Role Of Vitamins And Minerals In The Body

The human body requires proper nourishment to function effectively. Thus, the intake of specific nutrients and micronutrients is advised by medical professionals. Certain vitamins and minerals play pivotal roles in fueling different systems in the body and contributing to overall health improvement.

The role of some of these essential vitamins and minerals are discussed next for your better understanding. So, without any further ado:

Role of 5 essential Vitamins for the body

• Vitamin A

Vitamin A is essential for proper functioning of the immune and reproductive systems. It promotes effective cellular communication, vision, and skeletal growth. It also aids in improved skin, eyes, and hair health.

Rich Sources of Vitamin A: Squash, Carrots, Liver, Apricots, and Green leafy vegetables, such as Kale or Spinach.

• Vitamin B

There are 8 different B vitamins recommended for the human body: Vitamin B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folic Acid/Folate), and B12 (Cobalamin). These different B vitamins convert glucose into energy, regulate metabolism, create non-essential amino acids, and promote sustainable cell production, development, and growth while also improving skin and hair health.

Rich Sources of Vitamin B: Legumes, Pulses, Fish, Eggs, Poultry, Whole grains, Beans, and Nuts.

• Vitamin C

Vitamin C boosts the immune system, protects against damage from free radicals, improves collagen formation, increases iron absorption, aids in tissue growth, and contributes to the proper maintenance of teeth, cartilage, and bones.

Rich Sources of Vitamin C: Green Peppers, Broccoli, Brussels sprouts, Cantaloupe, Strawberries, Kiwi, and Citrus fruits, such as Oranges.

• Vitamin D

Vitamin D promotes proper skeletal system health and immune system functions, while also regulating cell growth and reducing inflammation. It promotes tooth development and aids in proper nervous system maintenance as well.

Rich Sources of Vitamin D: Salmon, Mackerel, Mushrooms, and Fortified dairy products.

• Vitamin E

Vitamin E promotes the proper functioning of the immune system and supports overall skin and eye health. It aids in the proper storage of Vitamin A, cell health, calcium and protein regulation. Additionally, Vitamin E is essential for effective fatty acid and blood cholesterol reduction and management.

Rich Sources of Vitamin E: Sunflower seeds, Peanuts, and Almonds.

Role of 5 essential Minerals for the body

• Calcium

Calcium is essential for proper bone and teeth health. It promotes effective muscle contraction and aids in maintaining proper body functions, such as blood clotting and the effective functioning of enzymes in the body. Proper intake of Calcium is recommended as it helps blood vessels in optimal blood flow throughout the body and releasing of essential hormones that affect different body functions.

Rich Sources of Calcium: Milk, Yogurt, and Cheese.

• Magnesium

Magnesium promotes the conversion of food into energy, relaxes muscular tissue, and aids in amino acid creation. It contributes to proper bone health, and helps maintain an effective sleep schedule. It also aids in proper functioning of over 300 enzymes that helps in effective glucose control, nerve, and muscle functioning.

Rich Sources of Magnesium: Pumpkin seeds, Tofu, Edamame, Avocado, Cashews, and Brown rice.

• Phosphorous

Phosphorus works with Vitamin B to remove toxin/waste from the kidneys, promoting overall excretory system health and proper functioning. It helps in the proper storing of energy. Phosphorus also aids in the body’s proper acid-base balance maintenance.

Rich Sources of Phosphorus: Legumes, Whole grains, Poultry, Seafood, Dairy products, Eggs, Red meat, Nuts, and Seeds.

• Zinc

Zinc supports proper immune system functioning and cell growth. It is also required for the proper activation of many essential enzymes and effective protein synthesis. It is recommended during pregnancy by medical professionals as it aids in proper fetal development.

Rich Sources of Zinc: Pork, Quinoa, Oats, Eggs, Dark chocolate, Hemp seeds, Cashews, Chickpeas, Turkey, and Shellfish, such as Oysters and Crabs.

• Potassium

Potassium is essential for the human body as it can effectively maintain the normal levels of fluid that is present inside the human cell. It promotes proper nerve and heart muscle functioning. It also aids in proper blood pressure maintenance, controlling muscle contractions, and transmitting nerve signals between the different organs. It is also required for optimal water balance within the different systems and balancing pH between alkalinity and acidity in the body.

Rich Sources of Potassium: Banana, Spinach, Mushroom, Salmon, Beans, Sweet potato, Oranges, Tomato, and Yogurt.

For further information on the essential vitamins and minerals discussed here, do conduct a thorough online research or consult with your doctor today!