She Strengthens

Micronutrients: The Unseen Heroes of Health

Vitamins and minerals are the unsung heroes of the health world. Without them, our bodies wouldn’t develop or function properly. From converting food into fuel to fortifying bones and eyesight, these microscopic nutrients have a profound impact on our overall well-being.

What Are Vitamins and Minerals?

Vitamins are organic compounds that help our bodies develop and function normally. There are 13 essential vitamins, which we’ll break down for you below. Minerals, on the other hand, are inorganic substances that come from rocks, soil, and water. Plants absorb them as they grow, and animals then obtain them by eating those plants.

The Importance of Vitamins and Minerals

Vitamins play many crucial roles in our bodies. They help free energy from the food we eat, build protein, and even fortify our skin, bones, and vision. Minerals, meanwhile, enable our blood to carry oxygen, support fluid balance, and facilitate nerve transmission.

The Lingo

Before we dive deeper, let’s define some key terms:

• Fat-soluble vitamins: These bind to fat in the food we eat and are stored for later use. Examples include vitamins A, D, E, and K.
• Water-soluble vitamins: These are absorbed directly into cells and include vitamin C and the B complex vitamins.
• Minerals: These are inorganic substances necessary for healthy body functions and development.
• RDA (Recommended Dietary Allowance): The average daily dietary intake of each vitamin and mineral needed to stay healthy.
• AI (Adequate Intake): The recommended daily intake for vitamins and minerals without established RDAs.
• UL (Tolerable Upper Intake Level): The maximum daily dosage of a vitamin or mineral that is likely to be safe for the average person.

The 14 Vitamins Your Body Needs

Get these essential vitamins every day to stay on top of your health:

1. Biotin (Vitamin B7 or H): Plays a huge role in cell growth and food metabolism.
2. Choline: A building block of the neurotransmitter acetylcholine, which is crucial for nerve and brain activities.
3. Folic Acid (Folate or Folacin): Vital for pregnant women to protect the baby’s development and prevent congenital anomalies.
4. Niacin (Vitamin B3 or Nicotinic Acid): Essential for converting food into energy and maintaining healthy skin, hair, and red blood cells.
5. Pantothenic Acid (Vitamin B5): Important for food metabolism and synthesizing neurotransmitters, steroid hormones, and red blood cells.
6. Riboflavin (Vitamin B2): Helps convert food to fuel, enhances iron absorption, and promotes healthy hair, skin, muscles, eyes, and brain function.
7. Thiamine (Vitamin B1): Crucial for food metabolism and maintaining healthy heart function.

Supplement Warning

When taking supplements, be aware that the FDA doesn’t regulate them as strictly as medications. Consult with a dietitian or nutritionist before starting any supplement regimen.

Stay tuned for more in-depth information on each vitamin and mineral, including recommended daily intake, food sources, and potential risks of deficiency or overdose.