Vitamins and minerals are essential for good health and living well; however, most people do not know which foods or environmental factors provide the body with which various vitamins and minerals. For the next few weeks, I will be providing my readers with information on each of the many vitamins and minerals necessary for good health and wellness.
First, an overview of the various vitamins and minerals:
Vitamins are organic substances which are made by plants or animals. There are two types of vitamins: Fat-soluble and water-soluble.
Fat-soluble vitamins are found mainly in fatty foods such as animal fats, butter, lard, vegetable oils, dairy foods, liver, and oily fish. The body stores fat-soluble vitamins in the liver and fatty tissue for future use. Fat-soluble vitamins include:
-Vitamin A
-Vitamin D
-Vitamin E
-Vitamin K
Water-soluble vitamins are found in fruits, vegetables, and grains. They are not stored in the body and need to be ingested more frequently. If more than what the body needs is ingested, the body rids the excess during urination. Water-soluble vitamins include:
-Vitamin B1 (Thiamin)
-Vitamin B2 (Riboflavin)
-Vitamin B3 (Niacin)
-Vitamin B5 (Pantothenic acid)
-Vitamin B6 (Pridyoxine)
-Vitamin B7 (Biotin)
-Vitamin B9 (Folic acid)
-Vitamin B12
-Vitamin C (Ascorbic acid)
Minerals are essential nutrients that the body needs to help turn food into energy. They are inorganic elements that come from the earth (soil and water) and are absorbed by the plants eaten. Minerals include:
-Calcium
-Iron
-Magnesium
-Phosphorus
-Potassium
-Sodium
-Sulpher
Trace minerals or elements are also essential nutrients that the body needs in much smaller amounts – less than 100 milligrams per day. Trace elements include:
-Boron
-Cobalt
-Copper
-Chromium
-Fluride
-Iodine
-Manganese
-Molybdenum
-Selenium
-Silicon
-Zinc
Click HERE for information on where to purchase nutrient rich all-natural and organic food in the Twin Cities.
Main references:
Centers for Disease Control and Prevention
Net Doctor
Food Standards Agency
WHFoods
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