by Tianna McCormick | August 19, 2018

Get your vitamins and minerals!

Most of us have been told since we were children how important it is to get vitamins and minerals in our bodies. "They say vitamins and minerals keep us healthy and strong, and even make our eyes better! And while we all know, mostly because of what we've been told, how much vitamins and minerals are needed, many of us know not really what vitamins and minerals are, what they actually do and if we really need

  vitamins and minerals

What they are

Vitamins are natural organic compounds that are synthesized by plants. Vitamin B12 is the only exception as it is synthesized by bacteria. Minerals are also found in plants but are derived from the soil where plants live. This soil gets its minerals from the water it uses and the water gets minerals from washing over stones. Vitamins and minerals work on a synergistic way of performing hundreds of roles in the body.

Vitamins A, D, E and K are fat-soluble, which means our body can let Grab them in our liver and fat tissues for later use. Vitamin C and the eight B vitamins are water-soluble, which makes them easier to dissolve in the body, but instead of storing someone for later use, all excess kidneys are excreted in our urine.

Plants are majestic

While humans have many superpowers in biochemical formation, we are unfortunately unable to synthesize vitamins and minerals. Good news for us, but (especially for us vegans!) Is it because vitamins are naturally made from plants, and minerals are present in these plants, the consumption of plants is the best way to get our daily needs! And while our vegans must complement our B12, when we consume plants in the form of fruits, vegetables, grains, nuts, legumes and spices, we often get the necessary amounts of each vitamin and mineral without supplement.

  vitamins and minerals

Should we complete?

So the big question here is that you and your children need to complete? Generally no. If you and your children eat a diet consisting of fruits, vegetables, legumes, beans, nuts and seeds, you should get enough. However, problems with food allergies, extremely demanding eater and pregnancy can occur, both with and without morning sickness. Science has been quite amazing in its ability to create high quality dietary supplements for those of us who can not get what we need through diet alone.

Not Everyone Is Flawed

Before moving to supplement any vitamin or mineral, consult a healthcare professional, as there are simple blood samples available to determine if a defect actually exists. Be sure to do some research on high quality vitamins. Since dietary supplements are not highly regulated, there are many synthetic ones that your body does not absorb well, if at all.

Not all dietary supplements are created equal

To take a quick look at yourself, check supplementary bottles for carbonates, oxides and sulfates. These forms of vitamins are very cheap to do and are generally absorbed poorly. If the packaging simply indicates the name of mineral or vitamin without specifying its shape, it is most likely to be of the cheap variety. Bottles should state that they are 100% natural and should list current food sources on the label. Often, the vitamins with gimmicky sales height with amazing health benefits requirements are simply a mixture of vitamins and minerals that you already get from food. For more information, there are companies reporting the results of additional tests such as NSF Certified for Sport and ConsumerLab .

Limitation of Liability Here: The knowledge that we secrete or store additional vitamins should not encourage anyone to take too much amounts of supplements. Too much storage or excessive secretion can cause toxic effects on the body. Consult with a healthcare professional to be sure that you actually need vitamins and mineral supplements you take.

  vitamins and minerals

WANT YOUR MAGAZINE IN PRINT? Get it under 4 dollars a month's highway And while there are many harmful effects of vitamin deficiencies, most people can consume what they need by diet alone. Dietary supplements can and should be used but only when a defect has been identified, as overuse of supplements has been shown to lead to toxicity. In the end, plants should be the first source of your daily needs, because natural sources of vitamins and minerals are the best you can do for your body!

An almost exhaustive list

Without further delay, here is a list of vitamins we should consume and how they use their powers for good:

  vitamins and minerals

Vitamin A :

Helps to prevent premature skin aging, improves immune function to control infections and helps repair mucous membranes. Flaws are unusual. You can consume vitamin A through green leafy vegetables, broccoli, carrots, squash, cantaloupe, apricots and mango.

Vitamin B1 (Thiamin):

Helps you convert carbohydrates into energy, contract muscle and perform nerve signals. Flaws are unusual. Consume thiamine through beans, lentils, nuts, seeds, asparagus, brussel sprouts, spinach, eggplant, oranges and rice.

Vitamin B2 (Riboflavin):

Helps keep the skin, eyes and nervous system healthy, as well as helping to free up energy from food consumption. Sprinkle Riboflavin through mushrooms, spinach, almonds, sun dried tomatoes and soya nuts.


Vitamin B3 (Niacin):

Helps to free energy from food consumption, promotes the function of the nervous system and health. Flaws are unusual. Consume Niacin through mushrooms, potatoes, pumpkin and sunflower seeds, tempeh, peanuts, almonds, tofu, lentils, beans and peas.

Vitamin B5 (Pantothenic Acid):

Helps to free up energy from food consumption. Consume pantoic acid through mushrooms, cauliflower, avocado, broccoli, sweet potatoes, whole grains, sunflower seeds, berries and legumes.

Vitamin B6 (Pyridoxin):

Helps to use and store energy from food consumption, form hemoglobin and use iodine for thyroid hormones. Consume Pyridoxin through potatoes, carrots, bananas, french fries, avocados, plantains, whole grains, soybeans, legumes, chickpeas, beans, tempeh, lentils, pistachios and sunflower seeds.

Vitamin B7 (Biotin):

Important for fat metabolism and blood sugar regulation, supports the nervous system, embryonic growth and promotes healthy skin and hair.

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Vitamin B9 (Folate):

Plays an important role in the prevention of central nervous system defects in embryos. It is important to note that neural tube defects occur during the first weeks of pregnancy, so supplementing when the pregnancy is known will not be preventive. Consume folate (not synthetic folic acid) through spinach, collard, chicken and mustard green, Romaine salad, asparagus, broccoli, cauliflower, corn, beet, celery, carrots, squash, avocado, okra Brussels Sprouts, citrus fruits, beans, peas, lentils, seeds and nuts. Synthetic folic acid requires an enzyme called dihydrofolate reductase, which has very low activity. Studies have revealed the presence of unsaturated folic acid in the blood of people reporting folic acid consumption. Addition of products containing "5-methyltetrahydrofolate" or "5-MTHF" on the label.

Vitamin B12 (cobolamin):

Helps to form red blood cells, keep the nervous system fresh and helps to free up energy from food consumption. Consume cobalamin by addition with methyl cobalamin. While cyanocobalamin is cheaper, people with MTHFR mutations can not use it. You can also get food that is enhanced with B12 including some plant milk and nutrition yeast.

Vitamin C (ascorbic acid):

Essential for the creation of collagen and strong support for the immune system. Consume ascorbic acid through a variety of vegetables, including paprika, broccoli, cabbage, brusselspirals, snow peas, cauliflower, cauliflower, potato, asparagus, cereal, collards and fruit in the form of citrus fruits, strawberries, guava, kiwi and berries.

Vitamin D:

Helps to regulate the amount of calcium and phosphate inside cells. This is a common shortcoming as more and more people avoid spending time in the sun. Obtain vitamin D by spending time in the sun or consuming shiitake mushrooms, strong plant milk, tofu, orange juice and breakfast cereals.

Vitamin E:

An antioxidant that helps with healthy skin and eyes and promotes a healthy immune system. Deficiencies are very rare because vitamin E is present in a variety of foods. Common vegan sources include sunflower seeds, nuts, avocados, red peppers, green currants and kiwi.

Vitamin K:

Required for blood coagulation and healthy bones and hearts. Like Vitamin E, the shortcomings are very rare with vegetable sources, including bald, leafy vegetables, spinach, broccoli, Brussels Sprouts, cabbage, green beans and peas, mushrooms, kiwi, berries, pomegranate, figs, grapes, and avocado.


Required for muscle contraction and healthy bones and teeth. Consume calcium through bale, broccoli, watercress, bok choy, okra, almond and densely planted milk.


Helps regulate insulin that affects the amount of energy we receive from food consumption. Consume chromium through broccoli, potatoes, green beans, apples, bananas, grapes, oranges, garlic and basil.


Helps to produce red and white blood cells and promote the release of iron for hemoglobin formation. Consume copper through sunflower seeds, almonds, lentils, dried apricots, asparagus, mushrooms and green currants.

Docosahexaenoic acid (DHA):

An omega-3 fatty acid necessary for brain growth and functional development in infants and required for ongoing maintenance of normal brain function in adults. DHA can also help lower cholesterol, reduce overall risk of heart disease and reduce inflammation. While flax, hemp and chia seeds, beans, winter splashes, leaves vegetables, berries, mango and wild rice are major sources of omega-3, our body is not big at omega-3 conversion to DHA so direct consumption of DHA foods is strongly recommended for vegans. Consume DHA through seaweed, nori, kelp, chlorella and spirulina.





Essential for the synthesis of thyroid hormones. Consume iodine through sea vegetables, marine beans, dried french fries, strawberries, cranberries, pineapple, rhubarb, green beans, water spices and potatoes.


Helps to make red blood cells. Consume iron through legumes, tofu, tempeh, soybeans, beans, peas, nuts, seeds, leafy vegetables, tomato puree, potato, mushrooms, palm hearts, prunes, olives, berries, amaranth, spelled, oats and quinoa. Taking iron with citrus food is best because ascorbic acid (vitamin C) helps the cells to absorb the iron better.


Helps to activate enzymes, participate in nutritional absorption and immune system. Consume manganese through whole grains, nuts, leaves green, soybeans, quinoa, almond, garlic and cloves.


An electrolyte that helps control the balance of fluids, promotes cardiac muscle function and helps the nerve signals to communicate with the muscles. Consume potassium through white beans, white and sweet potato, beet, parsley, spinach, swiss chard, tomato sauce, oranges, bananas and avocado.


An antioxidant that promotes immune system function and aids in reproduction. Consume the selenium with brass, sunflower seeds, mushrooms, oats, brown rice, spaghetti paste and soybeans.

Sodium and Chloride:

Electrolytes that help control the balance of liquids and digest food in the stomach and intestines. Consume sodium and chloride by salt intake, but keep it low as it is not needed much.


Helps make cells and enzymes, process carbohydrates and fats and promote healing of wounds. Consume zinc through pumpkin seeds, cashew nuts, mushrooms, spinach, chickpeas and cocoa.


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