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Your body needs vitamins and minerals to function properly. Each one plays a role in different processes, from brain function, producing red blood cells, reproductive health, to your overall health and wellbeing.
Essential nutrients are divided into two categories, according to MedicalNewsToday, micronutrients and macronutrients. Micronutrients are nutrients that are only needed in small amounts but are necessary for good health. Macronutrients are those that are needed in large amounts like fluids, proteins, fats, and carbs.
While most people can get enough essential nutrients through the foods they eat, some people who are vegetarians or vegans, or have health issues may need to take supplements. Here are seven essential nutrients that your body must have.
Vitamin D
Vitamin D is known as the sunshine vitamin because your body produces this essential nutrient in response to sunlight according to a news release from the Southern California University of Health Services. This vitamin is essential for maintaining bone health, can improve the absorption of calcium, as well as playing an important role in your immune system. But not everyone can get enough of vitamin D from sunlight, especially if they live in a cold climate so it is important to eat foods fortified with the vitamin or to take supplements.
Magnesium
Magnesium is one of the most important minerals because it is involved with over 300 biochemical reactions in your body. These include blood sugar control, nerve function, protein synthesis, and muscle function. This essential mineral has also been used to help you sleep better and to reduce stress. Foods that are high in magnesium include whole grains, leafy greens, as well as nuts and seeds.
Calcium
Calcium is an important mineral for making your bones and teeth strong, reported CNet; especially for seniors. Calcium also aids blood clotting, muscle function, and it promotes heart health. You can get calcium naturally by eating dairy foods, salmon, tofu, kale, spinach, and almonds. If you have a serious calcium deficiency, your doctor may describe supplements but excess calcium can cause other issues like kidney stones.
Zinc
Zinc is an essential mineral that plays a large role in many body functions because it is involved in cell growth and division. It helps regulate your immune system, aids growth, and promotes wound healing. But zinc is a very important mineral for seniors because zinc deficiencies are linked to many age-related chronic illnesses. You must get zinc from the foods you eat. Foods that are high in zinc include: shellfish – especially oysters –, red meat, poultry, beans, and seeds and nuts.
B Vitamins
Your body needs B vitamins with the most important being B12 and folate, for energy production and to make new blood cells. Low levels of these vitamins have been associated with a wide-range of illnesses including dementia. Foods high in B12 include meat, fish, and eggs, but vegetarians and vegans can consume cereals and nutritional yeast. If you take medications that lower stomach acid you may need to take supplements.
Iron
Iron is the key component of hemoglobin, the protein in red blood cells responsible for delivering oxygen to all your cells, according to World Day. Without sufficient iron, you will be constantly low on energy and struggling to perform even simple tasks. Foods that contain large amounts of iron include: red meat, poultry, and seafood. Plant-based foods like leafy greens, broccoli, tofu, chickpeas, and lentils are also rich in iron.
Vitamin C
Vitamin C is best known for fighting off infections. That’s because vitamin C is an antioxidant that supports your immune system and blood vessel health. But this mighty vitamin also plays a crucial role in collagen production that helps keep your skin healthy. While most people think of eating citrus fruit to get their daily dose of vitamin C, there is a large variety of foods that contain this essential vitamin including: cruciferous vegetables, peppers, thyme, and berries.
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