Minerals are essential. Vitamins are essential. But can anyone reading this, precisely define ‘essential’? I’m skeptical. That’s what this post is all about. Read through the lines that follow and make yourself acquainted with the many unknown benefits and disasters and combinations of vitamins and mineral. And pave way to a healthy lifestyle.

1. Vitamin A

Excess vitamin A intake increases the risk of bone fractures ^[1] and can cause poisoning of some internal organs, like the liver. For optimal bone mineral density, vitamin A (retinol) intake should not exceed 2000 to 2800 IU per day.

A good idea is to lake less vitamin A and more carotenoids (found in fruits and vegetables), which are precursors to vitamin A but have no negative effects if you take more than you need. Foods containing vitamin A like melons, mangoes and watermelon can help give your eyesight a boost as the vitamin is important for optimum vision. Try to include these in your diet every day.

2. Cut down on the Fizz

The body not only demands calcium t0 build stronger teeth, skin, hair and bones, but also phosphorus. Keep the two minerals in balance for effectiveness (best sources are meat, dairy, fish, nuts and eggs). The recommended phosphorus dose is 1000 mg a day but too much is thought to prevent calcium being used properly. Fizzy drinks are high in phosphorus and does not contain calcium, so its best to avoid them if you want healthy bones.

3. Become an Oyester eater

Chromium is a trace element that the body requires for sugar metabolism and to control blood-sugar levels. It also lowers LDL cholesterol, triglycerides and body fats. It is found in high levels in oysters, potatoes, brewer’s yeast and liver, and the RDA is at least 200 mcg a day.

4. Meat Matters

The best way to increase our intake of iron- particularly important in young women and those who have  heavy periods is to eat red meat. This is because the type of iron bound to muscle fibers in red meat is the most easily absorbed form.

5. Balance your Calcium

Magnesium is used by the body in partnership with calcium to help lower cholesterol and build strong bones. In most calcium-foods magnesium is present in the correct ratio (1:3). but if you’re taking a calcium supplement take magnesium as well- roughly 500 mcg a day to balance 1500 mcg calcium.

6. Go silly for Silicon

The silicon content of the aorta, thymus mils and skin tends to decline with age so it’s important to make sure you get enough of this mineral as you grow, older. It will help prevent skin sagging and keep your hair, nails and bones healthy.Find it in grains such as oats. barley and rice.

7. Pick Picolinate

Zinc is essential for all-over health, including giving important protection against cancer, Alzheimer’s disease and diabetes. But it is estimated that 90%  of people’s diets may not contain enough. Zinc picolinate is the most easily absorbed form, found in meat and shellfish. But caffeine, bran and dairy products can reduce absorption, so try to avoid ingesting them with your zinc sources.

8. Boost Vitamins with Tea

People who drink lots of’ coffee have lower levels of vitamin c and B vitamins and higher levels of homocysteine ^[2], a blood chemical linked to heart disease, than those who drink tea, which is thought to have some beneficial effects on the heart.

9. C things clearly

Humans are one of the few animals on earth unable to make their own vitamin C. Make sure your supply is topped up with a daily supplement for optimal nutrition, or opt for a diet rich in fruit and vegetables to boost your levels. We all know the health benefits of vitamin C,  labelled by some as the wonder vitamin for its far-reaching, positive ,effects on the body. People who smoke,drink alcohol or are taking aspirin, estrogen or oral contraceptives should take more of these.

10. Building Bones

Calcium which is essential for building healthy bones, teeth and muscles, is best sourced from dairy products. Research suggests that dietary fat can reduce the amount of calcium absorbed by the body, so choosing low-fat or skimmed milk will help boost calcium as well as reduce cholesterol levels.

11. Miss out the Marge

Some studies have shown that people who eat margarine have a slightly increased risk of cancer compared to those Who don’t – perhaps because of the saturated fats it contains. A high intake of selenium and vitamins E and C, however, found in natural polyunsaturated oils such as canola, Soya, safflower and flaxseed is thought to offset this risk.

12. Get a bit of Beta

Beta-carotene, which is found in dark green, yellow and orange vegetables such as squash, sweet potato, broccoli and greens, is converted in the body to vitamin A, which is vital for growth – so it’s especially important for young people under 18.

13. Summer Dandy

Don’t forget the humble dandelion when you’re making up a healthy summer salad. High in many vitamins and minerals including the B-vitamin complex, it’s a healthy and tasty way to make summer dishes a bit different.

14. Brain Booster

Omega-3 fatty acids-found in fish, nuts and flax and hempseed oils- are essential for maintaining good function in a range of body systems, including the brain. Nutritionists often recommend a supplement to keep levels up. A higher dose may be recommended for a few months to build up levels. No RDA has been established so check the manufacturer’s recommendations.

15. Be good to yourself

If your skin’s feeling a little dry, and jaded, give it an injection of vitamin E,  which is an antioxidant vitamin essential for healthy skin, hair, nails and the immune system. Alcohol and lack of sleep deplete body levels, so if you’ve been out partying, try taking a supplement before bed.

16. Drink it fresh

The Vitamin-C content of fruit juices halves after a few days in the fridge. So if you’re drinking juices at home, it’s best to drink them as freshly squeezed as possible to make the most of the nutrients.

17. Start with an A

Adults should avoid taking more than 3000 mcg per day of vitamin A found in livers and food derived from them, such as pate and fish liver oils, too much can cause health problems and you should be able to get all you need from our diet. Pregnant women should be extra careful.

18. Cook Conventional

Think twice before you microwave your beef, pork, eggs, milk and cheese as you may well be reducing their health benefits. Microwave cooking as well as alcohol, oral contraceptives and sleeping pills, is thought to destroy vitamin B12, which is essential for carbohydrate and fat metabolism.

19. Go Green

Green tea is reported to contain a variety of antioxidants and to offer protection against cancer, heart disease and stroke ^[3]. Black tea, which is oxidized green tea is not as effective. If you don’t like green tea try oolong tea which is only partially oxidized. But remember, all tea contains caffeine, so unlimited amounts aren’t recommended.

20. Where’s your bottle

Tap water containing chlorine can soak up vitamin E and prevent its absorption in the body, so its best to drink bottled or filtered water instead.

21. Seek out the Synergy

Certain chemicals in the body work more powerfully when combined. This is thought to be the ease for selenium and vitamin E, which have better antioxidant properties when present together. Selenium is destroyed by processing, so choosing unprocessed nuts and fish is essential.

22. Your health is Oh-K

Dont forget about vitamin K which is essential to maintain healthy bones and has been found to be lacking in people with osteoporosis. Antibiotics and the ageing process lower a absorption, so in these cases it’s even more important to get enough. find it in green leafy vegetables, egg yolk and safflower oil.

Now that you’re aware of the many permutations and combinations of minerals and vitamins that you can jumble around, its high time you start to incorporate them in your life and share your experience with us in the comments below.

Also Read:

1. How Excess Of Folic Acid Promotes Breast Cancer

2. Citrus Secrets – That Everyone Should Know

3. Herbal Tea – Benefits and Risks

References:

[1] Melhus H, Michaëlsson K, Kindmark A, Bergström R, Holmberg L, Mallmin H, Wolk  A, Ljunghall S. Excessive dietary intake of vitamin A is associated with reduced bone mineral density and increased risk for hip fracture. PubMed PMID: 9841582.^Back to Top^

[2] A. Gibson,1 J.V. Woodside,corresponding author I.S. Young, P.C. Sharpe, C. Mercer, C.C. Patterson, M.C. Mckinley, L.A.J. Kluijtmans, A.S. Whitehead, and A. Evans. Alcohol increases homocysteine and reduces B vitamin concentration in healthy male volunteers—a randomized, crossover intervention study. PMCID: PMC2572692.^Back to Top^

[3] Nakachi K, Matsuyama S, Miyake S, Suganuma M, Imai K. Preventive effects of drinking green tea on cancer and cardiovascular disease: epidemiological evidence for multiple targeting prevention. PubMed PMID: 11237198.^Back to Top^