File Name: vitamins and minerals in food chart .zip
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- Changing Your Diet: Choosing Nutrient-rich Foods
- The best foods for vitamins and minerals
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Changing Your Diet: Choosing Nutrient-rich Foods
What is included in the vitamin and mineral chart? To keep track of it, we need a specific chart to make sure we had the right amount as we needed daily. As for what has been marked on the vitamin and mineral chart, it includes details of types of, its effect and where you can find it within the food source. Each vitamin is meant to prevent health problems and an essential part to help each body function. Same goes for minerals, the food source of minerals might not be that much as vitamins or carbohydrates. At some points, minerals also take essential control in managing our body metabolism. Some charts also provide ticking boxes and amount details to help you keep track of your consumption.
The best foods for vitamins and minerals
Vitamins and minerals are as essential for living as air and water. Not only do they keep your body healthy and functional, they protect you from a variety of diseases. Vitamins and minerals get thrown together, but they are quite different. Vitamins are organic substances produced by plants or animals. They often are called "essential" because they are not synthesized in the body except for vitamin D and therefore must come from food. Minerals are inorganic elements that originate from rocks, soil, or water.
Vitamins help your body grow and work the way it should. There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins thiamine, riboflavin, niacin, pantothenic acid, biotin, B 6 , B 12 , and folate. Vitamins have different jobs to help keep the body working properly. Some vitamins help you resist infections and keep your nerves healthy, while others may help your body get energy from food or help your blood clot properly.
Enter something special:. Vitamins and minerals are compounds necessary for the healthy functioning of our bodies. We need vitamins and minerals to help us grow, to see correctly, to form bones, muscles, skin and organs, as well as to help us battle infections. Deficiencies in certain vitamins and minerals can lead to severe problems. The best way to ensure your child receives enough vitamins and minerals for healthy growth and development is to provide a wide variety of fresh foods from the five food groups including whole grain bread and cereals , vegetables , fruit , meat, fish, poultry, eggs, nuts and legumes, and dairy products such as milk, cheese and yoghurt.
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A Harvard Health article. Vitamins and minerals are essential nutrients because they perform hundreds of roles in the body. There is a fine line between getting enough of these nutrients which is healthy and getting too much which can end up harming you. Eating a healthy diet remains the best way to get sufficient amounts of the vitamins and minerals you need. Every day, your body produces skin, muscle, and bone. It churns out rich red blood that carries nutrients and oxygen to remote outposts, and it sends nerve signals skipping along thousands of miles of brain and body pathways.
Essential for the proper functioning of heart, nervous system and muscle coordination. Wheat germ, sunflower seeds, pine nuts, nuts, oatmeal, lean meat especially pork , offal, whole grain products. Promotes growth, needed for healthy eyes, hair, skin and nails. Milk, liver, eggs, almonds, fortified breakfast cereals.
Vitamin C is an absolute requirement when it comes to wound healing and collagen synthesis. Folate deficiency is often accompanied by vitamin B12 deficiency. Recommended amounts of different types of vitamins may be expressed in milligrams mg , micrograms mcg , or international units IU , depending on the nutrient.