The Role Of Vitamins In Your Body And Critical Vitamins You Need
Many people have trouble getting the right amount of vitamins and minerals due to the types of foods they eat on a daily basis.
Consuming foods high in fat, salt, and sugar, makes it harder for our body to get the nutrients it needs to properly function.
Although many of us lead busy lives, ordering pizza & grabbing Mc Donald’s on the way home from work, despite the convenience, is actually doing a great disservice to us.
This article will show the role and importance of vitamins and minerals in your body. Included are recommended sources for specific vitamins and a brief explanation of the types of vitamins.
What are minerals & vitamins?
Our body uses minerals to build bones, teeth, grow hair, repair cells, nerves & muscles among many other important life-giving roles. Vitamins and minerals are the foundation of our body.
Vitamins are organic compounds that cannot be made by the body and are necessary for growth and maintenance of good health. The term vitamin does not include dietary minerals, essential fatty acids or other nutrients. They are excluded since they are needed in higher quantities than vitamins.
Vitamins & minerals are so essential you can see the symptoms from a deficiency in just 2-4 weeks. Poor diet is almost always the cause of a deficiency. High salt, high fat, fast food makes it harder for your body to absorb the nutrients it needs.
A few critical vitamins
Vitamin B6 – pyridoxine
Function – Essential in the creation process of neurotransmitters like serotonin for example. Low levels of this vitamin have been linked to increased symptoms of depression.
Vitamin B6 is also used as a treatment for the symptoms of PMS. Pyridoxine is used for other menstruation problems as well as pregnancy ailments such as morning sickness & stopping milk flow after childbirth.
Sources – You can get your dose of Vitamin B6 in high protein foods. Try more chicken, fish, wheatgrass, whole grain eggs & soybeans.
Vitamin B1 – thiamine
Function – Thiamine is essential in maintaining your nervous system at a healthy level. It also helps your muscles use energy. Your brain uses thiamine to convert glucose (sugar) into fuel for energy.
Deficiencies of thiamine can cause loss of appetite, insomnia & memory problems. Very little thiamine is stored in the body, so deficiencies can occur within just 2 weeks. Severe thiamine deficiencies can lead to serious complications with the brain, muscles, heart, stomach and intestines.
Sources – Whole grains, beans, pork, fortified cereals, fruits & vegetables
Niacin – nicotinic acid
Function – Niacin is essential for energy production within your cells as well as in fat production. Your brain is about 60% fat, so Niacin is important for making sure your brain is adequately nourished.
Niacin deficiencies cause anxiety, agitation as well as mental and physical slowness. Niacin deficiencies were popular in the 1800s when poor Americans had limited diets of molasses, corn & salt pork. Today, Niacin deficiencies are common in people whose diet consist of fast foods, fried foods and foods high in sugar.
Sources – Best found in high protein foods. Chicken, fish, lean meats, soybeans.
Getting vitamins & minerals in your diet
Herbs & spices are a great source of nutrients. They are classified as fruits and vegetable and offer a very concentrated source of powerful nutrients. This is because they aren’t weighed down with water like other fruits and vegetables.
If you’re looking to spice up your diet include more of the following in your diet:
|Herb/Spice||Health Benefit||How to Use|
|Thyme||May play a role in respiratory function||Use on beef, chicken, lamb, salad dressings, dips and soups|
|Ginger||Nausea prevention, pain reduction, upset stomach||Veal, squash, baked goods, marinades and sauces|
|Rosemary||May have some heart health benefits||Lamb, pork, marinades|
|Cinnamon||Improves blood sugar in diabetes, decreases LDL cholesterol, Total cholesterol, Triglycerides= Decrease risk for heart disease||Baked goods, yogurt, fruit salads, dips for fruits, porridge, pancake mix|
|Dried peppers||Increase feeling of satiety, increases metabolism||Meats, fish, poultry, stews, soups, dips|
|Oregano||May have cancer fighting and antibacterial properties||Pasta sauces, salads, bruchettas, veal, chicken,|
|Turmeric||Brain health enhancer, reduces cognitive decline associated with aging||Meats, poultry, fish, sauces|
Two types of Vitamins
Fat soluble vitamins are the type of vitamins that are transported in fat. Vitamins A, D, E & K are classified as fat-soluble. These types of vitamins aren’t discharged in the urine like water soluble vitamins.
They remain in your body longer which means they don’t need to be replenished as often. However, this also means you’re more prone to toxic amounts of a certain vitamin building up over time if you consume an excess of supplements.
Water soluble vitamins need to be consumed on a regular basis either in your diet or in the form of a supplement. These types of vitamins are absorbed into the body through the gastrointestinal tract and then distributed in the tissues.
Vitamins B and C are classified as water soluble. These kinds of vitamins are non-toxic. Excess amounts of these do not build up over time.
Water-soluble vitamins are easily dissolved in water. This is why when boiling vegetables or making soup, it’s important to drink the water/broth to get the full nutritional benefits. When boiling vegetables, you can reuse the water to make rice for example.
Hopefully this article has highlighted the importance of getting a good mix of vitamins and minerals in your body. You’ll be able to physically and mentally feel the difference between when your body is properly nourished and when it’s not. Use the tips in this article to find ways to get more vitamins in your body!