his week’s edition of Food Savvy Friday will dive into vitamins and minerals: what they are, why we need them, and how to incorporate them into our diets.
Vitamins and minerals are essential components for our bodies to function properly. The main difference between the two is that vitamins originate from organic materials such as plants and animals, while minerals are derived from the earth. Collectively known as micronutrients, they aid in repairing cells, converting food into energy, regulating fluid balance, maintaining bone health, supporting a strong immune system, and so much more.
Below, we’ll point out a few of the most important vitamins, as well as ways to incorporate them into your diet:
- Vitamin A is most notable for aiding our eyesight, though it also plays a role in reproduction and immunity. Vitamin A is plentiful in brightly colored plants—such as carrots, mangos, and peppers—as well as eggs, cheese, and fish.
- B vitamins, such as B9 and B12, are important for cell health, including the conversion of food into energy, the maintenance of healthy cells, and the formation of red blood cells. This directly influences our energy levels and brain function. B vitamins are abundant in foods such as poultry, meat, eggs, dairy, and leafy greens.
- Due to decreased sunlight during the winter months, it is especially important to consume sufficient amounts of Vitamins C and D to maintain a healthy immune system. Sources of Vitamin C include oranges, peppers, and broccoli, while Vitamin D can be found in oily fish, red meat, and eggs.
- Vitamin E plays a part in maintaining healthy skin, hair, and eyes. It is abundant in fortified cereals, oils, and nuts.
- Vitamin K is essential for wound healing and can be found in broccoli, spinach, and kale.
A few of the major minerals are calcium, potassium, magnesium, and sodium. Trace minerals, meanwhile, are found in smaller amounts but are just as important; these include iron, zinc, and selenium. A varied diet is the best way to ensure you’re consuming enough of each mineral, but we’ll give you a few ideas to get you started:
- Calcium works with Vitamin D to build strong bones; milk, cheese, and leafy greens are rich in calcium.
- Potassium helps balance fluids in the body and keep the heart working properly; bananas, broccoli, beans, and fish are all good sources of potassium.
- Iron is needed to produce healthy red blood cells and can be found in red meat, beans, and dark leafy greens.
Although most people consume a proper amount of vitamins and minerals through a healthy, balanced diet, special groups may require a vitamin supplement, including those who follow a vegan diet, are age 50 or over, or are pregnant or breastfeeding. Additionally, others may choose to take a daily multivitamin and/or Vitamin D in the winter, but it’s always best to speak to a doctor before starting a supplement regimen.
Incorporating vitamins and minerals in your nutrition plan, whether it be in the foods you eat or the supplements you take, is an important part of any health and wellness routine. Consider what changes you can make to start including these nutritious components in your regimen.