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Home » Diet and Nutrition

The Benefits of Vitamins and Minerals

Submitted by on June 20, 2008 – 11:37 am11 Comments

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A lot of people read up on products and supplements looking for key facts and features. But do you know the basics of all the vitamins and minerals? Here is an easy to read guide on some of the more common daily vitamins and minerals you should be getting into your regular diet, and what they do for you.

Vitamin

Benefits/Intake

Vitamin A

This is an antioxidant meaning it slows down the oxidation in your body, helping with cholesterol not sticking onto your arteries, and keeping your body well energized. It is also essential for growth and body development, along with maintaining your vision, healthy skin and mucous membranes. Get vitamin A from milk, eggs, chicken, cheese or liver.

 

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Vitamin D

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This vitamin helps the body absorb in nutrients such as calcium, which is primary for the formation of healthy teeth and bones. Vitamin D is found in milk, and from natural sunlight.

 

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Vitamin C

 

Maybe the most well known vitamin, it is also an antioxidant which helps keeps your skin strong and healthy. Also helps with healing wounds and maintaining strong bones. Found in citrus fruits, peppers, and leafy green veggies.

 

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Vitamin E

 

Helps boost your immune system for fighting off colds and un-healthy cells. Yet another antioxidant helping form new blood cells in muscles and nerve tissues. Can be found in: vegetable oils, whole wheat products and grains along with dark green vegetables.

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Vitamin K

 

 

This vitamin helps make your blood clot, so when you cut yourself shaving it takes less time for your face to stop bleeding so you won’t need to put a bunch of toilet paper all over yourself. Ingested with egg yolks, green veggies and live.

 

Nutrient/Mineral

Benefits/Intake

Iron

Is a very important mineral if you are working out a lot, and trying to gain muscle mass. It helps to gain more energy, as well as carrying oxygen in the blood stream and transferring that oxygen to your muscles. You can get iron from eating red meat, fish, poultry, whole grains and dried fruits.

 

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Potassium

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Potassium helps to maintain a water balance in body tissues and cells. Promotes a regular heartbeat, maintaining a healthy blood pressure, preserves and restores cells. Potassium is found in most fruits especially bananas, nuts, grains and seeds.

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Calcium

Calcium is crucial for building and maintaining strong bones, its also very important for muscle function. Found in dairy products, and leafy green veggies.

 

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Magnesium

This mineral provides healthy nerve and muscle function within your body, also plays a role in the insulin output within your system, so if you’re a diabetic having a good amount of magnesium is required. Eat lots of whole grains, nuts and red meat along with dried peas and beans for magnesium.

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Copper

 

Copper is used in the production of hemoglobin which is oxygen carrying proteins in your red blood cells, and is essential for healthy functioning of your heart. Found in Liver, oysters, whole grains and nuts.

 

Learning and understanding about vitamins and minerals is very important, but you need to try and remember to get these into your body for a healthy lifestyle plan. If you think you are lacking some of these nutrients you should look into getting some supplements to make sure you are getting your daily intake. Also take a look into other vitamins or fish oils for some more healthy living ideas. Along with a smart diet and regular exercise you will be amazed at the energy and overall great feelings you will be having. So enjoy life and live it to the fullest. Cheers!

 

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