Micronutrients
Vitamins | Minerals
Vitamins and minerals are the essential nutrients that our bodies need to develop and function normally. You should be able to get all these nutrients by eating a varied of food and by following balanced diet plan. Supplements are also an option, but take in consideration that taking supplements in replacement of whole food doesn't provide you the same results. Vitamins and minerals are also vital for growth, immune function, brain development and many other important functions.
Vitamins
Vitamins are essential for energy production, immune function, blood clotting and other functions. Vitamins can also help you resist infections and keep your nerves healthy. Most vitamins can be obtained from food such as fruits, vegetables, meat, and fish. However, Multivitamins and supplements are an option. There are two types of vitamins. Water soluble and fat soluble.
Water soluble food sources are:
Whole grain, fortified grans and cereals, milk, yogurt, cheese, eggs, meat, fish, poultry, broccoli, avocadoes, spinach, sweet potatoes, Brussel sprouts, strawberries, citrus fruits, bell peppers, tomatoes and bananas.
Fat soluble food sources are:
Vitamin A: Liver, fish, eggs, dairy products, mangos, broccoli, bell peppers, cantaloupe, milk, carrots, summer and winter squash, papaya, grapefruit.
Vitamin D: Oranges, spinach, fortified milk and cereals, fatty fish
Vitamin E: Vitamin E is found in plant-based oils, nuts, seeds, fruits, and vegetables.
Vitamin K: Green leafy vegetables including collard and turnip greens, kale, spinach, broccoli, Brussels sprouts, cabbage, lettuce.
Minerals
Minerals are important for your body to stay healthy. Your body uses minerals for many different purposes including keeping your bones, muscles, heart, and brain working properly. Minerals are also important for making enzymes and hormones
These essential minarets are calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.
Food sources with minerals are:
shellfish, leafy greens, cauliflower, broccoli, Brussels sprouts, beans, eggs, fish, milk and dairy products, cheese, yogurt, fruits and vegetables, nuts and seeds, avocadoes, sardines, tropical fruits (mango, pineapple, guava, bananas).