Importance of Minerals & Vitamins

According to the Centre for Disease Control & prevention (CDC), Foods that are rich with minerals and vitamins are essential for a healthy body. Adding these foods to your daily diet schedule will add them to your body and it will remain healthy. You should avoid taking the artificial supplements of these elements from external sources and only go for them when you are prescribed for them by your dietician.

Health Advantages of Supplements

Minerals  And Vitamin Rich Food

Minerals And Vitamin Rich Food

Different Minerals and vitamins play different roles in your body. According to the report on “The works of Health Supplements” published by the National Institute of Health says that Vitamin D helps with absorption of calcium to create strong bones, plays a role in getting good vision, promotes reproduction and boosts immune system. Minerals help in making good harmones, regulates the heartbeat and help with other functions which help you stay healthy.
According to Kelly Harnish, a Health Education Specialist, reports that consuming foods rich in vitamins and minerals not only provides optimal nutrition for your body, but also helps you to protect you from some chronic diseases and scenarios.
A diet full of fruits and vegetables can help to eliminate your risk of cardiovascular disease, many types of cancers and kind Type 2 diabetes.
Many foods full of vitamins and minerals likewise are rich in fiber, for example fruits, vegetables, whole-grain foods and beans. Enough fiber in what you eat can help lower your risk for cardiovascular disease and type 2 diabetes whilst improving your digestive health.

Foods that contain these supplements

A well-balanced, proper diet can help you get vitamins and minerals into your body. The Harvard School of Public Health reports that whole-grain foods, for example whole wheat bread, brown rice and oatmeal, are full of vitamins and minerals.
Vegetables and fruit are also excellent causes of vitamins and minerals. For instance, sweet potatoes can present you with potassium while oranges and strawberries can add vitamin C to your diet.
Other kinds of food full of vitamins and minerals include beans of types, milk products, meats and nuts.
Along with eating a healthy diet plan that includes mineral and vitamin in foods, the Harvard School of Public Health shows that a daily multivitamin tablet, after your dietician’s recommendations, could be a good nutrition insurance policy.

Quantity of food to be eaten daily

Since there are many different types of foods which are high in minerals and vitamins, the CDC recommends a well-balanced, nutritious diet that includes a number of foods. The quantity of food you’ll need depends on how old you are, gender, height, weight and exercise habits, and may be estimated while using “MyPyramid” program of the U.S. Department of Agriculture. This free tool can present you with recommendations on just how much food to consume from each food group according to your daily calorie needs.

Important Minerals

Most people can probably name the basic food groups and know which vitamins are necessary for maintaining a healthy body, but minerals are another story. Here is a basic guide to some of the essential minerals explaining how they help your body, foods you should eat to get the mineral, and how much you should have.


Calcium is essential for bone growth and strength, as well as muscle, heart and digestive system health. Sources of the mineral include dairy products, green leafy vegetables, sardines eaten with bones, nuts and seeds. The recommended daily amount (RDA) is 1000 mg.


Chloride is a necessary mineral for digestive health. It helps in the production of hydrocholoric acid in the stomach and cellular pump functions. It can be found in table salt. The RDA is 2300 mg.


Copper is necessary for the metabolism of iron, according to WebMD. Foods that contain this mineral are seafood, nuts, seeds, wheat bran cereals, and whole grains. The RDA is 900 mg.


Iodine is required for maintaining the production of thyroid hormones, regulating metabolism, and may also work as an antioxidant. Foods that have iodine are iodized salt, seafood, or some processed foods with iodized salt. The RDA for iodine is 150 mg.

Vitamin And Minerals Rich food

Vitamin And Minerals Rich food


Iron is essential for the production of hemoglobin, the protein which transports oxygen in red blood cells. The mineral is necessary to prevent anemia. Foods with iron include red meat, leafy green vegetables, fish such as tuna or salmon, eggs, dried fruits, beans, whole grains, and enriched grains. The FDA for iron is 8 mg.


Magnesium is necessary for processing enzymes important for metabolism, especially in bones, muscles, and soft tissue. Foods with magnesium include nuts, soy beans, and cocoa. The RDA is 420 mg.


Manganese is essential for enzyme functions that maintain metabolism and proper digestion. It can also protect the body against free radicals. Foods containing the mineral are whole grains, nuts, and green vegetables. The RDA for manganese is 2.3 mg.


Molybdenum is necessary for producing DNA and works as an antioxidant by helping in the prevention of allergic reactions. Foods rich in molybdenum include liver, whole grains, yeast, and leafy green vegetables. The RDA is 45 mg.


Phosphorous is required for bone health, energy processing, and many other functions in the body. Foods rich in phosphorous are meat, poultry, fish, eggs, and dairy products. The RDA for phosphorous is 700 mg.


Potassium is needed for regulating how the body processes energy and maintains metabolism, as well as contributing to nerve function. Foods high in potassium include legumes, potato skins, tomatoes, and bananas. The RDA for potassium is 4700 mg.


Selenium is essential for the function of antioxidant enzymes that combat free radicals. It is important for fighting against diseases such as cancer and heart disease. Foods with selenium include seafood, eggs, dairy products, citrus fruits, nuts, avocados, and lentils. The RDA for selenium is 55 mg.


Sodium is necessary for regulating body fluid, nerve function, and heart health. Foods with sodium are table salt, sea vegetables, milk, and spinach. The RDA for sodium is 1500 mg.


Zinc is required for maintaining the immune system, reproductive health, and normal growth. Foods with zinc include seafood, red meat, poultry, fish, and eggs. The RDA for zinc is 11 mg