Vitamins And Minerals

As long as we run the diet program, maybe we will focus on the intake of protein, carbohydrates, and fats. However, we should not forget the content of other useful and needed by the body, such as vitamins and minerals. Because often times people who diet forget the 2 types of nutrient. Vitamins and minerals are needed by the body in small amounts, but both have a very important function for our body, especially in the process of metabolism.

Vitamins

Vitamins are micronutrients or body needs in very small amounts. Vitamins also can not be made in the body, so the body has to get it through food or vitamin supplements. Except for vitamin D, which the vitamin can still be made ​​in the skin with the help of sunlight. The food we ate there can be contain of vitamins or also  can be contains of pro-vitamin (vitamin candidate) that will be the new vitamin after digested. Vitamins have a specific role in the body and can also provide health benefits. If levels of these compounds is insufficient, the body can suffer a disease. The health disorders, known as avitaminosis. Vitamins also help the body in the formation of energy from carbohydrates, fats and proteins.

There are 13 types of vitamins that the body needs to work properly. And according to a biology lesson that I got during school, the 13 vitamins are divided into two main groups.

- Fat-soluble vitamins, namely vitamins A, D, E, and K.

- Water-soluble vitamins, namely vitamins C and B (thiamine or B1, riboflavin or B2, niacin or B3, B5 or pantothenic acid, biotin or B7, vitamin B6, vitamin B12, and folate).

Vitamin A is very beneficial for healthy eyes, skin, and hair, and helps the body fight infection, vitamin A is also working with the genes for body growth. Foods that contain a lot of vitamin A include carrots, dairy products, red sweet potato, pumpkin, mango, spinach, cheddar cheese, chili. You should consume 750 mcg of vitamin A each day.

Vitamin D functions in the absorption of calcium and phosphorus for healthy bones and teeth. Vitamin D can we get when we are exposed to sun exposure. However, this vitamin can also be obtained through foods such as tuna fish, shrimp, butter, sunflower seed oil, and fish oil.

Vitamin E has its benefits as a natural antioxidant, helps healing, prevent scarring, maintain the healthy of red blood cells and nerves, protecting cell membranes. The amount you should consume each day is 7 mg. While the sources of vitamin E derived from peanuts, olive oil, almonds, peanut butter, and sunflower seeds oil.

Vitamin K helps the blood clotting process to stop the bleeding. A baby who had just been born, often experience this vitamin. Dose intake per day should be 2 mcg per 1 kg of body weight. Examples of food sources of vitamin K are green leafy vegetables, soybeans, cabbage, broccoli, milk, liver, and asparagus.

Vitamin C produces collagen, maintain the healthy of bones, skin, teeth, and pulse, helps the absorption of iron. You should consume at least 30 mg of vitamin every day. Guava, red peppers, broccoli, watercress, green vegetables, citrus, and kiwis are examples of foods that contain lots of vitamin C. Although the vitamin C supplements identical to the color yellow, but not always the fruit is yellow containing vitamin C, guava is one example. And in some fruits, high vitamin C content is precisely located on the skin than the flesh, as an example is apples and oranges.

In general, vitamins B play an important role in the metabolism in the body, especially in terms of energy release during the move. Some types of vitamins are classified in the group of B vitamins also play a role in the formation of erythrocytes (red blood cells). The main source of vitamin B derived from milk, wheat, fish, and green vegetables.

Minerals

Like vitamins, minerals are also micronutrients. Minerals are a very important electrolyte compounds, and can replace electrolytes lost with sweat when we do strenuous activity, exercise, or when the air is very hot conditions. Minerals generally have a function as a builder and regulatory substances in the body. The main sources of minerals are derived from fruits and vegetables. And this time, it has a lot of beverage products to meet the needs of your mineral

Based on the amount needed by the body, minerals can be divided into 2 types:

- Mineral macro, which is a type of mineral that is needed in large quantities. For example, potassium (K), sodium (Na), calcium (Ca), magnesium (Mg), phosphorus (P), sulfur (S) and chlorine (Cl).

- Mineral micro, contrary to the macro, is a mineral needed in small quantities. For example, iron (Fe), copper (Cu), cobalt (Co), selenium (Se), zinc (Zn), iodine (I), and fluorine (F).

One example of a popular mineral is calcium (Ca). The main source of calcium derived from milk, green vegetables, nuts, and meat. Calcium plays a role in the formation of bones and teeth are affected by vitamin D, blood clotting, nerve and brain activator activity of the enzyme, the activity of the heart muscle, and protect the body against the absorption of radioactive substances. Calcium deficiency can cause diseases related to bones such as osteoporosis, rickets, and growth problems. In one day, you are advised to consume 0.8 grams of calcium.

That's my little presentation about vitamins and minerals. What is clear, vitamins and minerals are also the nutrients that are mandatory for you meet other than carbohydrates, proteins, and fats. And continue to watch your diet for a healthier life. because it is the outset of your health. :)