Vitamins and minerals are nutrients essential for good health in small amounts, which fall into two groups: fat-soluble and water-soluble.
Folate (vitamin B9) helps adults and children build normal red blood cells to prevent anemia, while also decreasing the risk of birth defects such as spina bifida in pregnant women.
Magnesium
Magnesium helps keep muscles and nerves functioning normally, as well as keeping heartbeat steady. Furthermore, magnesium also regulates blood sugar and calcium levels to create strong bones.
Studies conducted through observation indicate that people consuming more magnesium are at reduced risk of chronic illnesses, including hypertension and cardiovascular disease, type 2 diabetes, osteoporosis, and migraine headaches. Yet more research is necessary to demonstrate these advantages.
Consume a range of nutritious foods in order to get enough magnesium. Unfortunately, most adults consume less than the recommended daily amount. People at higher risk include older adults and those taking proton pump inhibitor (PPI) drugs like Nexium and Prevacid. Long-term use of PPIs may deplete natural magnesium reserves from within your body.
Vitamin A
Vitamin A is an essential nutrient, vital for vision, bone growth, cell division, reproduction and immunity. Furthermore, its antioxidant properties may protect against heart disease and certain cancers.
Fat-soluble vitamin A can be found in liver, egg yolks, whole milk dairy products and animal foods such as spinach and carrots. Furthermore, our bodies produce its own form from beta-carotene found in plant foods such as squash and green leafy vegetables as well as fruits such as cantaloupe.
Vitamin A plays an essential role in immune health by stimulating responses that fight germs and infections, eye health (especially night blindness) and helping the epithelium (cells that line internal and external surfaces) grow (5). A deficiency can result in several disorders related to eyesight or skin health problems (5).
Vitamin B Complex
The B complex of water-soluble vitamins includes eight components that play a critical role in metabolic processes: Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Pyridoxyine (B6), Biotin (B7) folic Acid (B9) and Cobalamin (B12).
Diets that provide adequate amounts of B complex vitamins typically meet recommended intake requirements; however, physicians may suggest supplements if an individual’s dietary habits fall below this mark or they have certain conditions which limit vitamin absorption.
Vitamin B complex contains thiamin, riboflavin, niacin and folic acid which help lower homocysteine levels to protect against cardiovascular disease. Folic acid supplementation may also lower risk of peripheral neuropathy associated with diabetes mellitus or alcoholism and ease PMS symptoms in postmenopausal women.
Vitamin C
Vitamin C (ascorbic acid) is an indispensable element for growth and development, aiding your body in the absorption of iron. Furthermore, ascorbic acid serves as an antioxidant – protecting molecules in your body from free radical damage caused by free radicals. Food sources of this essential nutrient include strawberries, peppers and broccoli.
Studies suggest that taking high doses of vitamin C could help protect against certain cancers, but more research needs to be conducted. Sometimes alternative therapists administer intravenous vitamin C in combination with other treatments in order to ease treatment-related fatigue and nausea.
Vitamin D
Vitamin D is essential for healthy bones, helping the body absorb calcium as one of the essential building blocks of bones and strengthening immunity. Studies show that people with low levels of vitamin D are at increased risk of osteoporosis later on. Vitamin D is a fat-soluble vitamin produced naturally when exposed to sunlight; food sources include liver, egg yolks and fatty fish containing it as well as multivitamin supplements or added directly into milk cereal or soy beverages containing it.
However, it should be noted that between October and March the sun does not provide sufficient vitamin D production, thus leading to government advice for autumn and winter to take a vitamin D supplement supplement.
