You Know About Effects of Vitamis And Minerals in Our Body ?

Vitamins and minerals are essential nutrients because they perform hundreds of roles in the body. There is a fine line between getting enough of these nutrients (which is healthy) and getting too much (which can end up harming you). Eating a healthy diet remains the best way to get sufficient amounts of the vitamins and minerals you need.


Vitamins and minerals are as essential for living as air and water. Not only do they keep your body healthy and functional, they protect you from a variety of diseases.

Vitamins and minerals get thrown together, but they are quite different. Vitamins are organic substances produced by plants or animals.

They often are called "essential" because they are not synthesized in the body (except for vitamin D) and therefore must come from food.

Minerals are inorganic elements that originate from rocks, soil, or water. However, you can absorb them indirectly from the environment or an animal that has eaten a particular plant.

TWO TYPES OF EACH :

Vitamins are divided into two categories:
1)Fat soluble where leftover amounts are stored 
in the liver and fat tissues as reserves.

and 

2)Water soluble which means the body expels what it does not absorb.



1) THE WATER SOLUBLE VITAMINS

1) B1

2) B2

3) B3

4) B5

5) B6

6) B7

7) B9

8) B12

9) vitamin C

2)THE FAT SOLUBLE VITAMINS

1) A

2) D

3) E

4) K

LISTING OF VITAMINS and SOURCES :-

1) Water soluble:

B-1: ham, soymilk, watermelon, acorn squash

B-2: milk, yogurt, cheese, whole and enriched grains and cereals.

B-3: meat, poultry, fish, fortified and whole grains, mushrooms, potatoes

B-5: chicken, whole grains, broccoli, avocados, mushrooms

B-6: meat, fish, poultry, legumes, tofu and other soy products, bananas

B-7: Whole grains, eggs, soybeans, fish

B-9: Fortified grains and cereals, asparagus, spinach, broccoli, legumes (black-eyed peas and chickpeas), orange juice

B-12: Meat, poultry, fish, milk, cheese, fortified soymilk and cereals

Vitamin C: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts

2) Fat soluble:

Vitamin A: beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes

Vitamin D: Fortified milk and cereals, fatty fish

Vitamin E: vegetables oils, leafy green vegetables, whole grains, nuts

Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale

3) Minerals

MAJOR:

Calcium: yogurt, cheese, milk, salmon, leafy green vegetables

Chloride: salt

Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread

Potassium: meat, milk, fruits, vegetables, grains, legumes

Sodium: salt, soy sauce, vegetables

Trace:

Chromium: meat, poultry, fish, nuts, cheese

Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes

Fluoride: fish, teas

Iodine: Iodized salt, seafood

Iron: red meat, poultry, eggs, fruits, green vegetables, fortified bread

Manganese: nuts, legumes, whole grains, tea

Selenium: Organ meat, seafood, walnuts

Zinc: meat, shellfish, legumes, whole grains

Here are some of the best foods for vitamins and minerals.

STAY HEALTHY.