Vitamins and Minerals: Keep an Eye on These Nutrients Also.

Vitamins and minerals-digest the information

What are these vitamins and minerals?

Vitamins and minerals are requisite micronutrients, needed in small quantities to perform various roles when ingested and absorbed into the human system—they perform medicinal functions. It’s majorly because of them that we say "foods are medicines that treat and prevent diseases." How actually? This article enlists the major immune-advocating vitamins.


However, individuals should be aware that slight inadequacy or overdose of these nutrients can cause their deficiency or toxicity—the same as drug doses we are prescribed by the physician. Vitamins have their recommended intake levels that when surpassed, they're likely to cause adverse effects.

Furthermore, if we want to improve our nutrition and overall health, we must watch the presence of both macronutrients and micronutrients on our plates.


The important micronutrients listed below have a big impact on our bodies.

Vitamin B-complex is required for nerve function and energy production and can be obtained from cereals and meat.

Immune boosters: vitamin C, D, A, and zinc.

Iron is needed to increase haemoglobin levels in our red blood cells to efficiently transport oxygen.

Vitamin C and A can be gotten by eating vegetables and fruits—value varieties in your menu to reasonably get them every day. If vitamins like C are not stored or the body can’t make them by itself, do consider getting them from the diet.

Zinc is gotten from nuts and meat sources.

Iron is gotten from green leafy vegetables.

Vitamin D is obtained naturally from sunlight, fortified cooking oil, and dairy products such as yoghurt.

Furthermore, the nutrients we feed on define our nutritional status. Our failure to pay attention to the nutrients we ingest can lead to malnutrition, hence costing our health.

Besides consuming macronutrient-rich foods, including carbohydrates and proteins for energy generation and body development, the human body needs micronutrients too; vitamins and minerals for immunity, nervous system function, bone development, and even human fertility improvement.

Most people have an understanding of macronutrients' importance compared to the nutrients needed in small amounts. They always concentrate their knowledge on carbohydrates and proteins. Since individuals are looking at how to gain or lose weight, increase energy,

Why should you need to concentrate on micronutrient intake?

Humans need to centralise on vitamins and minerals as well, to maintain general robustness (prevent malnutrition). Supplementation is required for those who cannot meet their dietary requirements while in a deficit.

Supplementation of these micronutrients is only done if prescribed. Therefore, individuals are advised to consume a variety of foods, including fruits and vegetables, to obtain all the required nutrients their bodies need in a relevant mode.

Aside from people's understanding of these micronutrients, they need to build tips on how to maintain accurate levels while avoiding deficits or lethality.

Therefore, let's keep an eye on how individuals can increase or ensure the right vitamin and nutrient intake;


Tips To Increase-Right vitamin and mineral intake;

Consume in adherence to the RDA.


Knowing how much of each micronutrient to consume will be critical in avoiding toxicity, especially at high doses. Even though they are required in small amounts, overdosing on fat-soluble vitamins (A, K, E, D) is likely. Toxicity is accompanied by various ailments that can be harmful.


If necessary, supplements


Supplementation to those who can't meet their needs from dietary ingestion or to those vulnerable to micronutrient deficiency, especially mothers of childbearing age, should be supplemented with iron and iodine.


Visit your dietitian or doctor for any queries.


Visits should not only be done when you are on a deficiency. Nutritional counselling is vital at all stages. Get in touch with your health expert and get content with nourishing tips.

Your dietitian will help you understand the various concepts in nutrient-nutrient and drug-nutrient interaction if you are on medication to help you cope with nutrient absorption without interference or lowering bioavailability.


Cooking and food preparation methods


Good cooking and food preparation methods are very important in ensuring nutrients are preserved and not destroyed. Be careful of cooking methods, particularly those entailing thorough boiling and dry heat methods such as roasting, which can interfere with vitamins, especially B vitamins.

Consume a variety of foods.

In all food groups, the variety of foods includes cereals, pulses, fruits, and vegetables. This provides adequacy and balance of these micronutrients. Consumption of one beloved food will hinder one from getting all the nutrients.

Consume fortified foods.


consumption of fortified foods such as iodized salt, bread containing B vitamins added to milk fortified with D vitamins, and some fruit juices containing calcium added to these fortified foods. These have been shown to increase micronutrient intake. even if some have been destroyed during the processing, like in bread baking.

Include vegetable salads in your menu.

Vegetable salads do the following to your body:

They detoxify the body—help remove toxins from your body.

They improve metabolism.

They contain fibre and micronutrients(vitamins).

When making vegetable and fruit salads, consider different types of plates or bowls.

These vegetables and natural spices are used to make salads: cucumbers, carrots, cauliflower, tomatoes, onions, ginger, and garlic.


Edward K.E

Nutrition fit the health of all

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