Table of Contents
Vitamins Essential For Body Health
the body needs a range of vitamin and minerals that interfere with the functioning of many vital functions within cells, the most important of which are:
1. Vitamin A
you can take vitamin a from a plant or animal source for the most significant benefit:
help to see at night.
Production of red blood cells.
Fight different infections.
Protect the eyes from age-related macular degeneration.
For vitamin a, eat orange vegetables and fruits, such as carrots, sweet potatoes, and seafood, such as shrimp.
Avoid taking too much vitamin a, which can cause damage to the liver.
2. Vitamin b1
This type of vitamin, called Thiamin, helps the body convert food into energy and form and maintain brain cells.
Typically, you get the right amount of this vitamin through the food you eat, but pregnant and nursing women need a higher percentage of it along with diabetics.
You can find thiamine in black beans, lentils, whole grains, turnips, cauliflower, liver, and eggs.
3. Vitamin b2
Also called Riboflavin, your body’s cells need vitamin B2 to do well, and it can help prevent sisterhood.
You can get the recommended daily serving by eating whole grain products, eggs, milk, fish, okra, bananas, and green vegetables.
If you take too much vitamin b2, you’ll notice urine color changing to bright yellow.
4. Vitamin b3
This type of vitamin, called Niacin, helps promote the health and protection of skin and tissues and improves your cholesterol levels.
You can find vitamin b3 in salmon, chicken, peanut butter, tuna, salmon, broccoli, and lentils.
5. Vitamin b6
this vitamin plays a role in more than 100 operations in the body, finding that vitamin b6 can help protect against memory loss and colorectal cancer and is essential in producing red blood cells.
Vitamin b6 remains in leafy vegetables, non-sour fruits such as bananas, watermelons, avocados and zucchini, and fish and meat.
6. Vitamin b9
or what is known as folic acid; women who want to get pregnant should take folic acid constantly; it helps manufacture DNA and protects the fetus from various congenital disabilities. After that, It helps get rid of infections and prevent depression.
Folic acid can remain obtained from various sources, such as green leafy vegetables, oranges, legumes, and avocados.
7. Vitamin b12
It has many benefits, the most important of which is maintaining the health of the nerves and digestive processes in the body. Vitamin b12 helps the body convert food into energy, so it is helpful to eat it before going to the gym.
The most important sources of vitamin b12 include liver, kidney, lean meat, fish, eggs, and milk with its derivatives.
8. Vitamin C
many people think that taking it will protect them from cold and cold, but this belief is wrong, and it is true that when you have a cold, you should take vitamin c to relieve the symptoms of the disease faster
It has many benefits to bone, skin, and muscle health.
You can get it by eating turkey, strawberries, broccoli, lemon, and oranges.
9. Vitamin D
its importance is similar to calcium minerals, essential for bones, and helps nerves transmit different messages throughout the body.
You can get the right amount of this vitamin by exposing yourself to the sun at a rate of 10-15 minutes a day or eating certain foods, such as fatty fish, eggs, and mushrooms so that the body can produce vitamin d.
10. Vitamin E
vitamin e protects the body’s cells from damage from smoking, environmental pollution, sunlight, and many harmful things and helps different cells communicate.
It can be obtained by eating sunflower seeds, various nuts, vegetable oils, spinach, and broccoli.
11. Vitamin K
it would help if you had vitamin k to protect yourself from blood clotting and get healthy and strong bones.
Some of the most important sources of it are green leafy vegetables, such as spinach, broccoli, and parsley, as can be obtained from pumpkins and figs.
Be careful because it may interact with certain medications, so always consult your doctor about it.
Minerals Essential For Body Health
addition to the above, your body needs a set of minerals necessary for various functions of the body, the most important of which are:
1. Calcium
It is an essential mineral that helps protect bones and teeth and its role in muscle movement, including myocardial muscle.
To get the right amount of calcium, you have to eat cheese, milk, yogurt, various dairy products, beans, and lentils, along with green leafy vegetables.
2. Chrome
chromium remains believed to help maintain normal levels of blood sugar and maintain insulin performance.
It is usually easy to get the daily serving of this metal by eating broccoli, garlic, potatoes, green beans, apples, bananas, grapes, and dairy products.
3. Iodine
the thyroid gland needs iodine to manufacture and produce hormones that control metabolic processes, so the first symptom of the deficiency of this metal is usually the appearance of a mass caused by hyperthyroidism.
To ensure your daily serving, you can eat tuna, salmon, shrimp, legumes, eggs, and dairy products, and food salt remains currently reinforced by iodine.
4. Iron
when iron levels in the body drop, healthy red blood cells are reduced, which affects your health significantly and causes anemia. It is also essential for improving brain health and raising energy levels in the body.
Make sure you eat beans, liver, spinach, and red meat to get good iron metal levels.
5. Magnesium
magnesium plays an essential role in muscle functioning and maintaining your heartbeat, helps keep blood sugar and blood pressure levels and energy.
You can get magnesium by eating almonds, cashews, spinach, and avocados.
6. Potassium
helps maintain blood pressure at normal levels and supports and enhances kidney functioning in the body.
When you hear the word potassium, bananas occur immediately to you, but there is a range of other potassium-rich foods, such as green leafy vegetables, avocados, nuts, and milk.
Make sure your body levels don’t drop or even rise but take it in moderation.
7. Selenium
selenium plays a vital role in the body, helping to prevent infection, entering the thyroid function, and possessing many antioxidant properties.
You can get it from various sources, such as red meat, poultry, walnuts, and eggs.
Be careful not to overeat, which can make you nauseous and uncomfortable.
8. Zinc
without zinc, you cannot taste or smell, and your immune system needs it to work intensely, helps produce energy from food, and is also essential for healing wounds.
Get zinc by eating pumpkin beans, cashews, meats, sardines, spinach, and wheat products.
