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 Vitamins and minerals are essential nutrients for the human body. Composed of tiny amounts, a deficiency can still lead to serious repercussions. We should try attain all our vitamins and minerals in a natural way - from wholesome healthy foods like fresh meat & fish, fruit and veg, wholegrain rice, pasta or potatoes.
However modern food production methods have made this difficult at times. For instance, the lettuce you eat could be imported from Spain, the nuts from Brazil or the oranges from Africa. The greater the instance of food miles, the greater the loss of nutrients. Tinned foods like fish and meat could have been packaged months in advance while the widespread use of pesticides can also have a detrimental impact on the nutritional composition of food. Therefore, many recommend a vitamin supplement to complement your daily diet. Supplements should not be confused with substitutes! The main portion of your vitamins should still come from raw food. Indeed, there are many studies which show that vitamin supplements may be over priced first aid kits and that the vast majority of healthy adults do not require one. So what exactly do vitamins and minerals do and where do we find them? There are two types of vitamins - fat soluble vitamins and water soluble vitamins. Fat soluble vitamins (A, D, E and K) are transported through the body by fat and can also be stored in fat and the liver. They therefore last longer than water soluble vitamins (B, C) which are transported by water and cannot be stored by the body. Frequent consumption of these vitamins is a necessity. Below is a list of common vitamins, what the body uses them for and their most common sources in the food chain: Vitamin A - Useful for nervous system, heart, digestion - found in cod liver oil, liver, whole meal products Vitamin B1(Thiamin) - Breaks down carbohydrates. Yeast, egg yolk, nuts, red meat, cereals. Vitamin B2 (Riboflavin) - Eyes, nails, hair, growth, also breaks down carbs, protein & fats. milk, liver, cheese, fish. Vitamin B6 - Helps you absorb carbohydrates & protein - fish, chicken, pork, bananas Vitamin B12 - Growth of red blood cells - fish, pork, cheese, liver Vitamin C - Immune Defense - Citrus fruits, potatoes, green veg Vitamin D - Bones & teeth - fish, milk products Vitamin E - Anti-oxidant - nuts, beans, eggs, whole meal products Folic Acid - Production of red blood cells - Carrots, liver, pumpkins, Minerals Calcium - bones & teeth - milk and milk products Iron - Red & white blood cells & immune system - Red meat, oily fish, nuts Magnesium - Making energy from food - wholegrain foods, nuts Zinc - breaking down carbs, fats and protein and immune system - meat, whole grains The recommended EU daily dosages are as follows: Vitamin A 800mcg Vitamin B1 1.4mg Vitamin B2 1.6mg Vitamin B6 2mg Vitamin B12 1mcg Vitamin C 60mg Vitamin D 5mcg Vitamin E 10mg Folic acid 200mcg Mineral Calcium 800mg Iron 14mg Magnesium 300mg Zinc 15mg Eating healthily is the key to getting the right amount of vitamins and minerals. For a healthy adult, a supplement may not even be required. If you are going to purchase a supplement, check the labeling to see what dosages are contained and what vitamins or minerals are included. Not all multi-vitamin supplements are the same and can also vary in price quite a bit. Even better try readjusting your diet to consume more fresh food, whether it be meats, fish, carbohydrates, fruits and vegetables. This will be the best way in the long term to acquire the vitamins and minerals your body needs. Overdosing on vitamins is not recommended. Stick with the guideline daily amounts, unless your doctor tells you otherwise. Taking too much of vitamins and minerals does have side effects including nausea, vomiting and diarrhea. Extreme amounts can lead to death! 62,562 individuals in the United States reported overdosing on vitamins in 2004! |
