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Why Do We Need Vitamins and Minerals?
We have all heard countless times that our body needs vitamins and minerals for many reasons, including producing healthy red blood cells. If the body is deficient in certain key vitamins and minerals, we become susceptible to developing anemia - a condition in which our blood is low on healthy red blood cells. Red blood cells carry oxygen from our lungs to all parts of the body. Without enough healthy red blood cells, the body can't get the oxygen it needs to feel energized. To produce red blood cells, the body needs iron and certain vitamins.Vitamin deficiencies also can lead to health problems other than anemia. Fortunately, we can usually correct vitamin and mineral deficiencies with supplements and dietary changes.
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Foods rich in folate include citrus fruits and juices and dark green leafy vegetables. Some breakfast cereals and enriched grain products are fortified with folic acid.Vitamin B-12 is abundant in red and white meats and in dairy products.Vitamin C is plentiful in citrus fruits and juices, tomatoes, green peppers, cantaloupe and potatoes.You can prevent some forms of vitamin and mineral deficiency anemias by eating a balanced diet and taking a multivitamin during pregnancy and while breast-feeding. There are over twenty-two minerals that are considered to be essential: calcium, phosphorus, magnesium, sodium, potassium, sulfur and chloride are considered major minerals.Chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc are considered trace minerals because our bodies need these in smaller amounts.
Our blood consists of a liquid called plasma and three types of blood cells:
White blood cells
These blood cells fight infection.
Platelets
These blood cells help your blood clot.
Red blood cells (erythrocytes).
These blood cells carry oxygen from your lungs, by way of your bloodstream, to your brain and the other organs and tissues. Your body needs a supply of oxygenated blood to function. Oxygenated blood helps give your body its energy and your skin a healthy glow.
Do we need to take daily vitamins and minerals?
The answer for most of us is yes. It seems we do not eat enough for the RDA (Recommended Daily Allowance) of vitamins and minerals found in our daily food group diet. Now add to this the years our soil has been depleted and eroded of its nutritious natural richness and our lifestyles of high stress, sleep deprevation and lack of exercise warrant the use of daily vitamins.
Vitamin A
Vitamin A is a family of fat-soluble compounds that play an important role in vision, bone growth, reproduction, promotes healthy surface linings of the eyes and the respiratory, urinary, and intestinal tracts.
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Vitamin B1
Thiamin (vitamin B1) is is a water-soluble vitamin needed to process carbohydrates, fat, and protein. Every cell of the body requires vitamin B1 to form the fuel the body runs on.
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Vitamin B2
Riboflavin (vitamin B2) is manufactured in the body by the intestinal flora and is easily absorbed, although very small quantities are stored, so there is a constant need for this vitamin.
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Vitamin B3
Niacin (vitamin B3) nicotinic acid and its amide, niacinamide, and can be found in many foods, including yeast, meat, fish, milk, eggs, green vegetables, and cereal grains.
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Vitamin B5 (Pantothenate)
Vitamin B5 is a water soluble vitamin involved in the metabolism of carbohydrates, proteins, and fats and helps maintain the function of the gastrointestinal tract and the adrenal glands.
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Vitamin B6
Pyridoxine (vitamin B6) is necessary for normal breakdown of proteins, carbohydrates, and fats.
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Vitamin B8 (Biotin)
Biotin (vitamin B8) is a water soluble vitamin necessary for the proper metabolism of carbohydrates, fats, and proteins.
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Vitamin B9
Folic acid (vitamin B-9) is necessary for proper brain function. Folic acid deficiency is the most common B vitamin deficiency. It also works together with vitamin B12 to regulate the formation of red blood cells. Folic acid deficiency can cause poor growth, shortness of breath, diarrhea, irritability, forgetfulness, and mental sluggishness, among others.
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Vitamin B12
Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. B12 is necessary for the rapid synthesis of DNA during cell division. If B12 deficiency occurs, DNA production is disrupted and abnormal cells occur. This results in anemia. Symptoms include excessive tiredness, breathlessness, listlessness, pallor, and poor resistance to infection. Other symptoms can include a smooth, sore tongue and menstrual disorders. Anemia may also be due to folic acid deficiency, folic acid also being necessary for DNA synthesis.
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Vitamin C
Ascorbic Acid (vitamin C) is a water-soluble, antioxidant vitamin. It is important in forming collagen, a protein that gives structure to bones, cartilage, muscle, and blood vessels. Vitamin C also aids in the absorption of iron, and helps maintain capillaries, bones, and teeth.
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Vitamin D (Cholecalciferol, D3)
Vitamin D is a fat soluble vitamin synthesized from cholesterol by the skin when it is exposed to ultra-violet B radiation (sun exposure). Once vitamin D is synthesized, it is altered by the liver and kidney into its active form. Small amounts are obtained from dietary sources.
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Vitamin E (Alpha-tocopherol)
Vitamin E is a fat soluble vitamin obtained primarily from natural oils, nuts, and seeds. It is the strongest member of the tocopherol family and works as a powerful antioxidant.
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Calcium
Calcium is the most abundant mineral in the body, comprising 39 percent of the minerals present in the body. Of this calcium, 99 percent is stored in the bones, teeth, and hard tissues. Calcium is also needed for certain enzymes involved in energy production, for proper blood clotting, and muscle contraction.
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Carnitine
L-Carnitine is a naturally occurring amino acid derivative required by the body in energy metabolism and for proper use of fats. It is also found in nearly all cells of the body.
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Chromium
The body needs chromium for normal growth and health. Lack of chromium may lead to nerve problems and may decrease the body's ability to use sugar properly. Chromium is found in various foods, including brewer's yeast, calf liver, American cheese, and wheat germ.
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Copper
Copper is a mineral that occurs naturally in many foods, including vegetables, legumes, nuts, grains and fruits, as well as shellfish, avocado and beef. Copper is involved in numerous biochemical reactions in human cells.
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CoQ10
Coenzyme Q10 (CoQ10) is a vitaminlike substance found in every cell of the body. It is made by the body and used by cells to produce energy needed for cell growth and maintenance. Coenzymes help enzymes in starting body processes, such as digestion.
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Magnesium
Magnesium is an important electrolyte needed for proper muscle, nerve, and enzyme function. It also helps regulate energy production in cells and it is also needed to move other electrolytes (potassium and sodium) into and out of cells. Magnesium is one of the most abundant minerals in the body and is found mainly inside the bones and cells.
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Potassium
A potassium-rich diet can help reduce blood pressure and the risk of stroke. It may also lower the risk of some types of kidney stones and help prevent bone loss.The Institute of Medicine published guidelines in 2004: adults should consume at least 4,700 milligrams (mg) of potassium a day.
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Selenium
Selenium is needed for certain enzymes that help with normal body functions.The body needs selenium for normal growth and health. Lack of selenium may lead to changes in fingernails, muscle weakness, and heart problems.
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Zinc
Zinc is an essential mineral that is found in almost every cell. It stimulates the activity of approximately 100 enzymes. Zinc aids in a healthy immune system, necessary for wound healing and maintaining our sense of taste and smell. Zinc also helps in normal growth and development during pregnancy, childhood, and adolescence.
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