the British army in order to cover up their new radar technology during World War II. However, there is some truth in the claim as vitamin A can maintain healthy vision, but carrots aren't the only vegetable that provides it. In fact, you can also get it from tomatoes, pepper bells, cantaloupes, and for those who prefer meat over vegetables and fruits, it can also be obtained through consuming beef liver and eggs.
Vitamin B complex from meat and leafy vegetables or greens powder
Vitamin B exists as a group of vitamins which is important for energy metabolism and the health of the nervous system. Vitamin B12 and folate are especially important for the formation of red blood cells. B vitamins can be found in foods such as meat, eggs, and leafy greens or greens powders. Pregnant women are often prescribed folic acid or Vitamin B9 in order to promote healthy fetal growth.
Vitamin C from citrus fruits
It's not surprising to be offered a glass of orange juice or a vitamin C tablet when you're down with the sniffles. Vitamin C is commonly associated with boosting one's immunity, with oranges leading the association. However, cruciferous vegetables like broccoli and potatoes also have high levels of vitamin C. Other fruits with high levels of vitamin C are strawberries and bell peppers. This vitamin is crucial in creating collagen to prevent scurvy and it also promotes healing.
Vitamin D from fish and fungi
Humans have the ability to synthesize their own vitamin D with adequate sun exposure, but it can also be found in fatty fish, egg yolk, and mushrooms. It is linked to calcium absorption and also helps strengthen the immune system.
Vitamin E from sunflowers
Acts as an antioxidant to protect cells from damage and also helps to maintain healthy skin and eyes. Can be found in foods such as nuts and seeds, and also in oils such as sunflower and wheat germ oil.
Calcium from milk?
Forget milk for strong bones. There have been new studies that link osteoporosis to the consumption of milk. In fact, chia seeds, beans, lentils, edamame and tofu have shown to hold high levels of absorbable calcium.
Iron from red meat
Helps to transport oxygen in the blood and is necessary for proper immune function. Without iron, it would lead to fatigue. Can be found in foods such as red meat, poultry, and leafy greens.
Magnesium from nuts and grains
Helps to regulate muscle and nerve function, blood sugar levels, and blood pressure. Can be found in foods such as spinach, nuts, and whole grains.
Potassium from bananas
Helps to regulate fluid balance and blood pressure, and is also necessary for proper muscle and nerve function. If you have frequent muscle cramps, you'll find that it'll quickly be alleviated with the consumption of bananas, avocados, or sweet potatoes, which is also why they are such a favorite with athletes.
Zinc from everywhere
A trace mineral, Zinc helps to support the immune system, wound healing, and the sense of taste and smell. Being a trace mineral, we don't need much of it, but a deficiency could cause depression, decreased immunity and healing. It is present in many different kinds of food, but most notably shellfish such as clams and lobsters, as well as poultry, beef, pork, nuts, and grains.
It's important to note that these are just a few examples of essential vitamins and minerals, and there are many other important nutrients that the human body needs in order to function properly. A balanced diet that includes a variety of fruits, vegetables, lean proteins, and whole grains is the best way to ensure that you're getting all the nutrients your body needs.
Additionally, it is worth noting that deficiencies in some of the above mentioned vitamins and minerals have a more severe effect on some groups of people. For example, pregnant women, older adults, vegetarians/vegans, and people with malabsorption problems have different requirements and may need to take extra precautions to get the right amount of vitamins and minerals.
Also, taking high-dose supplements of individual vitamins or minerals can be harmful, so it's always best to get your nutrients from food and consult with your healthcare professional for personalized advice, a greens powder is somewhat better for this, although still not perfect.
People seem to believe that they need supplements in order to ensure that they are getting a well-balanced diet, but the truth is that vitamins can be detrimental to people who don't need it. For instance, studies have shown an increase in cancer when smokers take beta-carotene, whereas excessive amounts of vitamin E points to increased risk for prostate cancer. Too much iron can be fatal and vitamin A could cause birth defects to develop in-utero.
According to Haggens, a dietary specialist and consultant for NIH, "It's possible to get all of the nutrients you need by eating a variety of healthy foods, so you don't have to take one, but supplements can be useful for filling in gaps in your diet."
Those who do benefit most from supplements are patients with diagnosed deficiencies, do not have access to certain food groups, or are pregnant. The best way to ensure your body gets the vitamins and minerals that you need is through your everyday diet. As long as we keep our diet varied, it will be more than sufficient.
