Vitamins and minerals are essential for good health, but many people aren’t getting enough. They can be found in various foods, including fruits and vegetables. However, getting them into your diet can be challenging, so that you may need supplements from your nearest pharmacy. With this being said, here are the most important vitamins and minerals you should take to stay healthy.
Calcium
Calcium is an essential mineral that plays a critical role in the body. It’s found in dairy products, leafy greens, beans, nuts, and seeds. The recommended daily intake of calcium for adults 19 to 50 years old is 1,000 mg daily. It is an essential mineral because it helps build and maintain strong bones and teeth. It also supports muscle contraction, nerve transmission, and blood vessel constriction. Additionally, calcium helps regulate the heart rate and blood pressure levels.
Iron
Iron is a mineral that’s found in many foods. It helps red blood cells carry oxygen throughout the body. What does that do exactly? Iron helps support growth and development during infancy and childhood, as well as normal cognitive function in adults. Iron-rich foods include legumes, meat, poultry, fish, tofu, and eggs. The recommended daily iron intake for adults 19 to 50 years old is 18 mg daily.
Magnesium
Magnesium is an essential mineral that your body depends on for many different processes. It helps to regulate the nervous system, keeps muscles functioning properly, supports healthy immune function, and is essential for bone strength. It involves many bodily functions and helps keep blood sugar levels stable. Also, it’s found in many foods, but its best dietary sources are leafy green vegetables (spinach and Swiss chard), whole grains, nuts and seeds, and fish.
Vitamin A
Vitamin A is an essential fat-soluble vitamin that helps maintain healthy skin, eyesight, and the immune system. It’s also important for fetal development. It’s found in many foods, including beef liver, carrots, and spinach. It’s also important to note that vitamin A is a fat-soluble vitamin, which is best absorbed when consumed with foods containing some fat, such as eggs and butter.
Vitamin B
B vitamins are a group of water-soluble vitamins that play important roles in many body functions, including energy metabolism and the nervous system. They’re also key to brain health, mental function, and red blood cell formation. If you’re looking to improve cognitive functions or your brain’s function, it’s essential to ensure you are getting enough B vitamins in your diet. The B vitamins are found in many foods, including liver, eggs, and spinach.
Vitamin C
Vitamin C is a water-soluble vitamin that helps form collagen, strengthening blood vessels and bones. It also aids in wound healing and supports immune function. It is found in many fruits and vegetables, including citrus fruits like oranges, grapefruits, lemons, strawberries, kiwis, broccoli, and potatoes.
Vitamin D
Vitamin D is a fat-soluble vitamin known as the sunshine vitamin. It helps maintain bone health, supports immune function, and may reduce the risk of certain cancers. It is present in very few foods, but it’s obtained through exposure to sunlight or by eating foods fortified with vitamin D, such as milk.
Vitamin E
Vitamin E is a fat-soluble vitamin that’s also known as an antioxidant vitamin. It supports immune function, helps maintain healthy skin, and may reduce the risk of certain cancers. It is found in many foods, including vegetable oils, nuts, and seeds.
Zinc
Zinc is a mineral that’s essential for normal growth and development, especially during pregnancy. It supports immune system function, helps maintain healthy skin, and supports wound healing. It’s obtained through eating meat, fish, poultry, and legumes. Zinc is an essential mineral because it’s found in many foods, but it can be challenging to get enough of it through your diet alone. Some people may need zinc supplements if they have a deficiency or don’t eat meat regularly.