INTRODUCTION
This guide consists information about vitamins needed for our human bodies which exists in all different foods. Make sure to read it all carefully before preparing your food for the sake of your health and possible diet that you need to follow so let's explain firstly what exactly our body needs to function properly and those are vitamins and minerals.
VITAMINS
Let's start with explanation for vitamins. A vitamin is defined as an organic compound and a vital nutrient that an organism requires in limited amounts. An organic chemical compound (or related set of compounds) is called a vitamin when the organism cannot synthesize the compound in sufficient quantities, and must be obtained through the diet; thus, the term "vitamin" is conditional upon the circumstances and the particular organism. For example, ascorbic acid (vitamin C) is a vitamin for humans, but not for most other animal organisms. Supplementation is important for the treatment of certain health problems, but there is little evidence of nutritional benefit when used by otherwise healthy people.
All natural vitamins are organic food substances found only in living things, that is, plants and animals. With few exceptions, the body cannot manufacture or synthesize vitamins. They must be supplied by the diet or in dietary supplements. Vitamins are essential to the normal functioning of our bodies. They are necessary for growth, vitality, health, general well being, and for the prevention and cure of many health problems and diseases.
Also there are 13 very necessary vitamins in total that our bodies need plus 1 additional which is less needed and they are vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). You can usually get all vitamins that your body needs from foods you eat also your body can produce vitamins D and K. People who are on vegetarian diet may need to take vitamin B12 supplement.
In humans there are 13 vitamins: 4 fat-soluble (A, D, E and K) and 9 water-soluble (8 B vitamins and vitamin C):
1) Water-soluble:
Water-soluble vitamins dissolve easily in water, and in general, are readily excreted from the body, to the degree that urinary output is a strong predictor of vitamin consumption. Because they are not readily stored, consistent daily intake is important. Many types of water-soluble vitamins are synthesized by bacteria.
2) Fat-soluble:
Fat-soluble vitamins are absorbed through the intestinal tract with the help of lipids (fats). Because they are more likely to accumulate in the body, they are more likely to lead to hypervitaminosis than are water-soluble vitamins. Fat-soluble vitamin regulation is of particular significance in cystic fibrosis.
Now let's head for more precise explanation of vitamins which consists their names also their effects on our bodies.
List of vitamins necessary for our bodies:
1. VITAMIN A
This vitamin is essential for vision, Lycopene may lower prostate cancer risk. Keeps tissues and skin healthy. Plays an important role in bone growth and in the immune system. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts.
Vitamin A Sources:
a) Sources of retinoids:
- Beef liver,
- Eggs,
- Shrimp,
- Fish,
- Fortified milk (butter, cheddar cheese, Swiss cheese).
b) Sources of beta carotene:
- Sweet potatoes,
- Carrots, pumpkins,
- Squash, spinach,
- Mangoes,
- Turnip greens.
2. VITAMIN B1
Vitamin B-1 (Thiamin) helps to convert food into energy. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function.
Vitamin B1 (Thiamine) Sources:
- Pork chops,
- Brown rice,
- Ham,
- Soymilk,
- Watermelons,
- Acorn squash
- Egg
- Peas
- Dried milk
- Lean meats
- Organ meats
- Whole grains
- Nuts and seeds
- Legumes (dried beans)
- Enriched bread and flour.
3. VITAMIN B2
This vitamin B2 (Riboflavin) helps to convert food into energy. Needed for healthy skin, hair, blood, and brain
Vitamin B2 (Riboflavin) Sources:
- Milk,
- Eggs,
- Yogurt,
- Cheese,
- Meats,
- Green leafy vegetables,
- Whole and enriched grains and cereals.
4. VITAMIN B3
Vitamin B3 (Niacin) helps to convert food into energy. Essential for healthy skin, blood cells, brain, and nervous system.
Vitamin B3 (Niacin) Sources:
- Meat
- Poultry
- Fish
- Fortified and whole grains
- Mushrooms
- Potatoes
- Peanut butter.
5. VITAMIN B5
Vitamin B5 (Pantothenic Acid) helps to convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin.
Vitamin B5 (Pantothenic Acid) Sources:
- Chicken,
- Egg yolk,
- Whole grains,
- Broccoli,
- Mushrooms,
- Avocados,
- Tomato products.
6. VITAMIN B6
Vitamin B6 (Pyridoxine) aids in lowering homocysteine levels and may reduce the risk of heart diseaseHelps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function.
Vitamin B6 (Pyridoxine) Sources:
- Meat,
- Fish,
- Poultry,
- Legumes,
- Tofu and other soy products,
- Potatoes,
- Noncitrus fruits such as bananas and watermelons.
7. VITAMIN B9
Vitamin B9 (Folic Acid) is vital for new cell creation, it helps to prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy. Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer. Offsets breast cancer risk among women who consume alcohol.
Vitamin B9 (Folic Acid) Sources:
Fortified grains and cereals,
- Asparagus,
- Okra,
- Spinach,
- Turnip greens,
- Broccoli,
- Legumes like black-eyed peas and chickpeas,
- Orange juice,
- Tomato juice.
8. VITAMIN B12
Vitamin B12 (Cobalamin) aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells and DNA.
Vitamin B12 (Cobalamin) Sources:
- Meat,
- Poultry,
- Fish,
- Milk,
- Cheese,
- Eggs,
- Fortified cereals,
- Fortified soy milk.
9. VITAMIN C
Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters the immune system.
Vitamin C (Ascorbic Acid) Sources:
Fruits and fruit juices (especially citrus),
- Potatoes,
- Broccoli,
- Bell peppers,
- Spinach,
- Strawberries,
- Tomatoes,
- Brussels sprouts.
10. VITAMIN D
Vitamin D (Calciferol) helps to maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps form teeth and bones. Supplements can reduce the number of non-spinal fractures
Vitamin D (Calciferol) Sources:
- Fortified milk or margarine,
- Fortified cereals,
- Fatty fish.
11. VITAMIN E
Vitamin E (Alpha-Tocopherol) acts as an antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer's disease.
Vitamin E (Alpha-Tocopherol) Sources:
- Vegetable oils,
- Salad dressings and margarines made with vegetable oils,
- Wheat germ,
- Leafy green vegetables,
- Whole grains,
- Nuts.
12. VITAMIN K
Vitamin K (Phylloquinone, Menadione) activates proteins and calcium essential to blood clotting. May help prevent hip fractures.
Vitamin K (Phylloquinone, Menadione) Sources:
- Cabbage,
- Liver,
- Eggs,
- Milk,
- Spinach,
- Broccoli,
- Sprouts,
- Kale,
- Collards and other green vegetables.
13. VITAMIN BIOTIN
Biotin helps to convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones and hair.
Biotin Sources:
- Whole grains,
- Organ meats,
- Egg yolks,
- Soybeans,
- Fish.
14. VITAMIN CHOLINE
Choline helps to make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. Plays a role in metabolizing and transporting fats.
Choline Sources:
- Milk,
- Eggs,
- Liver,
- Salmon,
- Peanuts.
MINERALS
Now let's head for explanation of minerals that are necessary for our body to function correctly. In the context of nutrition, a mineral is a chemical element required as an essential nutrient by organisms to perform functions necessary for life. [1][2][3] However, the four major structural elements in the human body by weight (oxygen, hydrogen, carbon, and nitrogen), are usually not included in lists of major nutrient minerals (nitrogen is considered a "mineral" for plants, as it often is included in fertilizers). These four elements compose about 96% of the weight of the human body, and major minerals (macrominerals) and minor minerals (also called trace elements) compose the remainder.
Minerals, being elements, cannot be synthesized biochemically by living organisms. Plants get minerals from soil. Most of the minerals in a human diet come from eating plants and animals or from drinking water.As a group, minerals are one of the four groups of essential nutrients, the others of which are vitamins, essential fatty acids, and essential amino acids.
The five major minerals in the human body are calcium, phosphorus, potassium, sodium, and magnesium. All of the remaining elements in a human body are called "trace elements". The trace elements that have a specific biochemical function in the human body are sulfur, iron, chlorine, cobalt, copper, zinc, manganese, molybdenum, iodine and selenium.
Now let's head for more precise explanation of minerals which consists their names also their effects on our bodies.
List of minerals necessary for our bodies:
1. CALCIUM
Calcium builds and protects our bones and teeth. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Plays a role in hormone secretion and enzyme activation. Helps maintain healthy blood pressure.
Calcium Sources:
- Yogurt,
- Cheese,
- Milk,
- Tofu,
- Sardines,
- Salmon,
- Fortified juices, leafy green vegetables such as broccoli and kale (but not spinach or Swiss chard, which have binders that lessen absorption).
2. CHLORIDE
Chloride balances fluids in the body. A component of stomach acid, essential to digestion.
Chloride Sources:
- Salt (sodium chloride),
- Soy sauce,
- Processed foods.
3. CHROMIUM
Chromium enhances the activity of insulin, helps maintain normal blood glucose levels, and is needed to free energy from glucose.
Chromium Sources:
- Meat,
- Poultry,
- Fish,
- Eggs,
- Potatoes,
- Some cereals,
- Nuts,
- Cheese.
4. COPPER
Copper plays an important role in iron metabolism and immune system. Helps make red blood cells.
Copper Sources:
- Liver,
- Shellfish,
- Nuts,
- Seeds,
- Whole-grain products,
- Beans,
- Prunes,
- Cocoa,
- Black pepper.
5. FLUORIDE
Fluoride encourages strong bone formation. Keeps dental cavities from starting or worsening.
Fluoride Sources:
- Water that is fluoridated,
- Toothpaste with fluoride,
- Marine fish,
- Teas.
6. IODINE
Iodine is part of thyroid hormone, which helps set body temperature and influences nerve and muscle function, reproduction, and growth. Prevents goiter and a congenital thyroid disorder.
Iodine Sources:
- Iodized salt,
- Processed foods,
- Seafood.
7. IRON
Iron helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the body. Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones.
Iron Sources:
- Red meat,
- Poultry,
- Eggs,
- Fruits,
- Green vegetables,
- Fortified bread and grain products.
8. MAGNESIUM
Magnesium is needed for many chemical reactions in the body Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure. Helps build bones and teeth.
Green vegetables such as spinach and broccoli,
- Legumes,
- Cashews,
- Sunflower seeds and other seeds,
- Halibut,
- Whole-wheat bread,
- Milk.
9. MANGANESE
Manganese helps form bones. Helps metabolize amino acids, cholesterol, and carbohydrates.
Manganese Sources:
- Fish,
- Nuts,
- Legumes,
- Whole grains,
- Tea.
10. MOLYBDENUM
Molybdenum is a part of several enzymes, one of which helps ward off a form of severe neurological damage in infants that can lead to early death.
Molybdenum Sources:
- Legumes,
- Nuts,
- Grain products,
- Milk.
11. PHOSPHORUS
Phosphorus helps build and protect bones and teeth. Part of DNA and RNA. Helps convert food into energy. Part of phospholipids, which carry lipids in blood and help shuttle nutrients into and out of cells.
Phosphorus Sources:
- Including milk and dairy products,
- Meat,
- Fish,
- Poultry,
- Eggs,
- Liver,
- Green peas,
- Broccoli,
- Potatoes,
- Almonds.
12. POTASSIUM
Potassium balances fluids in the body. Helps maintain steady heartbeat and send nerve impulses. Needed for muscle contractions. A diet rich in potassium seems to lower blood pressure. Getting enough potassium from your diet may benefit bones.
Potassium Sources:
- Meat,
- Milk,
- Fruits,
- Vegetables,
- Grains,
- Legumes.
13. SELENIUM
Selenium acts as an antioxidant, neutralizing unstable molecules that can damage cells. Helps regulate thyroid hormone activity.
Selenium Sources:
- Organ meats,
- Seafood,
- Walnuts,
- Sometimes plants (depends on soil content),
- Grain products.
14. SODIUM
Sodium balances fluids in the body. Helps send nerve impulses. Needed for muscle contractions. Impacts blood pressure; even modest reductions in salt consumption can lower blood pressure.
Sodium Sources:
- Salt,
- Soy sauce,
- Processed foods,
- Vegetables.
15. SULFUR
Sulfur helps to form bridges that shape and stabilize some protein structures. Needed for healthy hair, skin, and nails.
Sulfur Sources:
- Meats,
- Fish,
- Poultry,
- Nuts,
- Legumes
16. ZINC
Zinc helps to form many enzymes and proteins and create new cells. Frees vitamin A from storage in the liver. Needed for immune system, taste, smell, and wound healing. When taken with certain antioxidants, zinc may delay the progression of age-related macular degeneration.
Zinc Sources:
- Red meat,
- Poultry,
- Oysters and some other seafood,
- Fortified cereals,
- Beans,
- Nuts.
