Vitamins and minerals are essential to support the health of your organs, bones and immune system. Replenish minerals daily since the body doesn’t naturally create them.

Diet is the best source to get your daily supply of vitamins and minerals. Through storage, processing and cooking the nutrient content of foods may be reduced. Opting to add a supplement to your diet might be necessary to reach your daily requirement of nutrients. Always check with your health care provider before starting a new supplement.

Quick Guide to Vitamins and Minerals

• Calcium – essential for building bones and healthy teeth. May reduce the risk of osteoporosis.
• Chromium – required for the release of energy from glucose and utilization.
• Copper – collagen formation, utilization of iron and production of cellular energy.
• Folic Acid – may reduce the risk of having a child with a brain or spinal cord defect.
• Iron – essential to building blood, transporting oxygen, energy utilization and muscle function.
• Magnesium – required for nerve, skeletal muscle, heart and cell function plus helps build bones and maintain teeth.
• Niacin – provides dietary support  for healthy blood lipid profile. Also known as vitamin B3.
• Pantothenic Acid – essential for metabolic processes in the body. Also referred to as vitamin B5.
• Phosphorus – involved in the absorption of glucose and functions in tooth and bone formation.
• Potassium – necessary for normal muscle cell contraction and acid base balance.
• Selenium – protects against free radicals and supports antioxidant activity of vitamin E.
• Vitamin A – fat-soluble vitamin that is essential for normal vision, eye and skin health. Also known as beta-carotene.
• Vitamin B1 – water-soluble vitamin that plays a role in energy metabolism.
• Vitamin B2 – essential to energy production and works with several enzymes in the metabolism of fat, carbohydrates and proteins.
• Vitamin B3 – see Niacin.
• Vitamin B5 – see Pantothenic Acid.
• Vitamin B6 – along with vitamin B6, B12 and Folic Acid all provide dietary support for your cardiovascular system.
• Vitamin B12 – may play a role in the maintenance of normal homocysteine levels, a non-protein amino acid.
• Vitamin C – essential for healthy bones, teeth, blood vessels and collagen. Helps protect against free radical damage and is necessary for iron absorption. Also known as ascorbic acid.
• Vitamin D – necessary for healthy teeth and bones plus enhances calcium absorption.
• Vitamin E – provides support for healthy heart, lung, prostate and digestive tract function.
• Vitamin K – necessary for blood clotting.
• Zinc – essential mineral involved in the majority metabolic processes in the body. Specifically carbohydrate metabolism, glucose utilization and insulin production.

Here’s a quick refresher about the difference between fat-soluble and water soluble vitamins:

Fat-soluble are absorbed through the intestinal tract with the help of lipids (fats) and includes vitamin A, E, D and K.

Water-soluble dissolve easily in water, readily excreted from the body and includes 8 B vitamins and vitamin C.

Food Sources for Vitamins and Minerals from one of my favorite sites – WebMD.com

As a kid we were told to clean our plate and take our daily vitamin. Well this still holds true for me today.  My plate size has gotten smaller so I don’t eat too much and now include minerals and antioxidants with my vitamins.

How about you – do you take a daily vitamin, mineral and antioxidant supplement? I’d love to hear from you!

Cheers to a Healthy Life!

 

 

Photo credit: Photodune