Vitamins and minerals are found in foods rich in carbohydrates such as cereals like wheat produce, rice, and maize. They are also found in foods rich in protein such as meat, eggs, fish and legumes such as beans, French beans, and peas. Vitamins and minerals can also be found in vegetables, fruits, edible roots and edible nuts.
A varied and balanced diet is one that contains the nutrients that the body needs so as to function appropriately. To achieve optimal nutrition from a meal, one should eat the foods that have majority of:
- Fresh fruits such as apple, watermelon, mango or pineapple.
- Fresh vegetables such as broccoli, lettuce, and spinach.
- Whole grains such as rice, brown bread or fortified grain flour.
- Legumes such as beans, peas, and French beans.Edible nuts such as coconut, macadamia, and palms.
- Lean proteins such as chicken and turkey.
- Fluids and juices such as milk and juices made directly from fruits.
Although our bodies need all vitamins, there are those vitamins that are critical in our bodies that our bodies can’t do without them or in little numbers. They include:
- Vitamin A responsible for the good body maintenance of the immune system and also responsible for good eyesight.
- B complex vitamins that are responsible for a variety of body functions such as cellular processes enhancing good enzyme reactions in the body and maintaining optimal body cholesterol.
- Vitamin C that is responsible for supplying the body with ascorbic acid.
- Vitamin D responsible for the prevention of osteomalacia and rickets.
- Vitamin E the helps the body by acting as an antioxidant.
- Vitamin K that is responsible for the synthesis of body proteins.
These are both macro minerals and trace or micro minerals that are needed in relatively larger amount than trace minerals:
- Sodium that is needed for optimal fluids Ph balance.
- Chloride that is essential for proper body fluid balance and regulating stomach acid.
- Potassium that the body needs in optimal body fluid nerve coordinating and muscle health.
- Magnesium that is responsible for making protein, muscle and nerve transmission and the general body immune.
- Iron responsible for oxygen circulation and in energy metabolism.
- Zinc needed by the body for protein production and sperm production.
Vitamins and minerals are essential nutrients that our bodies need than any other nutrients. Although they are required in small quantities, they are essential and important for our body to function properly and be in good health. You can only achieve all vitamins and minerals by taking a varied and a balanced diet at least every time you have a meal.