{"id":3647,"date":"2022-10-12T07:58:11","date_gmt":"2022-10-12T02:28:11","guid":{"rendered":"http:\/\/blog.myhealthvectors.com\/?p=3647"},"modified":"2025-03-20T16:41:06","modified_gmt":"2025-03-20T11:11:06","slug":"your-vitamins-and-minerals-from-a-z","status":"publish","type":"post","link":"https:\/\/www.healthvectors.ai\/blog\/your-vitamins-and-minerals-from-a-z\/","title":{"rendered":"Your Vitamins and Minerals from A-Z"},"content":{"rendered":"\r\n

Vitamins and minerals are nutrients\u00a0your body needs in small amounts to work properly and stay healthy.
Most people should get all the nutrients they need by having a varied and balanced diet, although some people may need to take extra supplements.<\/p>\r\n\r\n\r\n\r\n

\"Two<\/p>\r\n\r\n\r\n\r\n

Vitamin A <\/strong>
Vit A is a fat-soluble vitamin stored in the liver.\u00a0
Vital for maintaining good eyesight, particularly for the\u00a0normal function of the retina and visual adaptation to\u00a0darkness, and healthy skin.\u00a0It is also important for\u00a0growth in children.\u00a0
The richest natural sources are fish liver oils. It is also\u00a0very concentrated in animal liver.\u00a0
Other sources include oily fish, egg yolk,\u00a0butter and full\u00a0fat milk.<\/p>\r\n\r\n\r\n\r\n

\"Peas<\/p>\r\n\r\n\r\n\r\n

Vitamin B1 (Thiamin) <\/strong>
Thiamin is water soluble and part of the B-vitamins group.\u00a0
Thiamin is also important for good brain\u00a0and heart function.\u00a0
Brown rice, peas, beans and other\u00a0vegetables, fortified breakfast cereals, whole\u00a0meal breads and cereals, eggs etc.<\/p>\r\n\r\n\r\n\r\n

\"A<\/p>\r\n\r\n\r\n\r\n

Vitamin B2 (Riboflavin) <\/strong>
Riboflavin is water soluble and part of the B-vitamins group.\u00a0
It is important for the nervous system, skin and\u00a0eye health. It also helps keep red blood cells\u00a0healthy, protects cells from oxidative stress and\u00a0helps reduce tiredness and fatigue.\u00a0
It is found in liver, kidneys, fortified breakfast\u00a0cereals, meat, milk, some green vegetables,\u00a0eggs, cheese etc.<\/p>\r\n\r\n\r\n\r\n

\"Hands<\/p>\r\n\r\n\r\n\r\n

Vitamin B3 (Niacin) <\/strong>
Niacin is water soluble and is part of the B-vitamins group.\u00a0Niacin helps maintain healthy\u00a0nervous and digestive systems. It is also\u00a0essential for normal growth and for healthy\u00a0skin and contributes to a reduction in\u00a0tiredness and fatigue.\u00a0Vit B3 is found in meat,\u00a0oily fish, poultry, bread, potatoes and\u00a0breakfast cereals.\u200b<\/p>\r\n\r\n\r\n\r\n

\"A<\/p>\r\n\r\n\r\n\r\n

Vitamin B5 (Pantothenic acid) <\/strong>
Vit B5 is water soluble and part of the B-vitamins group.\u00a0
Pantothenic acid is involved in the metabolism of protein\u00a0and fat and is needed for healthy growth.\u00a0
It is found in Fortified breakfast cereal, wholegrains (such\u00a0as brown rice and whole meal bread), dairy products, liver,\u00a0kidneys and eggs.<\/p>\r\n\r\n\r\n\r\n

\"Close-up<\/p>\r\n\r\n\r\n\r\n

Vitamin B6 (Pyridoxine) <\/strong>
Vitamin B6 is a water-soluble vitamin and\u00a0member of the B-vitamins group.\u00a0
It is essential for maintaining a healthy\u00a0nervous system and supporting healthy skin. It\u00a0may also be helpful in reducing the severity of\u00a0pre-menstrual syndrome.\u00a0
It is found in whole meal bread, meat, fish,\u00a0bananas, wheat bran and fortified breakfast\u00a0cereals.<\/p>\r\n\r\n\r\n\r\n

\"Raw<\/p>\r\n\r\n\r\n\r\n

Vitamin B12 (Cyanocobalamin) <\/strong>
Vitamin B12 is a water-soluble vitamin and a member of\u00a0the B-vitamins group.\u00a0
It is essential in the functioning of the nervous and\u00a0immune systems and in red blood cell formation. It also\u00a0helps to reduce tiredness and fatigue.\u00a0
Good sources include meat, liver, kidney, poultry, fish,\u00a0eggs, dairy products and fortified breakfast cereals.<\/p>\r\n\r\n\r\n\r\n

\"Fresh<\/p>\r\n\r\n\r\n\r\n

Beta-carotene\u200b <\/strong>
Beta-carotene is a precursor form of vitamin A. It is\u00a0converted to vitamin A in the body on an 'as-required'\u00a0basis.\u00a0
Vitamin A neutralizes potentially damaging free radicals.\u00a0Beta-Carotene gives yellow and orange fruit and\u00a0vegetables their color.\u00a0
Therefore, rich sources include brightly colored fruit and\u00a0vegetables such as carrots, red pepper, spinach (and\u00a0other dark green leafy vegetables), mango, peaches and\u00a0apricots.\u00a0<\/p>\r\n\r\n\r\n\r\n

\"A<\/p>\r\n\r\n\r\n\r\n

Biotin <\/strong>
Biotin is a water-soluble vitamin and a\u00a0member of the B-vitamins group.\u00a0
It is involved in energy production through the\u00a0metabolism of carbohydrates, proteins and\u00a0fats. It also helps to maintain a healthy\u00a0nervous system, as well as maintaining the\u00a0mucous membranes, healthy skin and nails.\u00a0
The richest sources of biotin are liver, kidney,\u00a0egg yolks and soya beans. Meat, wholegrain\u00a0cereals, whole meal bread, milk and cheese\u00a0are also good sources.\u00a0<\/p>\r\n\r\n\r\n\r\n

\"A<\/p>\r\n\r\n\r\n\r\n

Vitamin C\u00a0 <\/strong>
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin.\u00a0
It is involved in the synthesis of collagen and other\u00a0constituents of bone, teeth and capillaries. It acts as\u00a0an anti-oxidant, neutralizing free radicals to protect\u00a0cells.\u00a0
Vit C is found in foods of plant origin, particularly\u00a0citrus and soft fruits (such as oranges, strawberries,\u00a0kiwi, blackcurrant, guava) and vegetables (such as\u00a0kale, broccoli, brussels sprouts, peppers, potatoes,\u00a0tomatoes) are major sources of vitamin C.\u00a0<\/p>\r\n\r\n\r\n\r\n

\"Fish<\/p>\r\n\r\n\r\n\r\n

Calcium <\/strong>
Calcium is an essential mineral.\u00a0
The most abundant mineral in the body, calcium is\u00a0essential for building and maintaining healthy bones\u00a0and teeth.\u00a0Calcium also plays a role in muscle\u00a0contraction, including the heart muscle.\u00a0
Food sources include dairy products, canned fish such\u00a0as sardines (when the soft, edible bones are\u00a0consumed), dark green leafy vegetables, white bread,\u00a0brown bread, sesame seeds and pulses.<\/p>\r\n\r\n\r\n\r\n

\"Nuts<\/p>\r\n\r\n\r\n\r\n

Chromium <\/strong>
Chromium is an essential trace mineral.
Chromium is involved in the processes that make\u00a0glucose available for energy.\u00a0It is also important for the\u00a0metabolism of amino acids (the \u2018building\u00a0blocks\u2019 of\u00a0proteins) and fats.\u00a0
Good food sources include liver, kidney, yeast products,\u00a0wholegrain cereal, nuts and legumes.<\/p>\r\n\r\n\r\n\r\n

\"Raw<\/p>\r\n\r\n\r\n\r\n

Copper <\/strong>
Copper is an essential trace mineral.\u00a0
Copper supports iron absorption and works with iron in\u00a0the formation of red blood cells.\u00a0\u00a0
It acts as an antioxidant, supports the function of the\u00a0immune system and is needed for connective tissues,\u00a0bone growth, nerve function and energy release.\u00a0
It also helps to maintain skin and hair pigmentation.\u00a0
Good sources include wholegrain products, liver, most\u00a0seafood, dried beans and peas.<\/p>\r\n\r\n\r\n\r\n

\"Fresh<\/p>\r\n\r\n\r\n\r\n

Vitamin D <\/strong>
Vitamin D is also called the sunshine vitamin.\u00a0It is a fat-soluble vitamin.
It helps the body to absorb and use calcium and\u00a0phosphorus which are essential for maintaining strong and\u00a0healthy bones and teeth, as well as other body functions\u00a0such as heart and muscle function.\u00a0
Good food sources include full-fat dairy products, oily fish,\u00a0egg yolks and fortified margarine. Vitamin D is also\u00a0important for blood clotting, immune system and muscle\u00a0growth, development and function.\u00a0<\/p>\r\n\r\n\r\n\r\n

\"Pouring<\/p>\r\n\r\n\r\n\r\n

Vitamin E <\/strong>
Vitamin is a fat-soluble vitamin.\u00a0
Vitamin E acts as an antioxidant helping to neutralize\u00a0potentially damaging free radicals in the body.\u00a0
Vitamin E is particularly important for the protection of\u00a0cell membranes as well as maintaining healthy skin,\u00a0heart and circulation, nerves, muscles and red blood\u00a0cells.\u00a0
Seed oils, and the outer germ of cereals are the richest sources of vitamin E as well as olive oil, avocado, pear, muesli, nuts, leafy green vegetables, whole-meal bread, cereals and egg yolks.\u00a0<\/p>\r\n\r\n\r\n\r\n

\"A<\/p>\r\n\r\n\r\n\r\n

Folic acid <\/strong>
Folic acid , known as folate in its natural form, is a\u00a0synthetic water-soluble vitamin and is part of the B-vitamins group.\u00a0
It is essential during pregnancy for efficient neural tube\u00a0development which forms the brain and spinal cord.\u00a0Folic acid contributes to brain health, immune function\u00a0as well as helping to reduce tiredness and fatigue.\u00a0
\u2018Folate\u2019 can be found naturally in yeast extract,\u00a0wholegrain cereals, liver, brussels sprouts, broccoli,\u00a0leafy green vegetables, beans, oranges and beer.\u00a0 \u2018Folic acid\u2019 can be sourced from fortified foods, such as\u00a0breakfast cereals.\u00a0\u200b<\/p>\r\n\r\n\r\n\r\n

\"A<\/p>\r\n\r\n\r\n\r\n

Iodine <\/strong>
Iodine is an essential trace element \u2013 only small\u00a0amounts are needed to maintain good health.\u00a0
Iodine is used to form thyroid hormones (thyroxine and\u00a0tri- iodothyronine), which regulate metabolic rate.\u00a0Iodine is needed for normal growth and development \u2013\u00a0especially of the brain and central nervous system.
It also contributes to function of the immune system\u00a0and helps keep skin healthy.\u00a0
Good food sources include saltwater fish and shellfish,\u00a0sea salt, iodized salt, and dairy products.<\/p>\r\n\r\n\r\n\r\n

\"Raw<\/p>\r\n\r\n\r\n\r\n

Iron <\/strong>
Iron is essential for the formation of\u00a0haemoglobin\u00a0which is present in red blood cells.
Haemoglobin\u00a0is being formed in the body all the\u00a0time and is the substance in red blood cells that\u00a0transports oxygen around the body.\u00a0
Good sources of iron are liver, kidney, heart, red\u00a0meat, fish, shellfish, green leafy vegetables and\u00a0wholegrain cereals.\u00a0
Vitamin C improves the absorption of iron from\u00a0plant sources.<\/p>\r\n\r\n\r\n\r\n

\"A<\/p>\r\n\r\n\r\n\r\n

Vitamin K <\/strong>
Vitamin K is a fat-soluble vitamin.\u00a0
It is required for the formation of several of the proteins,\u00a0called 'clotting factors' that regulate blood clotting, which\u00a0means it helps heal wounds.\u00a0
Green vegetables such as kale and spinach, potatoes, liver,\u00a0soya beans and vegetable oils are rich sources of Vitamin\u00a0K.\u00a0
Vitamin K is also synthesized by gut bacteria, and this\u00a0contributes significantly towards the daily requirement of\u00a0the vitamin.\u00a0<\/p>\r\n\r\n\r\n\r\n

\"A<\/p>\r\n\r\n\r\n\r\n

Magnesium <\/strong>
Magnesium is an essential mineral.\u00a0
It is the second most abundant nutrient stored in body\u00a0tissue after calcium.\u00a0
It is vital for the nervous system, muscle movement and\u00a0formation of healthy bones and teeth.\u00a0
Magnesium is present in all green plants. The main sources are unrefined cereals and whole-meal bread, green leafy vegetables, and peanuts. \u200b<\/p>\r\n\r\n\r\n\r\n

\"Fresh<\/p>\r\n\r\n\r\n\r\n

Manganese <\/strong>
Manganese is an essential trace mineral.\u00a0
Manganese activates\u00a0 some enzymes,\u00a0 so they begin to\u00a0work.\u00a0Manganese also helps contribute to normal\u00a0energy metabolism, normal bones and the formation of\u00a0connective tissue.
Nuts, pulses, whole-meal bread and cereals and green vegetables. Tea is a rich source of manganese and possibly the biggest source of manganese for many people in India.<\/p>\r\n\r\n\r\n\r\n

\"Dairy<\/p>\r\n\r\n\r\n\r\n

Molybdenum <\/strong>
Molybdenum is an essential ultra-trace mineral.\u00a0
The mineral involved in the functioning of several\u00a0important enzymes in the body. Aids in carbohydrate and\u00a0fat metabolism and helps in iron utilization.\u00a0
The richest sources of molybdenum include dairy\u00a0products, liver and kidney, nuts, dark green leafy\u00a0vegetables, wholegrains, peas and beans and brown rice.<\/p>\r\n\r\n\r\n\r\n

\"Raw<\/p>\r\n\r\n\r\n\r\n

Phosphorous <\/strong>
Next to calcium, phosphorus is the most abundant\u00a0mineral in the body.\u00a0
Phosphorus also helps to release energy from food as\u00a0it plays an important role in the metabolism of\u00a0carbohydrate, fat and protein.\u00a0
Good sources include red meat and poultry, dried milk and milk products, wheat germ, yeast, grains, hard cheeses, canned fish, nuts, potatoes, eggs and soft drinks.\u00a0<\/p>\r\n\r\n\r\n\r\n

\"A<\/p>\r\n\r\n\r\n\r\n

Selenium <\/strong>
Selenium is an essential trace element.\u00a0Selenium is part\u00a0of an antioxidant system.\u00a0
It protects the body\u2019s cells from damage and helps\u00a0maintain the body\u2019s defense system.\u00a0
Selenium also helps contribute to sperm formation, is\u00a0important for thyroid function, immunity, as well as\u00a0helping to keep hair and nails healthy.\u00a0
Good food sources include whole wheat, meat, eggs,\u00a0offal, fish and shellfish.<\/p>\r\n\r\n\r\n\r\n

 <\/p>\r\n

\"Grains<\/p>\r\n

 <\/p>\r\n\r\n\r\n\r\n

Zinc <\/strong>
Zinc is an essential trace mineral.\u00a0
Zinc is required to aid growth of the immune cells plus\u00a0maintenance of hair, skin and nails.\u00a0
Zinc is also essential for reproduction.\u00a0
Good sources include red meat, liver, shellfish\u00a0(especially oysters), egg yolks, dairy products,\u00a0wholegrain cereals and pulses.\u00a0<\/p>\r\n\r\n

 <\/p>","protected":false},"excerpt":{"rendered":"

Vitamins and minerals are nutrients\u00a0your body needs in small amounts to work properly and stay healthy. Most people should get all the nutrients they need by having a varied and balanced diet, although some people may need to take extra supplements. Vitamin A Vit A is a fat-soluble vitamin stored in the liver.\u00a0 Vital for […]<\/p>\n","protected":false},"author":10,"featured_media":6248,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3647","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general"],"_links":{"self":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/3647","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/comments?post=3647"}],"version-history":[{"count":6,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/3647\/revisions"}],"predecessor-version":[{"id":6418,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/3647\/revisions\/6418"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/media\/6248"}],"wp:attachment":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/media?parent=3647"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/categories?post=3647"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/tags?post=3647"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}