Know about Vitamins and Minerals .. 1

Know about Vitamins and Minerals ..  1


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Know about Vitamins and Minerals ..  1
Posted in 2013

Although they are all considered micronutrients, vitamins and minerals differ in basic ways. Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and hold on to their chemical structure.
So why does this matter? It means the minerals in soil and water easily find their way into your body through the plants, fish, animals, and fluids you consume. But it’s tougher to shuttle vitamins from food and other sources into your body because cooking, storage, and simple exposure to air can inactivate these more fragile compounds.

Interacting—in good ways and bad

Many micronutrients interact. Vitamin D enables your body to pluck calcium from food sources passing through your digestive tract rather than harvesting it from your bones. Vitamin C helps you absorb iron.
The interplay of micronutrients isn’t always cooperative, however. For example, vitamin C blocks your body’s ability to assimilate the essential mineral copper. And even a minor overload of the mineral manganese can worsen iron deficiency.

A closer look at water-soluble vitamins

Water-soluble vitamins are packed into the watery portions of the foods you eat. They are absorbed directly into the bloodstream as food is broken down during digestion or as a supplement dissolves.
Because much of your body consists of water, many of the water-soluble vitamins circulate easily in your body. Your kidneys continuously regulate levels of water-soluble vitamins, shunting excesses out of the body in your urine.

Water-soluble vitamins

(Click on the links below for more information from the Harvard School of Public Health nutrition source website)
  • Biotin (vitamin B7)
  • Folic acid (folate, vitamin B9)
  • Niacin (vitamin B3)
  • Pantothenic acid (vitamin B5
  • Riboflavin (vitamin B2)
  • Thiamin (vitamin B1)
  • Vitamin B6
  • Vitamin B12
  • Vitamin C
My advise
1...  Vitamins and minerals are most important for us to keep healthy
2...  Vitamins and minerals are often called micronutrients because your body needs only tiny amounts of them. Yet failing to get even those small quantities virtually guarantees disease.
3...  Old-time sailors learned that living for months without fresh fruits or vegetables—the main sources of vitamin C—causes the bleeding gums and listlessness of scurvy
4...   In some developing countries, people still become blind from vitamin A deficiency.
5...   A deficiency in vitamin D can cause rickets, a condition marked by soft, weak bones that can lead to skeletal deformities such as bowed legs. Partly to combat rickets, the U.S. has fortified milk with vitamin D since the 1930s.
6...    A combination of calcium, vitamin D, vitamin K, magnesium, and phosphorus protects your bones against fractures.
7...   Taking folic acid supplements early in pregnancy helps prevent brain and spinal birth defects in offspring.
8...   The mineral fluoride not only helps bone formation but also keeps dental cavities from starting or worsening.
9...   All vitamins and minerals are available in your healthy food. Eat and protect your health.

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