Most people can obtain all of the vitamins and minerals they require through eating a varied diet; however, some individuals may need dietary supplements.
Vitamins and minerals are measured using something called the Daily Value (DV). Health experts often provide recommendations as to how much of each nutrient you should take daily.
Vitamins
Many people take vitamin supplements as part of a healthful diet. Vitamin supplements, along with other micronutrients, play important roles in your body but should never replace a nutritious diet. Too much of some vitamins may even be harmful and toxic – for this reason it’s wise to speak to your physician regarding any supplements or minerals you take as this will ensure they remain within safe levels, particularly if taking multiple supplements at the same time.
Vitamins are organic substances present in food that are essential to human life, and you can obtain them mainly through eating fruits, vegetables, meats, dairy products and grains. Some vitamins are fat-soluble and store in your liver and fatty tissue for storage; other are water-soluble and wash out of your system after absorption. Thirteen recognized vitamins exist: A (beta carotene), D, E & K as well as folate (also referred to as B9) plus the B complex vitamins: Thiamine riboflavin niacin pantothenic acid folic acid & cobalamin.
Minerals
Though vitamins and minerals are commonly compared, they each serve distinct functions. Vitamin aid energy production, immune function and blood clotting while minerals promote bone health, fluid balance and other processes. Furthermore, minerals are divided into water-soluble and fat-soluble forms as well as macrominerals and trace minerals for further classification purposes.
Minerals are inorganic elements found naturally in the environment and absorbed by plants or consumed by animals, with calcium, magnesium, phosphorus and sodium being essential macrominerals; copper selenium zinc iron are microminerals required in smaller amounts for our health; in general those using supplements had higher mean intakes than nonusers of supplements for all except selenium minerals examined. Furthermore, prevalence rates were lower among users than nonusers for all but selenium mineral consumptions examined.
Fiber
Fiber from foods like fruits, vegetables and whole grains provides many additional health benefits beyond helping keep the bowels regular. Fiber can lower cholesterol, assist weight loss and decrease heart disease and diabetes risk factors. Incorporating natural fiber-rich diets may even protect against diverticulitis – a condition in which pouches in your colon become infected – by protecting against infections in these pouches.
Research published in 2020 in European Nutrition revealed that increasing vegetable and fruit fiber intake lowers your risk for colorectal cancer by keeping food moving through your digestive system, decreasing carcinogenic activity, and decreasing bacteria accumulation on gut walls.
Soluble and insoluble fiber are two forms of dietary fiber. Soluble fiber sources like konjac root, oat bran, psyllium and barley expand when mixed with water to form a gel-like substance that has been shown to stabilize blood sugars, improve insulin responses and lower cholesterol levels.