Experts have always believed that vitamins and minerals are necessary for normal body metabolism and good health.  Vitamins serve as the chemical partners for enzymes involved in the body’s metabolism, cell production, tissue repair, and other vital processes. 

There are two kinds of vitamins.  One is a group of vitamins which are fat soluble such as vitamins A, D, E and K.  This vitamin type is absorbed by the body through processes that closely parallel the absorption of fat.  They are stored in the liver to be used up by the body very slowly.  The other groups of vitamins are the water soluble ones such as vitamins C and B complex which the body uses very quickly and its excess amounts are eliminated in the urine. 

Most nutritionists cites the importance of maintaining a well-balanced diet to achieve overall physical health.

 A person will basically get the necessary nutrients the body needs through eating a balanced diet every day.  But there could be problems when one eats a lot of vegetables. We should all know that it is necessary to eat a variety of foods and we must also eat a variety of vegetables so we can get the essential amino acids.  Unlike when people eat eggs, meat and poultry, the essential amino acids are already contained in these foods. But of course, when you eat meat, you should also eat fruits and vegetables to get the proper balance.

 According to the nutritionists, the two most important minerals that a woman should take are iron and calcium.  When women menstruate, a lot of iron is lost.  Women also need calcium because they are more prone to osteoporosis than men 

 “Foods rich in iron include animal liver, whole green cereals, nuts and green vegetables. Milk in general is rich in calcium and skim milk is rich in iron too, it has about 300 mg of calcium in a glass of milk.   Some Calcium-rich foods are yogurt, broccoli, spinach and oysters. 

Vitamin A could be very toxic if taken in a dosage of more than 5000 IU for a long period of time.  It can affect almost every part of the body, including the eyes, the bones, the genital and urinary tracts.  Severe toxicity, for instance, can cause blindness and may even be the threatening. 

Taking in mega doses of vitamin D long term can cause calcification of soft tissue and possibly kidney failure.  Large amounts of vitamin E may also cause bleeding problems while large doses of Vitamin K can trigger allergic-type responses including rash and itching. 

The miracle vitamin:  Vitamin E has been very popular among adults for it is believed to be the “fountain of youth”.  It is perceived to bring the youthful glow and vigor to older, more mature people. 

“Actually vitamin E’s role is to help in the release of heat and energy.  When your body’s energy has been released, you have greater endurance.  That’s why a lot of people taking vitamin E supplements feel like they have increased strength.”

 Vitamin E is also an antioxidant.  It protects the cell membranes and tissues.  It is good to take at least 30 UI daily of vitamin E.  Other foods rich in Vitamin E include vegetable oil, grains, wheat germ and lettuce. 

How much to take 

Vitamins and minerals intake varies according to a person’s physiological status. 

“When a woman is in her menopausal stage, she needs to drink more calcium.  Or if a woman is menstruating, she needs more iron in her diet.  It is also depends on your activities.  A sedentary woman needs less calcium and minerals than the active one.   When a physically active woman sweats, some of the minerals such as calcium and potassium leave her body. 

Does price matter? 

Most people are more likely to believe that an expensive brand of vitamin and mineral supplement can be absorbed by their body better than a cheaper priced one.  But watch out!  There appears to be no significant difference in quality between the supplements which are lower priced than those which are more expensive. 

Even doctors and nutritionists advise the public not to experiment on over the counter vitamin and mineral supplements.  “Always consult your doctor because he or she is the only one who will know what suits you . A low fat diet is good because it prevents fat from accumulating and clinging to the walls of your arteries.  This is the reason why many people today are have hypertension.” 

By strictly following the recommended daily allowance of iron and calcium is not enough.  A good and varied diet and good nutrition  and a good exercise program go  hand in hand with good health.

Tags: good health, healthy life style, minerals, vitamins