Chart Of Vitamins And Minerals
A chart of vitamins and minerals, information for better health.
Vitamins and Minerals Information
Many people seem to think minerals are the same as vitamins, they are not. The two are quite different yet both are necessary for your health and help keep you looking younger.
Knowing the difference will help you decide what it is you need, for continual health and fighting the aging process.
Minerals have an important role in the body, and are present in every human cell. You only need a small amount of each mineral, lacking in the smallest amount can lead to a dysfunction at some level in your body.
This could be irritability, fatigue, depression, loss of memory, nervousness and weakness.
Even though they are different, vitamins and minerals work together and vitamins cannot be assimilated without the help of minerals.
Vitamins and minerals can enhance or impair another vitamins or minerals absorption. For instance, if you have an excessive amount of iron in the body, this can cause a deficiency in zinc.
An example of minerals is; magnesium, iron, calcium, sodium, potassium, zinc. Minerals are inorganic substances, compared to vitamins which are organic substances.
Inorganic means they are substances found in the soil and water.
You can pick up iron from cooking something in a cast iron skillet, although this is usually in newer cast iron skillets. In skillets which are well worn, the amount of iron transferred is considerably less.
Some of the iron from the pot will come off and mix with the food, and it can be absorbed by the body just like iron already in the food, or taking a supplement.
As you age your body loses minerals which is why you need to replace them with healthy eating and supplements. As minerals cannot be made in the body, your diet is very important.
You only need a small amount of various minerals, as excessive amounts can be toxic to your body.
There are 15 minerals which are important for normal body growth, and they are divided into two groups.
Macro minerals; Calcium, Phosphorus, Magnesium, Sodium, Potassium, Chloride, and Sulfur. Your body needs more of these.
Trace / Micro minerals; Iron, Manganese, Copper, Iodine, Zinc, Fluoride, chromium and Selenium. Your body need less of these.
Minerals are needed for two functions in the body, building and regulating.
The building functions are your teeth, bones, and soft tissues. Regulating functions are clotting of blood, beating of heart, maintaining nerve responses, and transporting oxygen from your lungs to the tissues.
Mineral deficiencies are not as common as they once were, yet there are still many people, especially women who suffer from iron deficiency anemia. I was one of them during my pregnancy, and still have to watch that I don’t let my iron levels get to low.
Symptoms of iron deficiency anemia are; light-headedness, shortness of breath, fatigue and weakness.
All Vitamins and Minerals For The Body
Calcium – build bones and teeth; regulate nerves, muscle tone and blood.
Chloride – is the other half of sodium, and is known as table salt.
Chromium – regulates blood glucose.
Copper – aids in the formation of bone, haemoglobin, and red blood cells; promotes connective tissue formation and central nervous system function.
Fluoride – helps protect teeth from cavities.
Iodine – is required for growth and survival.
Iron – helps red blood cells carry oxygen to all parts of the body.
Manganese – strengthens cell walls, and promotes normal nerve function.
Magnesium - helps the body use carbohydrates, maintains muscle and nerve function, steadies the heart rhythm and keeps bones strong.
Phosphorus – build bones and teeth; help the body get energy from food.
Potassium – helps with muscle and nervous system function, also helps the body maintain the balance of water in the blood and body tissues.
Selenium – helps protect cells from damage caused by oxidation by free radicals. Works with vitamin E and other antioxidants.
Sodium – is one of the most common minerals in the body’s fluid and blood. The problem is, sodium is found in almost every prepared food.
Sulfur - needed for the manufacture of many proteins, including those forming hair, muscles, and skin.
Zinc – for healing, and is absorbed in the body with the help of vitamin C.
Having a healthy diet is obviously a good way to keep up your mineral intake, and including the benefits of vegetables.
Taking minerals for health is very important and finding the right balance of exercise, is also very important. Looking younger and feeling healthier is for the inside and the outside of your body.
can protect our bodies from the harmful effects of stress, pollution, aging and diseases such as high blood pressure, heart disease and cancer. Antioxidants fight free radicals in our body and will help you maintain a healthy immune system.
Return to Top Of Page
Return from Chart Of Vitamins And Minerals to Forever Looking Younger
November 10th, 2011 at
Like the short and sweet summary. Informative chart. Many thanks.