Vitamins and Minerals

1. Vitamins and Minerals Minerals are inorganic elements that are essential to the functioning of the human body and are obtained from foods. Vitamins -any of a group of substances that are essential, in small quantities, for the normal functioning of metabolism in the body. They cannot usually be synthesized in the body but they occur naturally in certain foods: insufficient supply of any particular vitamin results in a deficiency disease

2. Vitamin A: prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy. Sources: milk eggs liver, carrots etc Vitamin Cis essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function Sources: orange, tomatoes, kiwi, red berries, guava, red and green bell peppers Vitamin D strengthens bones because it helps the body absorb bone-building calcium. Sources: Your body manufactures it when you get sunlight on your skin.

3. Vitamin E is important for the health of red blood cellsSources: vegetable oils, nuts, green leafy vegetables, avocados and wheat germ. Vitamin K regulates normal blood clotting, increases bone health, helps prevent bone fractures

4. B vitamins The B vitamins are a group of water-soluble vitamins that play important roles in cell metabolism Vitamin B 1( thiamine) Vitamin B 2 (Riboflavin) Vitamin B 3 (niacin) Vitamin B 5 Vitamin B 6 Vitamin 7 (Biotin) Vitamin 9 Vitamin 12 (Folic Acid)

5. B vitamins Sources Turkey Meat Tuna Liver Meat Whole Grains Potatoes Bananas Beans Chili Peppers Molasses Lentils

6. Important Minerals Iron :It is needed to help our red blood cells deliver oxygen to the rest of the body( Sources: nuts , vegetables, eggs, enriched breads) Sodium: sodium is vital component of nerves as it stimulates muscle contraction. Sodium also helps to keep calcium and other minerals soluble in the blood( Sources: salt, cheese, barley, milk, beets) Zinc: is needed to help you grow , human birth reproduction, build strong immunity, protein synthesis and RNA. Also, zinc supports a healthy immune system, is needed for wound healing, helps maintain your sense of taste and smell( Sources: beef, lamb, pork, crabmeat, turkey, chicken, lobster, clams and salmon. ) Magnesium: approximately 50% of total body magnesium is found in bone. Also, it helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong( Sources: Cashews, pumpkin, beans, brown rice)

7. Minerals cont’d Phosphorus: is needed for bone and tooth structure, lipid transport, helps your kidneys effectively release wastes, gives you stable and plentiful energy, forms the proteins that aid in reproduction, and may help block cancer Potassium: this mineral helps regulate blood pressure and heart function. (Sources: bananas, white meat, melons, peaches,avocados, tomatoes) Calcium: calcium is a mineral that plays an important role in the development and maintenance of the bones. Calcium is also needed for tooth formation. (Sources: milk, milk products, green leafy vegetables, and cereals) Water: It makes up, on average, 60 percent of your body weight. Every system in your body depends on water. (Not drinking enough water could lead to excessive thirst ,fatigue headache, dry mouth ,little or no urination ,muscle weakness dizziness and lightheadedness )