Vitamins and minerals are essential nutrients that your body needs in small amounts to function properly. Most people should be able to get all the nutrients they need by eating a varied and balanced diet.Also read – Include these 5 foods in your diet for glowing and glowing skin
The following seven vitamins and minerals should be included in their diet to effectively balance the number of nutrients. Also read – 10 Facts You Should Know About Tuberculosis (TB)
Vitamin D
Vitamin D helps our body absorb calcium, which is important for bone health. Inadequate intake of this vitamin can increase: Also read – Vitamin C: Complete the immune gap for non-communicable diseases
- Your chances of getting sick
- Chances of your bone and back pain
- Bone and hair loss
Magnesium
Magnesium is an essential nutrient, which means we should get it from food or supplements. Magnesium is known to be important for our bone health and energy production. However, magnesium can have more benefits than this:
- Calm our nervous system.
- Relieve sleep problems.
- Controls muscle and nerve function.
- Adjust blood sugar levels.
- Also makes proteins, bones and DNA.
Calcium
Benefits of Calcium:
- Improves muscle function.
- Helps to achieve healthy blood pressure.
- Helps in hormone secretion.
- Helps maintain strong bones.
- Helps maintain strong teeth.
- Reduces the risk of osteoporosis.
Iron
Your multivitamin should contain iron, but not everyone needs the same amount of iron. Some of the benefits of iron include:
- Increased energy
- Better brain function
- Healthy red blood cells
People who eat red meat usually get enough iron, but certain circumstances such as your menstrual cycle, going through puberty and getting pregnant can increase the amount of iron you need. This is because iron is essential for rapid growth and development. Vegetarians and non-vegetarians also want to make sure that their multivitamins contain iron, especially if they do not supplement meat with other iron-rich foods.
Zinc
Only a small amount of zinc is needed. RDA is 11 mg for men and 8 mg for women. Like beans, nuts and whole grains, red meat and poultry are good sources of zinc.
“Zinc helps boost your immune system and possibly prevent infections like pneumonia,” says Payton.
Benefits of Zinc:
- Reduces the risk of cancer.
- Improves the immune system.
- Improves memory.
- Reduces the symptoms of common cold.
Folate
Folate (folic acid) is known to help fetal development and prevent birth defects. But this ingredient is also important if you want to grow your nails, fight depression or fight inflammation.
Vitamin B12
Vitamin B-12 works to keep the body’s nerves and blood cells healthy and helps build the genetic material DNA in all cells. It is critical for nerve tissue health, brain function and the production of red blood cells. Cobalamin is another name for vitamin B12.
Benefits of Vitamin B12:
- Normal functioning of the brain and nervous system
- Cognitive function (ability to think).
- Red blood cell formation and prevention of anemia.
- Helps to create and regulate DNA.
- Possibly prevents congenital abnormalities.
- Helps protect eyes from macular degeneration.
- Required for energy production.
