4 groups of vitamins and minerals important for health

Supplementing some essential vitamins is also one way to help the body stay healthy.

Antioxidants

Antioxidants help protect the body from free radicals, thereby reducing the risk of certain health problems and slowing the aging process. Some studies also suggest that they help strengthen the immune system, fighting off germs that invade the body. Antioxidants include:

Beta-carotene : Your body converts this into vitamin A, a nutrient that benefits vision, soft tissues, and skin. Beta-carotene is found in apricots, cantaloupe, carrots, guava, kale, papaya, peaches, pumpkin, red peppers, spinach, and tomatoes.

Vitamin C (ascorbic acid): Aids in wound healing and helps the body make red blood cells. Vitamin C also increases levels of a brain chemical called norepinephrine, which helps you feel alert and increases concentration.

Studies show that ascorbic acid levels in the body decrease with stress or aging. Vitamin C can be supplemented from broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, and tomatoes.

Vitamin E: Also known as tocopherol and includes related compounds called tocotrienols. The body needs vitamin E to keep cells healthy and slow the signs of aging. However, taking too much vitamin E each day can increase the risk of bleeding. The body can get this nutrient in foods such as corn oil, cod liver oil, hazelnuts, peanut butter, safflower oil, sunflower seeds, and wheat germ.

Vitamin C aids in wound healing and helps the body create red blood cells. Photo: Freepik — Vitamin C aids in wound healing and helps the body create red blood cells. Photo: *Freepik*

Vitamin B group

Three types of B vitamins that play an important role in the body include: vitamin B6, B12 and vitamin B9 (folic acid).

Vitamin B6 is also known as pyridoxine. The body needs this vitamin to keep the brain functioning properly and to help convert food into energy (also known as metabolism). Foods rich in this nutrient include: fish, potatoes, green beans, avocados, bananas, beans, cereals, meat, oatmeal, and poultry.

Vitamin B12 is also important for metabolism, helping the body create red blood cells. Cheese, eggs, fish, meat, milk and yogurt are typical foods rich in this vitamin.

Vitamin B9 helps maintain brain and spinal cord health. It also makes DNA and RNA, and vitamin B9 helps make normal red blood cells and prevent anemia. Folic acid is especially important for pregnant women because it helps prevent birth defects such as spina bifida.

Foods rich in folate include spinach and green leafy vegetables, asparagus, citrus fruits, melons, strawberries, fortified cereals, legumes, chickpeas, black beans, kidney beans, eggs, and liver.

Vitamin D

Vitamin D acts like a hormone, helping to transport calcium and phosphorus (important minerals that keep bones strong). Without enough vitamin D, the body will take calcium and phosphorus from the bones. Over time, this causes bones to become thinner, leading to conditions like osteoporosis, which increases the risk of fractures.

Some foods that provide vitamin D to the body include eggs and fish, especially salmon, mackerel, and sardines.

Vitamin K

Vitamin K plays an important role in keeping bones strong and aiding blood clotting in older adults. The best food sources include green leafy vegetables, soybean oil, broccoli, alfalfa, cooked spinach, and fish oil.

Nutritionists say that the body can get enough important vitamins from foods without relying on supplements. However, if you need more information, consult your doctor or nutritionist for appropriate options.

Bao Bao o (According to WebMD )

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