Vitamins and minerals are very important for survival as air and water. Not only does it keep your body healthy but it also protects you from many diseases.
Vitamins and minerals are thrown together, but they are completely different. Vitamins are organic substances produced by plants or animals. They are often called “essential” because they are not made in the body (except for vitamin D) and therefore must be derived from food.
Minerals are rare substances that come from rocks, sand, or water. However, you can absorb them directly from the environment or the animal that has eaten a particular plant.
Two types of each
Vitamins are divided into two groups: water-soluble – which means the body eliminates what is not absorbed – and fat-soluble where the remaining amount is stored in the liver and fatty tissue as reserves. Soluble vitamins are eight B vitamins (B-1, B-2, B-3, B-5, B-6, B-7, B-9, and B-12) and vitamin C. Fat-soluble vitamins are A, D, E, and K.
There are many minerals, but some are important for good health. Minerals are divided into two groups: large and impact. Bigger is not much more important than telling them, but it means there is a greater level in your body.
Top sources of food
Federal guidelines recommend a minimum daily dose for essential vitamins and minerals. However, unless you need to increase your intake specifically for a deficiency or other medical cause, following too many numbers can be confusing.
The best way to make sure you get plenty of vitamins and minerals, and in the right amount, is to eat a healthy diet. This includes an emphasis on fruits and vegetables, whole grains, legumes and legumes, low-fat protein, and dairy products. The good news is that most common foods have many sources of minerals and vitamins, so it is easy to meet your daily needs from a daily diet.
What are the function of Vitamins and Minerals?
Vitamins and minerals boost the body’s immune system, support normal growth and development, and help cells and organs perform their functions. For example, you may have heard that carrots are good for your eyes. It’s true! Carrots are packed with carotenoids which your body converts into vitamin A, which helps prevent eye problems.
Vitamin K helps the blood to coagulate, so cutting and scraping stops bleeding quickly. You will find vitamin K in raw vegetables, broccoli, and soy. And to have strong bones, you need to eat foods such as milk, yogurt, and green leafy vegetables, which are rich in mineral calcium.
Benefits of Vitamins and Minerals
Your body needs minerals and vitamins essential for every process and function. These nutrients work in the symphony to grow, heal, repair and maintain your body cells, organs, systems and bones. Vitamins and minerals are needed in varying degrees and some form important structural components such as red blood cells and bones.
Heart Health; Essential vitamins from your daily diet are also needed to prevent heart disease. Supplements like vitamins A, C, and E along with beta carotene have antioxidant properties that help reduce inflammation, which can reduce the risk of heart disease.
Metabolism; Metabolism burns food that is ingested and stored to provide energy that your body can use, through several complex processes. Vitamins and minerals play an important role in digestion and metabolism. All B vitamins, including vitamins B6 and B12, are essential for the metabolism of carbohydrates, proteins and fats.
Fertility; Reproductive health and fertilization depend on the function of a number of organs, structures and hormones, as well as cell production. Minerals and vitamins are needed to help promote, repair and maintain these complex systems and processes for both men and women.
Orthopedic Health; Minerals and vitamins are essential for maintaining bone health and preventing bone diseases such as osteoporosis or weak and weakened bones. Hard bone bones contain minerals such as calcium, magnesium and phosphorus.
Foods That Contain Minerals and Vitamins
When it comes to vitamins and minerals, you are probably looking for the basics: What? How much do you need, and what foods do you have? The list below will help you. It covers all the vitamins and minerals you should get, preferably from food.
Let’s look 7 foods that contain minerals and vitamins.
1. Nuts
Nuts are a simple dry fruit with one or two edible nuts in a hard shell. Examples include almonds, Brazil nuts, peanuts, peanuts, macadamias, pecans, pine nuts, pistachios and walnuts. Although peanuts are legumes, they are considered peanuts because of their similar properties to other tree nuts.
The nutritional profile of seeds is similar to that of nuts. Commonly used seeds include pumpkin seeds, flax seeds, sesame seeds, poppy seeds, sunflower seeds, psyllium seeds and chia seeds.
Research has shown that regular consumption of nuts as part of a healthy diet does not promote weight gain, and may protect against chronic diseases such as heart disease and diabetes. Less is known about the benefits of seeds because of limited research, but they are thought to provide similar health benefits because of the similarity of the content of the nutrients.
Health benefits of eating peanuts
- A Great Source of Excessive Nutrition; Some nuts contain more nutrients than others. For example, just one Brazilian nut provides more than 100% of the daily intake of references to selenium.
- Loaded with oxygen barriers; Peanuts are strong antioxidant properties. Antioxidants, as well as polyphenols in nuts, can fight oxidative stress by reducing free radicals – unstable molecules that can cause cell damage and increase the risk of disease.
- May Helping Weight Loss; Although they are considered a high-calorie diet, research shows that nuts can help you lose weight.
Peanuts can greatly reduce your risk of heart attack and stroke. Eating nuts increases the size of “bad” particles of LDL, increases “good” HDL cholesterol, improves arterial function, and has many other benefits.
2. Beans
Beans and legumes are the fruits or seeds of the plant family Fabaceae. It is commonly eaten worldwide and is a great source of fiber and B vitamins.
It is also a good alternative to meat as a source of vegetable protein. Beans and legumes have several health benefits, including lowering cholesterol, lowering blood sugar levels and increasing bacteria in the digestive tract.
benefits of beans
Source of Protein; Protein is an essential nutrient that plays a key role in maintaining and repairing the body. Beans contain a lot of amino acids, protein building.
Heart health; People who consume beans regularly may be less likely to die of a heart attack or other cardiovascular problem.
Reducing the risk of cancer; Other studies have shown that beans act as antioxidants and anti-inflammatory agents. These effects can reduce the risk of cancer.
Beans provide protein, fiber, iron, and antioxidants that can make them a nutritional supplement. People should increase bean intake slowly to reduce the risk of intestinal upset.
3. Salmon
Naturally, salmon is amazing: it is soaked in fresh water, moves to the sea, and then returns to fresh water to breed. However, a number of species have been restricted to fresh water throughout their lives. Legend has it that the fish returned to the exact spot where they fell. Monitoring studies have shown that this is more true. Part of the salmon drain can return and germinate in different freshwater systems; the percentage of loss depends on the salmon species.
A great source of protein; Salmon is rich in high quality protein. Protein plays a number of important roles in the body, including helping your body recover after an injury, protecting bone health, and maintaining muscle mass during weight loss.
Amount of B vitamins; These vitamins are involved in a number of vital processes in your body, including the conversion of food into energy, the formation and formation of DNA, and the reduction of chronic inflammation, which can lead to disease.
A good source of potassium; Salmon contains high levels of potassium. Potassium helps control your blood pressure. It also reduces your risk of stroke
Salmon tastes good and can be prepared in different ways. Canned salmon is another simple and inexpensive option.
4. Avocado
A possible tree from south-central Mexico, has been identified as a member of the Lauraceae flower family. The fruit of the plant, also called apricot (or avocado pear or alligator pear), is a great berry for plants with one large seed. Avocado trees are partially pollinated, and are often propagated by transplanting to maintain fruit quality and quantity.
Avocados are grown in tropical and Mediterranean climates in many countries, with Mexico as the leading producer of apricots in 2019, accounting for 32% of the world’s total
Fruits of the home variety tend to be buttery when ripe. Depending on the variety, the avocado has a green, brown, concentrated, or black skin when ripe, and can be pear-shaped, egg-shaped or round. Commercially, the fruit is harvested immature, and ripens after harvest.
benefits of avocado
It can help maintain eye health; In addition to the benefits outlined above, avocados are a great source of immune vitamin E along with carotenes as well as lutein and zeaxanthin which are thought to help keep eye care.
It can help control appetite; There is no doubt that the calorie content of avocado is higher than other fruits and vegetables. However, interesting research has shown that avocado oil and fiber cause a feeling of satiety that helps control appetite.
It can help with heart health; Avocados are high in fat and 60 percent of these are monounsaturated fats, which research shows help protect against heart disease and lower blood pressure.
Avocados are rich in nutrients; Avocados have been hailed as an example of a dense diet of nutrients, and half of the fruit is counted towards your five days.
Avocados, along with fruits as well as apples, peaches, raspberries and blueberries contain natural chemicals called salicylates. Some people are sensitive to these compounds and may experience allergic reactions as well as skin rash and inflammation.
5. Cocoa
Cocoa is a plant from which chocolate is made. Strong chocolate is made by pushing roasted cocoa kernels (seeds) between hot rollers. Cocoa powder is made by squeezing oil (cocoa butter) from dark chocolate and rubbing the remaining material. Sweet chocolate is produced by adding sugar and vanilla to strong chocolate. White chocolate contains sugar, cocoa butter, and milk solids.
Cocoa contains a variety of chemicals, as well as antioxidants called flavonoids. It is not known how these may work in the body, but they do appear to cause vascular relaxation. This can lead to a decrease in blood pressure. These compounds can also reduce the activity of chemical substances in the body that promote inflammation or blockage of blood vessels.
Health benefits of Cocoa
Very Nutrition; If you are buying high quality dark chocolate with cocoa content, then it is absolutely ideal. It has a good level of soluble fiber and is rich in minerals.
A powerful source of Antioxidants; ORAC stands for “great ability to absorb oxygen.” It is a measure of the antioxidant activity of foods. Basically, researchers put a bunch of free (bad) free radicals against a food sample and see how the oxidants in food can “disarm” radicals.
Low blood pressure; Bioactive compounds in cocoa can improve blood flow to the arteries and cause a small but statistically significant decrease in blood pressure.
In addition, cocoa contains stimulants such as caffeine and theobromine, which can be a key factor in why it can improve brain function in the short term. Cocoa can also significantly improve cognitive performance in older people with intellectual disabilities. It can improve vocabulary and a number of risk factors for the disease.
6. Berries
Berry is a small, pulse fruit, and is often eaten. The fruit is usually juicy, round, brightly colored, sweet, sour or tart, and has no stone or hole, although many capsules or seeds may be present. Common examples are strawberries, strawberries, blue, brown, red currants, white currants and blackcurrants. In the UK, soft fruit is a flower word for such a fruit.
For general use, the term “berry” differs from the scientific definition of fruit or fruit plants produced from the ovaries of a single flower in which the outer layer of the ovarian wall grows part of the edible flesh (pericarp). Herbal extracts include many fruits that are less well known or known as fruits, such as grapes, tomatoes, cucumbers, eggplant, bananas, and black peppers.
Fruits that are considered as fruit but are not excluded from the definition of plants include strawberries, strawberries, and oranges, which are general fruits and mulberries, which are many fruits. Watermelons and pumpkins are large fruits that fall into the “pepos” unit. The fruit-bearing plant is said to be bacciferous or baccate
Mentally Stimulating; Women who ate two bananas of strawberries or one brown one a week experienced temporary mental decline than their peers who went without these nutritional homes.
Manage diabetes; Berries are sweet but not the kind of sweet that should send people with diabetes to run away. “Because it comes with fiber, people with diabetes can include that in their diet as serving fruit.
Prevention of Heart Disease; Berries are high in flavonoids, herbal antioxidant compounds that are associated with the risk of developing heart disease.
Antioxidants in fruit “promote good cell function and protect against inflammation. Expert explains that the primary cause of inflammation is the driver of the disease, as well as heart disease and type 2 diabetes (which increases the chances of getting heart disease). In addition to fruits, include as many fruits and vegetables of different colors in your diet as possible.
7. Cruciferous vegetables
Cruciferous vegetables are a diverse group that includes broccoli, cauliflower, kale, bok choy, arugula, Brussels sprouts, kale, watercress, and radishes. Interesting fact: the name “cruciferous” is an unofficial classification of members of the mustard family and comes from the Latin cross, meaning “to carry the cross”, because the four petals resemble a cross.
When these vegetables grow in different colors, shapes and sizes, they have several beneficial nutritional properties. Most cross legumes contain vitamins and minerals such as folate and vitamin K. Green leafy vegetables are also a source of vitamins A and C and contain nutrients – plant-based compounds that can help reduce inflammation and reduce the risk of cancer. Cruciferous vegetables are also high in fiber and low in calories – a combination that can help you feel full and satisfied without overeating.
Benefits of Cruciferous vegetables
Cruciferous vegetables lack good supplies. They are an excellent source of fiber; vitamins C, E and K; lutein; beta carotene; on folic acid. Additionally, according to the National Cancer Institute, these vegetables are associated with a lower cancer risk in four common conditions: breast cancer, prostate cancer, lung cancer, and colorectal cancer.
Phytochemicals in cruciferous vegetables can alter human hormones, remove toxins from certain compounds, and prevent other compounds from binding to DNA and causing cancer. Even the genetic effects of cancer can be avoided by eating your own serving of these green vegetables.
Reduce inflammation. When the immune system is attacked, inflammation can occur. Inflammation can be a sign of a passing infection, but it can also occur with chronic autoimmune diseases such as arthritis and type 1 diabetes. People with metabolic syndrome may also have higher levels of inflammation.
Broccoli may have anti-inflammatory effects, according to a 2014 Trusted Source study. Scientists have found that the antioxidant effect of sulforaphane in broccoli helps reduce markers of inflammation in laboratory studies. Therefore, they concluded that the nutrients in broccoli help fight inflammation.
Calcium and collagen also work together to form strong bones. More than 99% of the calcium in the body is found in bones and teeth. The body also needs vitamin C for collagen production. Both are found in broccoli. Vitamin K plays a role in blood clotting, but some experts have also suggested that it may help prevent a reliable source or treat osteoporosis. People with low vitamin K levels are more likely to have problems with bone formation. Getting enough vitamin K from your diet can help maintain bone health.
Note; Minerals are important for your health, and maintaining a good level of minerals is essential to feeling better. However, many people do not get enough nutrients in their diet.
Still, it is easy to increase your mineral intake, as many foods, including the nutritious foods listed above, are rich in minerals.
Try to add some, or all of the foods to this list to your diet to increase your mineral intake, reduce the risk of your disease, and improve your nutritional quality.