She Strengthens

The Power of Micronutrients: Unlocking the Secrets of Vitamins and Minerals

Vitamins and minerals are the unsung heroes of our bodies. Without them, we wouldn’t be able to develop or function properly. From helping us turn food into fuel to fortifying our bones and eyesight, these microscopic nutrients have a profound impact on our overall health.

What Are Vitamins and Minerals?

Vitamins and minerals are substances that our bodies need to develop and function normally. There are 13 essential vitamins and over 15 essential minerals that we need to consume daily to stay healthy.

Vitamins: The Organic Heroes

Vitamins are organic compounds that are made up of carbon and other elements. They can be broken down by heat, air, acid, or light, which makes storing vitamin supplements near the hot stove a big no-no. Vitamins are divided into two categories: fat-soluble and water-soluble.

Minerals: The Inorganic Essentials

Minerals are inorganic substances that come from rocks, soil, and water. Plants absorb these minerals as they grow, and animals then steal these nutrients when they eat the plants. Minerals are also essential for healthy body functions and development.

The Importance of Vitamins and Minerals

Vitamins and minerals play many important roles in our bodies. They help free energy from the food we eat, build proteins, and support cell growth. They’re essential for building collagen, strengthening our skin, and combating harmful oxidative damage.

The Lingo

Before we dive deeper into the world of vitamins and minerals, let’s iron out some key terms:

• RDA (Recommended Dietary Allowance): the average daily dietary intake of each vitamin and mineral a person needs to stay healthy.
• AI (Adequate Intake): the recommended daily intake of vitamins and minerals when there isn’t enough scientific data to establish an RDA.
• UL (Tolerable Upper Intake Level): the maximum amount of daily vitamin or mineral dosage that is likely to be safe for the average person.

The 14 Vitamins Your Body Needs

Get ready to meet the A-team of vitamins! Here’s a breakdown of each vitamin, what it does, and how to get it:

1. Biotin: plays a huge role in cell growth and food metabolism. Find it in beef liver, eggs, and sunflower seeds.
2. Choline: a building block of the neurotransmitter acetylcholine, which is super important for nerve and brain activities. Get it from beef liver, eggs, and soybeans.
3. Folic Acid: vital for pregnant women to protect the baby’s development and prevent congenital anomalies. Find it in beef liver, spinach, and fortified breakfast cereals.
4. Niacin: essential for converting food into energy and maintaining healthy skin, hair, and eyes. Get it from beef liver, chicken breast, and marinara sauce.
5. Pantothenic Acid: important for food metabolism and synthesizing neurotransmitters. Find it in beef liver, fortified breakfast cereals, and sunflower seeds.
6. Riboflavin: helps convert food to fuel and enhances the health of hair, skin, muscles, eyes, and the brain. Get it from beef liver, fortified breakfast cereal, and plain yogurt.
7. Thiamine: helps with food metabolism and supports nerve function. Find it in beef liver, whole wheat bread, and black beans.

And that’s just the beginning! Stay tuned for the rest of the vitamin and mineral lineup.