10 Important Vitamins and Minerals Your Body Needs

Posted on July 23, 2007 in Latest News

There is an information overload on vitamins and minerals to be included in a healthy diet. It is often difficult to determine what is necessary and what is optional from the choices you have.

Here are the 10 most important Vitamins your body needs:

  1. Women, especially at their pre-menopausal stage, need iron supplements the most. Fortified cereals, whole grains, dried fruits, nuts and seeds are important sources of iron. Red meat is also rich in iron but it should be taken only three servings per week. Combination of these iron supplements with ingredients high in Vitamin C will help your body absorb the iron properly.
  2. Vitamin D deficiency leads to rickets in children, and osteoporosis and other diseases in Adults. Vitamin D is very necessary for Cancer prevention. In places like Canada it is highly difficult to get enough Vitamin D from sunlight alone. Therefore one needs to supplement the body with Vitamin D rich substances like vitamin D-fortified milk and milk substitutes, fatty fish such as salmon, and vitamin D-fortified yogurt.
  3. Calcium, along with Vitamin D, is necessary for bone health. Milk, fortified soy milk, dairy products, almonds, beans, sesame seeds and broccoli are Calcium rich food.
  4. Selenium is a lesser known mineral but it is never the less important. It supports the immune system, reduces inflammation and helps protect from cancer. Sunflower seeds, fish, shellfish, red meat and one Brazil nut daily will give you enough selenium.
  5. Vitamin C is an antioxidant vitamin that is believed to protect the brain from damage caused by Alzheimer. It helps you to tackle stress better and also protects you from common cold. A glass of Orange juice, citrus fruits, bell peppers, kiwifruit, papaya, broccoli, dark leafy greens and strawberries will provide you Vitamin C.
  6. Vitamin K plays an important role to strengthen the bones, avoid blood clotting and prevent hardening of arteries. Dark, leafy vegetables are good source of Vitamin K.
  7. Cancer fighting B vitamin folate reduces risk of Alzheimer. It is good for pregnant women as it reduces the risk of having babies with neural tube defects. Spinach helps you get folate. Other sources are beans, peanuts, broccoli, corn, lentils and oranges.
  8. The antioxidant Vitamin E fights free radicals and reduces risk of heart disease, stroke and Alzheimer. Daily intake of nuts and seeds such as almonds and sunflower seeds will provide you Vitamin E.
  9. The mineral Magnesium helps build strong bones and lower risk of diabetes by enhancing the action of insulin in your body. Beans, nuts, seeds and green vegetables such as spinach are great sources of Magnesium.
  10. Potassium helps to maintain blood pressure. It also helps reduce your risk of stroke. Beans, potatoes, sweet potatoes, bananas, dried fruits, winter squash, cantaloupe, kiwi, orange juice, prune juice and avocados are good sources of Potassium.

Comments

4 Responses to “10 Important Vitamins and Minerals Your Body Needs”

  1. ofhvkpidwf Says:
    July 31st, 2007 at 7:15 pm

    Hello! Good Site! Thanks you!

  2. you no it Says:
    March 26th, 2008 at 9:21 am

    thanku so much for this useful information

  3. muhammad shahbaz Says:
    July 6th, 2009 at 11:30 am

    i really like this websits because it really imporatant to needs the vitamins to body.

  4. muhammad shahbaz Says:
    July 6th, 2009 at 11:30 am

    i love this websits

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