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Vitamins and Minerals. Are You Getting What You Need?

Updated: Oct 25, 2019

Vitamins and minerals are two of the main types of nutrients that your body needs to survive and stay healthy.


Vitamins have different jobs—helping you resist infections, keeping your nerves healthy, and helping your body get energy from food or your blood to clot properly. Eating a healthy diet remains the best way to get sufficient amounts of the vitamins and minerals you need.


Minerals also help your body function. Some minerals, like iodine and fluoride, are only needed in very small quantities. Others, such as calcium, magnesium, and potassium, are needed in larger amounts. As with vitamins, if you eat a varied diet, you will probably get enough of most minerals.


They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage.

Here are a few examples of diseases that can result from vitamin deficiencies:


Scurvy. Old-time sailors learned that living for months without fresh fruits or vegetables—the main sources of vitamin C—causes the bleeding gums and listlessness of scurvy.

Blindness. In some developing countries, people still become blind from vitamin A deficiency.

Rickets. A deficiency in vitamin D can cause rickets, a condition marked by soft, weak bones that can lead to skeletal deformities such as bowed legs.



Vitamin Sources

Water soluble:

B-1: ham, soymilk, watermelon, acorn squash

B-2: milk, yogurt, cheese, whole and enriched grains and cereals.

B-3: meat, poultry, fish, fortified and whole grains, mushrooms, potatoes

B-5: chicken, whole grains, broccoli, avocados, mushrooms

B-6: meat, fish, poultry, legumes, tofu and other soy products, bananas

B-7: Whole grains, eggs, soybeans, fish

B-9: Fortified grains and cereals, asparagus, spinach, broccoli, legumes (black-eyed peas and chickpeas), orange juice

B-12: Meat, poultry, fish, milk, cheese, fortified soymilk and cereals

Vitamin C: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts


Fat soluble:

Vitamin A: beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes

Vitamin D: Fortified milk and cereals, fatty fish

Vitamin E: vegetables oils, leafy green vegetables, whole grains, nuts

Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale

Minerals

Major:

Calcium: yogurt, cheese, milk, salmon, leafy green vegetables

Chloride: salt

Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread

Potassium: meat, milk, fruits, vegetables, grains, legumes

Sodium: salt, soy sauce, vegetables

Trace:

Chromium: meat, poultry, fish, nuts, cheese

Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes

Fluoride: fish, teas

Iodine: Iodized salt, seafood

Iron: red meat, poultry, eggs, fruits, green vegetables, fortified bread

Manganese: nuts, legumes, whole grains, tea

Selenium: Organ meat, seafood, walnuts

Zinc: meat, shellfish, legumes, whole grains



It is very important you to check Vitamins and Minerals in your body and prevent deficiency in time


CHECK IT FOR FREE


#Minerals #Vitamins #OligoScan

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