Key Vitamins and Minerals for Good Health
Human body is made up of wholesome vitamins, minerals, carbohydrates and proteins which are required to build it up and prevent it from all kinds of harmful diseases. These can be obtained by individual by attaining a healthy dietary regimen which is inclusive of all essential nutrients. Such a diet is composed of fruits, vegetables, nuts, seeds, legumes, fish, whole grains, dairy products and lean meat. This is because every single vitamin and mineral plays a crucial role for the human body and helps it to survive in the fittest manner. Some of the key vitamins and minerals which are really necessary to be consumed by individuals can be known from below.
When it comes to vitamins, they are beneficial for humans in two forms – Fat soluble and Water soluble. Vitamin A, E, D and K are fat soluble vitamins which are necessary for body in small proportions. When consumed they are stored by fat and liver cells for later use. Vitamin A is rich in carotenoids and retinoid which is essential for body development, formation of red blood cells, robust immune system and enhanced vision. Vitamin E makes the skin and protects cells against all kinds of toxics while Vitamin D is essential for formation of healthy teeth and bones. For preventing blood clotting, Vitamin K is highly essential.
Water soluble vitamins on the other hand are nutrients which are consumed and simultaneously get dissolved in water which is present in human body. Main water soluble nutrient is Vitamin B like riboflavin, pantothenic acid, niacin, pyridoxine, biotin, cobalamin and folic acid. In addition to them, vitamin C also belongs to this category. All these B-complex nutrients are found in vegetables, legumes, citrus fruits, dairy products, fish and meat. When these vitamins are consumed by individuals, they react with numerous enzymes present in body in order to generate fruitful chemical reactions. Vitamin C is another essential nutrient which is necessary for stimulation of immune system and even slows down the process of aging.
Besides vitamins, there are major minerals as well which are required by individuals. The chief minerals are phosphorus, calcium, iron and magnesium. Out of all these, calcium is the most required mineral by body which is meant for preparation of healthy bones, teeth and to some extent soft tissues as well as blood vessels. Phosphorus is a structural component which also helps in increasing the metabolism rate of the body. The mineral which is necessary for building bones and assisting in chemical reactions is Magnesium which can be obtained through green leafy vegetables.
Another main mineral required by body is iron which is found in lump sum in fish, meat, legumes, and is essential for formation of red blood cells which are responsible for carrying oxygen to different body parts. Besides these, there are trace minerals also which are required by individuals in small proportions. Iodine, zinc, copper, manganese, selenium, molybdenum, chromium, cadmium and cobalt are some of these minerals. For a fit and fine body, it is necessary for individuals to take adequate amount of all essential nutrients. So eat healthy and stay healthy!