Getting enough of the right vitamins and minerals in your diet can be difficult. Often, it can be hard to find out which foods you need to consume to stay healthy. Fortunately, there are a few key vitamins and minerals everyone needs, and consuming them in supplement form can have a drastic positive impact on your health and wellness in general. Here are four of the most important vitamins and minerals available.
1. Vitamin C
Ascorbic acid, more commonly known as Vitamin C is an important nutrient that helps the body form cartilage, muscle, blood vessels, and collagen in bones. It also aids in the body’s healing process. Vitamin C is classified as an antioxidant, so it can protect your cells from free radicals; molecules produced when the body is exposed to radiation, smoke, and other unhealthy sources. Vitamin C can also help your body store iron.
Since the body doesn’t produce Vitamin C naturally, you must obtain it from your diet or vitamin and mineral supplements. Vitamin C is commonly found in citrus fruits, berries, peppers, spinach, and broccoli. Vitamin C also has the ability to:
- Support immune system health
- Optimize bone strength
- Support body tissue regeneration
- Maintain collagen formation
- Support mineral metabolism in bones
If you don’t regularly incorporate foods rich in Vitamin C into your diet, you could be missing out on the vitamin’s essential benefits.
2. Vitamin B-12
Cobalamin, more widely referred to as Vitamin B-12, plays an integral role in the formation of red blood cells, nerve functioning, DNA production, and cell metabolism. Meat, poultry, and many dairy products are often rich in Vitamin B-12, and although it occurs naturally in these food sources, it is often added to foods such as breakfast cereals. Those suffering from conditions that impact nutrient absorption may be prone to not getting enough Vitamin B-12.
It is recommended adults and children consume Vitamin B-12 on a daily basis. When regularly consumed, Vitamin B-12 can:
- Optimize energy levels
- Support healthy cholesterol
- Support cognitive and mental functioning
- Help with healthy growth and development
- Support cellular uptake of other vitamins
Vitamin B-12 is a great option if you feel sluggish or suffer from mental fog during the day. It can also be a great supplement for those worried about their cholesterol levels.
Magnesium is one of the most important minerals in terms of human health. Individuals who don’t consume enough magnesium are more likely to suffer from elevated inflammation markers. Those suffering from magnesium deficiency may also be at risk for osteoporosis. Eating foods high in magnesium may be able to help prevent hypertension. Magnesium can also:
- Support muscle health
- Aid glucose metabolism
- Support brain development
- Support a healthy metabolism
- Assist in digestion
By taking a magnesium supplement, you can enhance your body’s utilization and metabolism of magnesium while preventing nutrient deficiency.
Calcium is one of the most widely known minerals, and it is famous for its ability to help the body build and maintain strong bones. The muscles, nerves, and heart also need calcium to function correctly. Calcium tends to be present in dairy products, dark, leafy greens, and fish with soft bones (ex: salmon and sardines). Calcium can also promote healthy connective tissue health. Consuming a calcium supplement is a great way to maintain your body’s calcium levels and enhance the mineral’s absorption.
Are You Getting All the Nutrients You Need From Your Diet?
Ensuring your body has all the vitamins and minerals it needs to properly function doesn’t have to be difficult. If you don’t think you are getting all the necessary nutrients from your diet alone, taking a supplement can be a great decision. Supplements ensure you receive essential nutrients in a simple, easy-to-take form.