The human body is made up of thousands of billions of cells and every cell needs a source of energy to function properly. This energy is absorbed from the food we all eat. Vitamin and minerals are important constituents of energy sources. When it comes down to the consumption of these vitamins and minerals, there is a fine line drawn in between overconsumption and underconsumption.
Essential vitamin and minerals required by the body
Every day your body works very hard to create new cells, transport oxygen from one part of the body to the other, remove the waste product and much more. What do you think from where do the cells get energy from? It is the food that you consume that helps to replenish the energy of every cell.
Some of the essential vitamin and minerals are given below:
1. Vitamin A
Vitamin A is very active when you have body fat. This vitamin helps to reduce body fat. It is even known as the fat-soluble vitamin. The sources of this vitamin are meat. Vitamin A improves eyesight and helps to fight chronic diseases.
2. Vitamin B-12
If we are talking about vitamins then Vitamin B12 is considered one of the most important vitamins. It is responsible for converting the food that we intake to convert into energy. It is widely used in forms of capsules, injection and in some of the best liquid vitamins. But the most effective way of consuming vitamin B12 is by natural way. The foods that contain this vitamin are beef, chicken fish, cereals and eggs.
3. Vitamin C
This vitamin is responsible for improving the body’s immune system. Vitamin C is very active against the free radicals formed in the body and helps to terminate them. All the citric fruits like oranges, grapes, kale are rich in vitamin C. Lack of vitamin C can cause scurvy (bending of bones).
4. Vitamin D
Vitamin D is very important for the healthy exterior of the body. Vitamin D helps in nourishing the skin and keeps the skin healthy. It also Improves wound healing. Broccoli, egg yolks, and cereals are the main source of Vitamin D.
5. Vitamin E
Vitamin E acts as an antioxidant agent for the body and releases some of the stress of your cells. It is a very important part of your dietary plan. Lack of Vitamin E can expose you to many infections, muscle soreness and can even cause night blindness. Meat, cashew nuts and some of the best essential oils that we use for cooking are rich in vitamin E.
6. Sodium
Sodium is as important as respiration. In American’s diet, sodium is important, it primarily comes from salt. So, whenever you are adding salt into the food that means you are adding sodium in your diet.
But that does not mean that salt is the only source of sodium in our diet. There are several fruits and vegetables that are rich in sodium. Fruits like carrots and vegetables like spinach are very rich in sodium. You can even get sodium by consuming marine life like prawns and sea cucumber.
The daily amount that is required by an adult is 2300 mg. If you miss out on the daily doses of sodium in your diet, this can result in a change of blood pressure. Lack of sodium can influence blood pressure.
7. Potassium
Potassium is the third most abundant mineral that is found in the body. It acts as an electrolyte and helps in keeping the body hydrated. Potassium helps in controlling blood pressure. Unfortunately, the potassium capsule is very hidden to find as they are been restricted to selling, but you can get the required potassium from the banana, spinach and citric fruits.
8. Calcium
Calcium is a mineral that is very important for the bones in our body. It is calcium that our bones are so rigid and hard. Lack of calcium can result in weak bones and teeth. Food like milk and cashew nuts can help you with calcium consumption. One glass milk daily will suffix the amount required for daily calcium consumption.
9. magnesium
Magnesium is very important to keep your muscles contracted. Magnesium in the body relaxes the body muscles and intestine. It also improves the absorption capabilities of your body. The green leafy vegetable is the rich source of magnesium.
Conclusion
Vitamins and minerals are the two most important parts of a human diet. The right amount of vitamins and minerals can help to boost the metabolism of your body. But that does not mean that overconsumption will help you speed the immune system.
When it comes down to the vitamin and minerals, both overconsumption and underconsumption take a toll on your body. So, it is very important to maintain a balance between over and under consumption.
