Friday Aug 12, 2022

Rich vitamin foods and rich mineral foods. Why is the food we eat so important for our health?

Rich vitamin foods and rich mineral foods. Eating healthy.

Rich vitamin foods and rich mineral foods.

There are lots of reasons behind why we eat. The far most important reason is the need of our body which compels us to eat. We feel hungry and low while our stomach rumbles. We also eat in different moods to let them go while eating gives us joy.

But due to various other physical, emotional, and physiological reasons, it is necessary to select such a food that is healthy and beneficial to our body. In this regard, one should be clear regarding his good nutrition and food.

Good Diet and Health

Diet has always played a very important role in sustaining health. Nutrition from birth should be such that, that helps prevent certain diseases. We should be aware of the important nutrients that are essential to prevent such common diseases as scurvy, pellagra, and rickets. These are caused by a deficiency of vitamin C, vitamin B, and vitamin D respectively.

Healthy Food Provides Energy and Liveliness

We have experienced that when we are tired and feeling low after our work, we feel hungry. As soon as we eat the food, we start regaining our energy and once again feel energetic after attaining satiety.

The foods we eat supply the energy to our body’s requirements to function. You can take the example of putting petrol in your car to let it work or recharging your cell. Likewise, our body needs to be fed energy-giving foods every single day. Carbohydrates are the main form of energy for our body. These are easily broken down and digested. Glucose is the main product that is needed by the brain. In its absence hypoglycemia may occur. Our body also forms glucose with the help of proteins, a process is called gluconeogenesis. Fats can also be utilized in the formation of glucose.

No doubt our body also requires fats to be strong and healthy. They are present in the plasma membranes that cover all the cells of our body.

Good Food Provides Minerals & Vitamins

Our main activities of the body are supported by the array of nutrients given by the food we eat. A portion of good food is always enriched with important minerals and vitamins. It will provide you protein which after catabolizing in your body gives you amino acid. These are essential since they take part in building and repairing different parts of our body. Proteins are also vital for our immune system, nervous system, endocrine system, and different organs.

Good food also provides us with different kinds of minerals such as calcium, magnesium, sodium or iron, etc. These all play a fundamental role in maintaining our body health. Calcium makes our bones and teeth strong while iron is necessary for blood formation. Sodium maintains body electrolyte and fluid balance.

Vitamins are also important for our body and all these are provided in the foods containing them, otherwise, their deficiencies will lead to different kinds of diseases. Both minerals as well as vitamins act as an enzyme and boost the metabolism of proteins, carbohydrates, and fats.

A good food intake will give our body the right amount of energy along with essential minerals and vitamins that we all must have to stay healthy. Healthy nutrition also gives antioxidants that remove toxins, prevent aging and also keep us disease-free.

Rich vitamin foods

Rich vitamin foods

A balanced diet is a key to healthy living. That means an intake of all the constituents of the food cart in the right proportion. These include proteins, carbohydrates, and fats. But even if these are taken in the right proportion, it still isn’t enough for human health. There are micronutrients called vitamins which are needed in minute amounts but are no less vital than the above-mentioned macronutrients. Lack of vitamins in the human body can lead to the attack of numerous diseases and deficiencies. Thus vitamin food intake is very important for complete and healthy living.

Although many food items contain vitamins in short and scattered amounts, some foods have a high concentration of vitamins and are known as vitamin-rich foods. By ingestion of the right type and amount of rich vitamin foods, a human being can become almost superhuman. Such foods lead to enhancements in almost all parts and functionalities of your body. Starting from the eyes, vitamin A is famous for improving night vision. It is found in animal fat mostly in the form of beta-carotene. But that improved night vision is just the tip of the iceberg. Vitamin A can protect a person from lethal disorders like blood cancer, bone deformation, and blood diseases. It plays a pivotal role in the development and growth of the inner structure of the body.

Vitamin B is found in carbohydrate-rich foods. It is good for countering birth defects such as spinal cord malformation and crippling by birth. Vitamin B enriches tissues that are destined to become the spinal cord in the newborn. Apart from that, it is a shield against heart disease and cancer as a B-complex family reduces a toxic material, homocysteine, in blood. Vitamin C is also essential in small amounts as it fights infections, inflammations, and acts as an antioxidant.

Vitamin D is an immunity agent. Apart from sunlight, it is found in oily foods. It can help fight off a broad range of diseases, varying from influenza to cancer to skin diseases and even chronic infections. This wonder vitamin is said to even reduce mortality rates in certain communities. Vitamin E and K are present in wheat and vegetables respectively and are beneficial to health in the way that they help in building bones, forming platelets, and reducing the risk of a heart attack.

Thus it is clear that the intake of vitamins is essential for increasing your chances of living a healthy life. And this human requirement can only be met by the intake of rich vitamin foods. Apart from the macronutrients, special care has to be taken that our daily diet includes vitamin foods that have the right quantity of micronutrients needed for the efficient working and functioning of the human body. For this purpose, a balanced diet must include articles that are well known for being rich in vitamin foods, like cod liver oil, rice, wheat, citrus, etc. That is the way to a perfect living.

Foods containing vitamins

Foods containing vitamins good for your health

The basis of our health is the type of diet we take. If the type of food and its nutritional quality is good, we will be healthy whereas if it is of poor quality then our health will not be fine. We will be suffering from various diseases. In this era of tremendous advancement, still, we meet people with nutritional deficiencies. Where is the root of all these deficiencies laid? Why are people in this modern world still acquiring these deficiencies?

The answer is only the deficiency of true knowledge. People think that advice for taking vitamins and minerals is just for some particular group of people not for all. Likewise, there are so many such wrong thoughts and myths among different population groups throughout the world.

But the truth is that if you desire to be hale and hearty, you have to ensure that your body is receiving all vital vitamins and minerals in a definite proportion. Vitamins enable our cells and tissue to be more energetic. Diets devoid of vitamins will result in low energy to our cells and tissue and therefore a poor function of them and our body as a whole. Since in this era everything is available easily, similarly foods rich in vitamins are also easily available and are affordable. The requirement is to become acknowledged regarding their importance. You can check our list of foods that are especially enriched with vitamins.

Foods Containing Vitamins

Vitamins in Dairy Products

Milk is a rich source of vitamins in addition to carbohydrates, proteins, and fats. Its fat component contains fat-soluble vitamins such as vitamin A, vitamin D, and vitamin E.

Vitamins are present in vegetables

Almost all vegetables contain different vitamins except vitamin B12. They also contain carotene which is transformed into vitamin A. Many vegetables are a rich source of vitamin E which acts as an antioxidant in our body.

Vitamins are present in the whole grains

They also richly contain all kinds of vitamins. Vitamin E and B are present in them in good amounts but again vitamin B complex is absent in them. Some of the types of whole grains contain dietary fibers also that are necessary for our digestive system.

Meat contains vitamin B12

Meat is one of the rich sources of vitamin B12. This vitamin is very necessary to be safe from pernicious anemia. When people strictly follow vegetable diets, they mostly suffer from this important vitamin deficiency.

Fruits also contain vitamins

Fruits again are a very good source of vitamins. Different fruits contain different fruits. Although, many fruits do not possess vitamin D and vitamin B12 in them.

Vitamins in Fish

Fish is a great source of supplying different kinds of vitamins. Vitamin A, vitamin E, and vitamin D all are richly present in fish.

Vitamin C

Vitamin C is found in rich quantities in broccoli, papaya, orange, Brussels sprouts, lemon, and red bell pepper.

Vitamin E

Vitamin E is present in rich quantities in nuts such as almonds, hazelnuts, and green vegetables.

Vitamin B6

Vitamin B6 is found in chicken, potatoes, bananas, and beans.

Vitamin A

Vitamin A is found in carrot, liver, lettuce, dried herbs, papaya, etc.

Rich mineral foods

Rich mineral foods

Usually, it is thought that a balanced diet must have meat, cereals, and fat. That is true, but the story doesn’t end here. These are only the macronutrients, that is, components of diet which are needed in large quantities and make up most of your day-to-day diet. There are also micronutrients, namely vitamins and minerals. These are components that the body cannot produce on its own and have to be ingested externally.

The importance of minerals in a person’s diet is mostly underestimated. But this is a very wrong practice. Minerals reach through to us via a complex cycle that includes the absorption of these minerals by plants and animals when they take the help of common soil for their food. When a human being intakes these plants and animals as food, these minerals reach their system and perform the expected task. Rich mineral foods are imperative for certain body functions and growth. Iron, found in beef, makes you feel fresh. But that’s not its major function, its main task is to keep you alive as it is a pivotal part of your red blood cells and helps carry oxygen through the blood. Also found in eggs and meat is Zinc, helping you maintain beautiful hair and a developed immune system. Strong teeth result from Fluoride present in tea and water.

Milk is a mineral food that provides us with calcium, phosphorous, and potassium. Calcium is vital for strong bones, while phosphorous and potassium supply energy and regulate blood pressure. Magnesium converts the ingested carbohydrates into the energy needed for performing body tasks and also helps in fighting heart diseases. Sodium is present in salt and keeps the fluids in your body moving.

Chromium and Copper are trace nutrients. Chromium is extracted from the diet in the form of cheese and eggs. It is known to prevent diabetes and improve the breakdown of food containing fatty acids. The major food source of copper is tomatoes and fish, and it helps with a variety of physical and internal tasks ranging from the formation of healthy red blood cells to fighting off cancer. Salty food contains Iodine that regulates cholesterol and enhances metabolism rates in the body. Proteins are a source of sulfur which is a wonder mineral against aging. Sulfur also eliminates all the toxins from the body and is a purifier of blood and tissues. Selenium and
Molybdenum is also a mineral needed by the human body.

From the preceding discussion, it is clear that rich mineral foods are essential for the human body. Rich mineral foods help build and maintain all the body parts and functions. We must appreciate the importance of these minerals in our diet and make sure that the food we take contains, besides the macronutrients, these micronutrients. Minerals are the key to making a healthy person, a strikingly happy and complete one. Thus, in general, we should stick to diets such as cereals, meat, tomatoes, and all such things that are the source of all the 16 minerals needed by the human body.

Foods containing minerals

Foods containing minerals good for your health

Minerals are the chemical elements necessary for our body. These are not synthesis in the body but are found in the foods only. Usually, sources of minerals are foods of plant origins since plants absorb the minerals from the soil. There are many other sources of minerals. Here we present some rich mineral foods.

Minerals also play an important role in the formation and synthesis of enzymes that are needed to carry out various biochemical processes in our body. The best way to get a good amount of minerals in your body is by following a well-balanced diet containing vegetables, fruits, whole grains, and different protein sources.

Different minerals are sodium, iron, selenium, potassium, calcium, chloride, magnesium, zinc, etc. Different minerals execute different tasks within our bodies. For instance, minerals help in synthesizing important hormones, control our heartbeat along with other functions that are necessary for maintaining our body health. They must be present in normal proportions so that the body may carry out its normal functions easily.

Minerals are found in a rich amount in the foods below.

Best Minerals Sources

Minerals in Nuts and Grains

Minerals are present in large quantities in all the nuts and grains varieties. Minerals such as manganese, chloride, copper, magnesium, molybdenum, sodium, and selenium are all found in the nuts in rich amounts. Many of the nuts possess a high quantity of copper while salted nuts possess a high level of sodium in them. Different nuts that contain minerals include Brazil nuts, Cashews, Amaranth, Durum, Rye, Barley, Pumpkin seeds, Spelt, Buckwheat.

Fruits Containing Minerals

Different fruits contain minerals such as Strawberries, Oranges, Blackberries, Dates, Pears, Banana, Grapefruits, Blackcurrants, Pomegranate, Avocado, Apricot, Kiwi fruit, Guava, Watermelon.

Minerals Found in Vegetables

Vegetables are also a rich source of different sorts of minerals. Some of the vegetables particularly containing minerals are: Celery, Butternut squash, Okra, Amaranth leaves, Kale, Swiss chard, Bok Choy, Parsnip, Turnip, French beans, Brussels sprouts, Taro, Artichoke

The list is long and there are so many other vegetables that contain different other minerals in them.

Seafood Rich In Minerals

Seafood is also a rich source of minerals such as zinc, selenium, copper, and iron. Many different fishes are rich in minerals and vitamins e.g. oysters.

Beans Containing Minerals

Again these are also mineral-rich food and include all important minerals. Nowadays mineral fortified beans are also available in the market. Beans rich in minerals are Fava bean, Black bean, Lima bean, Adzuki bean, Pinto bean, Edamame, Kidney bean, Black eye peas, Winged beans, Soya beans.

Every part of our body is made up of minerals such as hairs, bones, different tissues, organs, muscles, etc. So we all have to make sure to get all minerals in a good amount in our bodies. Try to eat all the above-mentioned rich mineral fruits, vegetables or beans, etc. Although our body’s different organs require minerals we cannot synthesize them and need all the minerals from the food. If we are not careful regarding our body minerals’ content, they will start depleting and we will then face bad consequences.

To be safe from these, just add some foods rich in minerals daily to your diet and enjoy a healthy life!

Amna Sheikh

Amna Sheikh is a medical doctor with a Bachelor of Medicine, Bachelor of Surgery (MBBS), Bachelors in Economics and Statistics.  She is also a medical writer working as a freelancer for 10+ years and she is specialized in medical, health, and pharmaceutical writing, regulatory writing & clinical research. All her work is supported by a strong academic and professional experience.
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