Why Vitamins and Minerals are Important

People always say that it’s important to consume adequate amounts of all the vitamins and minerals. But there are so many! How are you supposed to know if you are getting enough? And what about supplements?

Today I want to give you a basic overview of some important vitamins and minerals, why they are important, and where to find them. I will also give you some suggestions for how to pick supplements, if needed, that are right for you and I'll tell you some of my favorites!

Vitamins and minerals are important because they help the body perform hundreds of roles in the body including bone health, wound healing, immunity, growth, vision and so many others.

Vitamins

- Vitamin A

o Function: most commonly known for its effects on vision, but it also helps with skeletal and muscle growth, cell division, reproduction and immunity.

o Sources: leafy green vegetables, colorful vegetables, milk

- Vitamin B6

o Function: involved in metabolism and helps turn food into energy

o Sources: beef liver, tuna, fortified cereals, poultry

- Vitamin B12

o Function: this vitamin helps create red blood cells and DNA

o Sources: animal products including fish, meat, eggs, and dairy

- Vitamin C

o Function: antioxidant that protects your cells and helps with iron absorption

o Sources: citrus fruits, tomatoes, broccoli

- Vitamin D

o Function: helps the body absorb calcium which helps with bone health and strength

o Sources: fish, fortified juice, dairy products, sardines

- Vitamin E

o Function: protects against cell damage and boosts immune system

o Sources: nuts, seeds, asparagus

Minerals

- Calcium

o Function: helps with blood clotting, muscle contraction, and bone health and strength

o Sources: dairy products, sardines

- Iron

o Function: necessary for the bodies growth and required to make hemoglobin, which carries oxygen from your lungs to the rest of your body

o Sources: fortified cereal, spinach, enriched breads, meat

- Magnesium

o Function: necessary for reactions in the body that include protein creation, muscle function, and nerve regulation

o Sources: whole grains, dark leafy greens, nuts, and seeds

- Potassium

o Function: helps with fluid balance in the body so fluid stays where it needs to be in the body and helps with muscle contraction

o Sources: fruits, spinach, potatoes, and beans

- Sodium

o Function: controls blood pressure and volume levels in the body in addition to making sure muscles and nerves work properly

o Sources: processed foods, bread, snacks, etc.

As you can see, there are a lot of vitamins and minerals that play really important roles in your body. The best way to make sure you are consuming adequate amounts of all of these nutrients to have a balanced diet full of variety with whole grains, fruits, vegetables, healthy fats and protein.

Supplements can also be a helpful addition to make sure you are meeting your nutritional needs. When looking for a supplement it is important to find one that helps you meet the recommended dietary allowances. I highly recommend meeting with a doctor or dietitian before starting supplements to ensure you are on the right track.

Below I have included some of my favorite supplements brands: Thorne Research Pure Encapsulations Garden of Life

What other vitamin/mineral or supplement questions do you have? I'd love to help! I'm here for you and I believe in you!