Who Needs Vitamins? Think Again!
What are Vitamins and why are they needed?
Vitamins are nutrients that the body needs in very small quantities. They are substances that the body can not synthesise, except Vitamin D, so you need to make sure you get the right amounts through your food. Each Vitamin has a special role to play and is important.
Types of Vitamins
There are two types of Vitamins: fat-soluble and water-soluble. Excess fat-soluble vitamins are stored in the fat tissues of the body and are utilized when required. These are essential for the body’s metabolic activity and play a role in releasing energy when the body needs it. Water-soluble vitamins on the other hand can not be stored by the body and un-utilized quantities are excreted in due course. They are also easily washed out during food storage and preparation.
Vitamin A
Vitamin A helps the body cells reproduce normally. It promotes growth and repair of body tissues. It also helps your immune function, night vision and keeps skin and hair healthy. Look for Vitamin A in leafy green vegetables, carrots, liver, dairy products (such as milk, cheese and yogurt), prunes and apricots.
Vitamin B-6
Vitamin B-6 helps form red blood cells and antibodies. It also helps nerve function and assists in the formation of genetic material. Vitamin B-6 can be found in chicken, bananas, liver, wheat bread and roti, spinach, breakfast cereals and kidney beans (laal lobia).
Vitamin B-9
Vitamin B-9 is also known as Folic Acid. It works along with Vitamin B-12 to form red blood cells which carry oxygen around the body. Food high in Vitamin B-9 includes green leafy vegetables, kidney beans, liver, chicken, whole-wheat bread, roti and fortified cereals.
Vitamin B-12
Vitamin B-12 is essential for the formation of red blood cells and maintaining the nervous system. Vitamin B-12 is found in meat, liver, fish, eggs and milk.
Vitamin C
Vitamin C helps the body absorb Iron, protects against infections and keeps blood vessels and gums healthy. It also helps heal wounds. Being a powerful antioxidant, it supports the immune system by keeping the body cells healthy. You can get Vitamin C from citrus fruits and juices, such as oranges and orange juice. It is also found in green vegetables like spinach, asparagus, mustard greens, broccoli, green beans as well as potatoes, cabbage and tomatoes. However, overcooking or boiling vegetables in a lot of water results in losing most of their Vitamin C. It is better to steam or stir-fry them.
Vitamin D
Vitamin D works with Calcium to prevent bones from thinning by aiding absorption of Calcium in the bones. Vitamin D is found in oily fish, egg yolk and fortified breakfast cereals. The body also synthesises its own Vitamin D when exposed to sunlight.
Vitamin E
Vitamin E is a powerful antioxidant. It may help reduce the risk of cancer and heart disease and also has a crucial role to play in maintaining overall health and immunity by protecting cell membranes. Vitamin E can be found in green leafy vegetables, nuts, egg yolk, bread, cereals and vegetable oils.
What are Minerals and why are they needed?
Minerals are inorganic elements needed for daily good health. Some Minerals are required in larger amounts than others, such as: Calcium, Magnesium, Potassium, Sodium and Phosphorus, while others like Zinc, Selenium, Fluoride, Iodine and Iron are needed in very small amounts everyday and are called trace elements.
Calcium
Calcium is the most abundant Mineral in the body and is the main Mineral needed for growth, protection and strength of bones and teeth. That is why we need to have Calcium throughout our lives. This is especially true for growing children, but even adults need it to keep their bones stronger. One of the best sources of Calcium is milk and other dairy products. Other sources include whole wheat bread, tinned sardines and salmon, green leafy vegetables and all bran cereals.
Magnesium
Magnesium can be found in all body tissues, even in the bone tissues. It is needed for bone, Protein and Fatty Acid formation, cell activity, muscle relaxation and blood clotting. Magnesium is found in green leafy vegetables, wholegrain cereals, brown rice and nuts.
Potassium
The body needs Potassium so that cells can function correctly, including the nerve cells. It also helps the heart and kidneys to work properly. Bananas, grapes, beans, spinach, apricots, raisins and milk are all rich in Potassium.
Phosphorus
All body cells contain Phosphorus; that is why it is needed to stay healthy. You may feel bone pain and muscle weakness if you do not have enough Phosphorus in the diet. Phosphorus can be found in milk and milk products, such as yogurt and cheese. It can also be found in meat and fish.
Iron
Iron is used in making haemoglobin, the red substance in the blood that carries oxygen around the body. Not having enough Iron in the diet can make you tired very easily, as the body is not getting enough oxygen. Iron also plays a role in brain development and the immune system. Women need to be especially careful of their Iron intake, since they lose blood every month during menstruation. Iron can be found in red meat such as beef or mutton, fish and some breakfast cereals. Having a glass of orange juice (rich in Vitamin C) with meals helps absorb more iron.
Zinc
Zinc is involved in many functions of the body such as: night vision, immunity, hormone activity, cell growth, protein and lipid metabolism, fertility and reproduction. Therefore it helps you grow properly and maintain fertility. Foods rich in Zinc include red meat, organ meats, shellfish, chicken, wholegrain cereals, plain yogurt, soybeans and sunflower seeds.
Iodine
Iodine is an essential component of thyroid hormones produced by thyroid glands which help regulate body temperature, reproduction and growth. Iodine can be found in milk, seafood, potatoes and iodised salt.
Fluoride
Fluoride helps prevent tooth decay and loss of tooth enamel; that is why many toothpaste brands are reinforced with this Mineral. It may also play a role in preventing bone loss. Fluoride is present in tinned fish (with bones), chicken, tea and fluorinated water.
Selenium
Not getting enough Selenium in the diet may affect your normal growth and development. It is needed for the immune system to work properly. It can be found in nuts, fish, red meat, eggs, cheese, whole wheat bread and roti.