The Vitamins and Minerals, Secret to Healthy Living and Cell Life

Written by: Fitand Rich

Our body needs the right kind of nutrition in order for it to function properly. Everyday we live, we work and we breath in the air, take in food and drink some water. One of the miracle of life is the capacity of our body to sustain life itself. Truly it is one of God's greatest gift to mankind.

Vitamins and minerals is beneficial to our body. We just need to get the right amount of it for our body. OVerdose can happen if there is really excess of those in our body. Healty living means keeping up our body with the right nutrients.

Cells are the ones really needing energy and nutrient. Our body's cells die everyday and needs to be replaced, if we have enough vitamins and minerals, our cells can be replaced adequately.

Here are the List of Vitamins:

- Vitamin A
- Vitamin B1
- Vitamin B2
- Vitamin B3
- Vitamin B5
- Vitamin B6
- Vitamin B7
- Vitamin B9
- Vitamin B12
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K

Here are the List of Minerals

- Calcium
- Iron
- Iodine
- Copper
- Sodium
- Potassium
- Zinc
- Magnesium
- Phosphorus


Vitamin A - Retinol. This helps our eyes, gives us shiny hair and glowing skin. Mucuous membrames is moist because of this vitamin. Our immune system is also improved with this vitamin and cell division and reproduction is promoted.
Sources: fish, liver, dairy foods, spinach, pumpkin, carrot.

Vitamin B1 - Thiamine. Vitamin B-complex means Vitamins B1 to B12 and also necessary for cell metabolism. Less Vitamin B1 may result to beriberi especially on children.
Sources: whole grain products, sunflower seeds, pine nuts, lean pork, oatmeal, wheat germ

Vitamin B2 - Riboflavin. For metabolism of carbohydrates, fats and proteins. Promotes healthy eyes, hair, skin and nails.
Sources: milk, eggs, almonds, fortified cereals

Vitamin B3 - Niacin/Niacimide. This enhances the function of the brain and nervous system. If you have deficiency, you can have pellagra.
Sources: wheat bran, rice bran, peanut butter, barley, liver, chicken, fish, beef

Vitamin B5 - Pantothenic Acid. If you have inadequate Vitamin B5 it causes acne. This is required for the production of red blood cells and proper functioning of the nervous system.

Vitamin B6 - Pyridoxine. This is for the metabolism of amino acids and carbohydrates.
Sources: Meats, walnuts, brown rice, bananas, whole grains, yeast, what germ, blackstrap molasses

Vitamin B7 - Biotin. This helps in the growth especially of children, and help to avoid neurological disorders in infants.

Vitamic B9 - Folic Acid. This makes our nervous system healthy. Pregnant women needs folic acid to avoid congenital defects of babies. It a requirement in the production of the body of RNA, DNA, red blood cells and also for babies in the uterus.

Vitamin B12 - Cobalamin/Cyanocobalamin. This enhances production of red blood cells and is necessary for a healthy nervous system. This cannot be obtained from plant sources.

Vitamin C - Ascorbate/Ascorbic acid. An antioxidant and is required for strong gums and to properly absorbe iron, used in the production of collagen and aids in the body's tissue repair.
Sources: rose hips, broccoli, berries, green leafy vegetables, melons, papaya, chili peppers, kiwi, cabbage, citrus fruits

Vitamin D - Cholecalciferol. This is required for strong bones and teeth and promotes proper absorption of calcium. Our body produces vitamin D through the absorption of sunlight into our skin.
Sources: fortified dairy products, fish oil, cod liver oil

Vitamin E - Gamma-Tocopherol. Antioxidant vitamin that protects the cell membrane from damage. Required for a healthy skin and hair.
Sources: olive oil, almonds, sunflower seeds, sunflower seed oil, peanut oil, peanut butter

Vitamin K - Phylloquinone. Required for blood clotting and thus helps in fast wound healing, and promotes a healthy skin. This is produced by a friendly bacteria in the intestine.
Sources: broccoli, cabbage, cauliflower, spinach, turnip greens, liver, green leafy vegetables, olive oil, canola oil, cottonseed oil, soybean oil, milk, wheat bran


Calcium. It is required for strong bones and teeth. Supports enzymes production, enhances the process of blood clotting and helps in stabilizing blood pressure levels.

Iron. An important component of the blood and its important role is to transport oxygen to the cells.

Iodine. Necessary for the proper functioning of the thyroid gland and for protein synthesis.

Copper. Essential for the proper functioning of red blood cells and brain.

Sodium. This is required in maintaining balance of fluid and alkali levels in our body. This enhances nerve and muscle functions.

Potassium. Governs fluid levels, stabilizes heart beats and the blood pressure, and regulates nerve impulses.

Zinc. Maintenance of the immune system and promotes healing fast. Healthy hair, eyes, skin and nails, proper sexual development, DNA and protein sythesis promotion.

Magnesium. For healthy muscles and enhancement of the nerve functions, maintenance of calcium levels and maintenance of bone density.

Phosphorus. This plays an important role in the release of energy and functions of the muscle and nerve. Also helps to strengthen teeth and bones.

Essential vitamins and minerals are really needed for our body to maintain it healthy, strong and protected from free radicals or toxins. I hope you find this article very helpful in understanding why vitamins are important to us.

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