Are you getting the essential nutrients that you need?

Do you know that vitamins and minerals perform hundreds of roles in your body?

Vitamins and minerals are considered essential nutrients because they help shore up bones, heal wounds and boost your immune system. They also convert food into energy and repair cellular damage. These are often called micronutrients because our body only needs a tiny amount of them but yet if you fail to get even those small quantities virtually guarantees disease. Examples of diseases that can result from vitamin deficiencies would be

  • blindness (people become blind due to lack of vitamin A intake).
  • rickets (a condition marked by soft, weak bones that can lead to skeletal deformities such as bowed legs due to lack of vitamin D intakes).
  • scurvy (lack of vitamin C intake such as fruits and vegetables which causes bleeding gums and listlessness of trauma).

Vitamins and  Minerals  

Sources of Energy
 Vitamin A 
  • Found In beta-carotene
  • Promotes good eyesight
  • Healthy skin and tissue
  • Helps growth
Vitamin B
  • B1 - thiamin
  • B2 - riboflavin
  • B3 - niacin (helps to release energy)
  • B9 - folic acid (important for pregnant women)

Vitamin C

  • Protects the body from infections
  • Helps in absorption of calcium and iron
  • Helps heal wounds
Vitamin D
  • Helps absorption of calcium for healthy teeth and bones
  • Regulates the amount of calcium and phosphate in the body
  • Strong teeth and bones
  • Lack of calcium can lead to brittle bones (osteoporosis)
  • Forms part of hemoglobin
  • Gives blood cells red color
  • Lack of iron causes anemia


Although they are all considered micronutrients, vitamins and minerals differ in basic ways. Vitamins are organic and can be broken down by heat, air, or acid. It allows your body to grow and develop that plays important roles in bodily functions such as

  • metabolism (chemical reaction in the body's cell that changes food into energy)
  • immunity (the body's defense against infections)
  • digestion (solvent to promote decomposition or extract essential components)

Your skeletal system requires vitamin D because the vitamin facilitates calcium absorption, a key for healthy bones and development. Your liver produces vitamin D in response to the sun's ultraviolet rays. It is important to consume water-soluble vitamins such as

  • fruits
  • vegetables
  • whole grain (rolled oats)
  • milk
  • dairy foods

Moreover, the food which contains minerals would be cereals, muesli, nuts, fruits, and vegetables as well.

As much as you want to stay young forever, nobody is exempted from aging.

Unfortunately, as you age, it becomes harder for the body to absorb the much-needed nutrients and particular medications may drain nutrients further. And the older you get the more you have to take care of your health. The most effective way to stay healthy is by consuming vitamins according to time without skipping. Vitamin intakes also help to improve brain functions, mental health, and other conditions like depressions and anxiety. Manage the proper dietary plan and always follow up with your vitamins intakes to have a better and healthy lifestyle.