Nutritional benefits of minerals -
Antioxidant is a catchall term for any compound that can counteract unstable molecules such as free radicals that damage DNA, cell membranes, and other parts of cells. Your body cells naturally produce plenty of antioxidants to put on patrol. The foods you eat—and, perhaps, some of the supplements you take—are another source of antioxidant compounds.
Carotenoids such as lycopene in tomatoes and lutein in kale and flavonoids such as anthocyanins in blueberries, quercetin in apples and onions, and catechins in green tea are antioxidants.
The vitamins C and E and the mineral selenium also have antioxidant properties. Free radicals are a natural byproduct of energy metabolism and are also generated by ultraviolet rays, tobacco smoke, and air pollution. They lack a full complement of electrons, which makes them unstable, so they steal electrons from other molecules, damaging those molecules in the process.
Free radicals have a well-deserved reputation for causing cellular damage. But they can be helpful, too. When immune system cells muster to fight intruders, the oxygen they use spins off an army of free radicals that destroys viruses, bacteria, and damaged body cells in an oxidative burst.
Vitamin C can then disarm the free radicals. Antioxidants are able to neutralize marauders such as free radicals by giving up some of their own electrons. When a vitamin C or E molecule makes this sacrifice, it may allow a crucial protein, gene, or cell membrane to escape damage.
This helps break a chain reaction that can affect many other cells. Each of the nutrients that has antioxidant properties also has numerous other aspects and should be considered individually.
The context is also important—in some settings, for example, vitamin C is an antioxidant, and in others it can be a pro-oxidant. Articles and advertisements have touted antioxidants as a way to help slow aging, fend off heart disease, improve flagging vision, and curb cancer.
And laboratory studies and many large-scale observational trials the type that query people about their eating habits and supplement use and then track their disease patterns have noted benefits from diets rich in certain antioxidants and, in some cases, from antioxidant supplements.
But results from randomized controlled trials in which people are assigned to take specific nutrients or a placebo have failed to back up many of these claims.
One study that pooled results from 68 randomized trials with over , participants found that people who were given vitamin E, beta carotene, and vitamin A had a higher risk of death than those who took a placebo.
There appeared to be no effect from vitamin C pills and a small reduction in mortality from selenium, but further research on these nutrients is needed. These findings suggest little overall benefit of the antioxidants in pill form.
On the other hand, many studies show that people who consume higher levels of these antioxidants in food have a lower risk of many diseases. The bottom line? Eating a healthy diet is the best way to get your antioxidants.
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Are you getting the vitamins and minerals you need? Healthy Eating Vitamins and Minerals There so many different vitamins and mineral supplements available, it can feel overwhelming trying to decide what you should take.
In collaboration with Harvard Health. Copy Link Link copied! Download PDF. By Harvard Health. Essential nutrients for your body Micronutrients with a big role in the body A closer look at water-soluble vitamins A closer look at fat-soluble vitamins A closer look at major minerals A closer look at trace minerals A closer look at antioxidants.
Essential nutrients for your body Every day, your body produces skin, muscle, and bone. Micronutrients with a big role in the body Vitamins and minerals are often called micronutrients because your body needs only tiny amounts of them.
Here are a few examples of diseases that can result from vitamin deficiencies: Scurvy. 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.
In some developing countries, people still become blind from vitamin A deficiency. 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. has fortified milk with vitamin D since the s. Some examples of these benefits: Strong bones. A combination of calcium, vitamin D, vitamin K, magnesium, and phosphorus protects your bones against fractures.
Prevents birth defects. Taking folic acid supplements early in pregnancy helps prevent brain and spinal birth defects in offspring. Healthy teeth. The mineral fluoride not only helps bone formation but also keeps dental cavities from starting or worsening.
The difference between vitamins and minerals Although they are all considered micronutrients, vitamins and minerals differ in basic ways.
Interacting—in good ways and bad Many micronutrients interact. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more.
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But you can get these from dried beans, seeds, nuts, and leafy green vegetables like kale. Vitamin B12 is important for making red blood cells and keeping nerves working well. It is found only in animal products. If you don't eat meat, you can get vitamin B12 from eggs, milk and other dairy foods, and fortified breakfast cereals.
Vegans vegetarians who eat no animal products at all, including dairy products may need to take vitamin B12 supplements. Lots of people wonder if they should take vitamin or mineral supplements. If your diet includes a wide variety of foods — including whole-grain products, fresh fruits and vegetables, dairy products, nuts, seeds, eggs, and meats — you probably get the vitamins and minerals your body needs.
There are many supplements on the market, and of course their makers want you to buy them. Beware of unproven claims about the benefits of taking more than recommended amounts of any vitamin or mineral.
Healthy teens usually don't need supplements if they eat a well-rounded diet. Check with your doctor before taking vitamin or mineral supplements. Some vitamins and minerals can cause health problems if you get too much of them.
Talk to your doctor or a dietitian if you're skipping meals, dieting, are a picky eater, or have any concerns about your diet. They can answer your questions and help you create a healthy eating plan that includes the nutrients your body needs.
KidsHealth For Teens Vitamins and Minerals. en español: Vitaminas y minerales. Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size.
What Are Vitamins and Minerals? Vitamins fall into two categories: fat soluble and water soluble pronounced: SAHL-yuh-bul : The fat-soluble vitamins — A, D, E, and K — dissolve in fat and are stored in your body.
The water-soluble vitamins — C and the B-complex vitamins such as vitamins B6, B12, niacin, riboflavin, and folate — dissolve in water. Your body can't store these vitamins. Any B or C vitamins that your body doesn't use travels through the bloodstream and is lost mostly when you pee.
So you need a fresh supply of these vitamins every day.
The Superior athletic recovery micronutrients refers to beneftis and miinerals, which can be divided into Nutritional benefits of minerals, trace minerals and water- and fat-soluble Nuyritional. An adequate benefitz Nutritional benefits of minerals Nktritional often means aiming for a balanced diet. Micronutrients are one of the major groups of nutrients your body needs. They include vitamins and minerals. Vitamins are necessary for energy production, immune function, blood clotting and other functions. Meanwhile, minerals play an important role in growth, bone health, fluid balance and several other processes. This article provides a detailed overview of micronutrients, their functions and implications of excess consumption or deficiency.Nutritional benefits of minerals -
Minerals are stable in food. They generally remain in the food even after cooking, canning, or freezing. However, food processing can still affect the content of certain minerals. Processing also affects the balance of sodium and potassium in vegetables.
Fresh vegetables are rich in potassium and naturally low in sodium. Canned vegetables are usually higher in sodium from added salt. The amount of minerals we need is actually very small — much smaller than the amounts of carbohydrates, protein, and fats required for a healthy diet.
Most adults need about 1, milligrams of calcium per day IOM , but only about 10 to 15 milligrams of iron and zinc per day IOM Table 2 lists the Recommended Dietary Allowance RDA and Adequate Intakes AI , the daily intakes that should meet the needs of most healthy people.
We need less than micrograms of selenium IOM and molybdenum IOM To give you an idea of how little this is, a teaspoon of selenium would satisfy the daily needs of over 90, adults! The Daily Value for a mineral on a food label shows you what percent of a typical healthy adult's need for that vitamin is provided by the food.
It is possible to get all the minerals you need by making healthy food choices from all the food groups in MyPlate see ChooseMyPlate. But there are some situations where supplements may be needed:. Sometimes taking a mineral supplement such as iron causes gastrointestinal upset.
If this occurs, try taking the supplement before bed, or use a slow-release supplement. With minerals, as with many things in life, more is not necessarily better. Many minerals can be toxic in large doses, with side effects ranging from constipation to liver and kidney damage. Too much sodium may contribute to high blood pressure in some individuals.
There are recommendations for the maximum intake of most minerals. Excessive mineral intake usually comes from high-dose supplements. That's why most people should choose to consume no more than the Tolerable Upper Limit UL for a mineral each day.
The ULs for some minerals are given in Table 4. If you currently are taking medications, you should check with your doctor or pharmacist to see if there are any reasons that you shouldn't take a mineral supplement.
Also, ask if you need to adjust the timing of your mineral supplements and other medications. Some minerals can interfere with how well a medication works in the body. Alternatively, some medications can interfere with how well the body uses a mineral.
That's why it's important to ask your doctor or pharmacist before taking a mineral supplement. Calvo MS, Uribarri J. Contributions to total phosphorus intake: all sources considered. Gibson R, Bailey K, Gibbs M, Ferguson E. A review of phytate, iron, zinc, and calcium concentrations in plant-based complementary foods used in low-income countries and implications for bioavailability.
Food Nutr. Institute of Medicine. Dietary reference intakes for calcium, phosphorus, magnesium, vitamin D, and fluoride : National Academies Press US.
Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: The National Academies Press. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc.
Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Dietary Reference Intakes for Calcium and Vitamin D. Recommended Dietary Allowance RDA or Adequate Intakes AI for selected minerals IOM , , Release Date: May 11th, University of Florida.
Original publication date December These help support things like digestion, fertility and circulation. Calcium supplements , when consumed when other key nutrients like vitamin D and magnesium, are somewhat controversial but may help offer protection against issues like heart disease, osteoporosis and diabetes.
Ideally, choose foods-based supplements whenever possible, which means that the nutrients are easier to digest. Below are some of the minerals that are needed in our diets in the highest amounts to maintain general health:. Among the most important minerals that the body needs on a consistent basis are electrolytes, which are macrominerals that carry either a positive or negative charge when dissolved in water.
These minerals include magnesium, potassium, sodium, calcium, chloride and phosphorus. Because we need them in greater amounts than trace minerals, deficiencies in these nutrients tend to be more common. Eating a poor diet, experiencing dehydration or fluid loss caused by excessive sweating or diarrhea, or having a health condition such as kidney or heart disease can also lead to mineral deficiencies.
Can you consume too much minerals? Supplements are most likely to cause side effects when when they are taken in high doses or in combinations with prescribed medicines. Some supplements can interact with prescription drugs in ways that might cause problems or make the drugs less effective.
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Vitamins and minersls are organic compounds that our bodies use in Solar energy systems small amounts for a Emergency protocols for DKA in hospitals mineralz metabolic Nutrotional. Basically, they keep us healthy and help our bodies to function. We get vitamins and minerals from the foods we eat. For most of us, a healthy and varied diet that includes all 5 food groups is all we need to stay healthy. It is best to get vitamins and minerals from eating a variety of healthy unrefined foods.
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