A guide to essential vitamins and minerals

Vitamins and minerals play a crucial role in our body's functions and overall health. They support everything from immune function and energy production to bone strength, hormone balance and cognitive abilities. In this guide, we review the most important vitamins and minerals, their functions, how they affect the body and where you can find them.

What are vitamins and minerals?

Vitamins are organic compounds that the body needs in small amounts to function optimally. They are essential for metabolism, energy production, and the body's ability to repair cells. Minerals are inorganic nutrients that support a variety of biological functions such as bone formation, enzyme activity, and fluid balance.

Both vitamins and minerals are essential for life, but since the body cannot produce most of them itself, we must obtain them through diet or supplements.

Essential vitamins

1. Vitamin A – Vision, skin and immune system

• Function: Vitamin A plays a crucial role in eye health, especially for night vision. It also helps with cell growth, skin elasticity, and immune function.

• Sources: Carrots, sweet potatoes, spinach, liver, eggs.

• Supplements: A good vitamin A supplement can support vision and improve skin regeneration.

2. B vitamins – Energy, nervous system and brain function

• Function: B vitamins are important for the body's energy production, nervous system function, and red blood cell formation. They also play a role in brain health and mood regulation.

• Sources: Whole grains, meat, dairy products, legumes, eggs, nuts.

• Supplements: B-complex supplements may be beneficial for those who experience fatigue, stress, or follow a vegetarian/vegan diet.

3. Vitamin C – Immune system, skin and cell repair

• Function: Vitamin C acts as a powerful antioxidant that protects cells from damage caused by free radicals. It promotes collagen formation, wound healing and optimizes iron absorption.

• Sources: Citrus fruits, peppers, strawberries, broccoli, kiwi.

• Supplement: Especially important during the winter months or for people with a low fruit and vegetable intake.

4. Vitamin D – Bones, immune system and hormones

• Function: Vitamin D helps the body absorb calcium, which is essential for strong bones and teeth. It also plays an important role in the immune system and can affect hormone balance.

• Sources: Sunlight, fatty fish, eggs, fortified dairy products.

• Supplements: Many people have low vitamin D levels, especially during the winter months, and may benefit from a quality vitamin D supplement.

5. Vitamin E – Cell protection and skin health

• Function: Vitamin E acts as an antioxidant, protecting cells from oxidative stress and contributing to healthy skin and a strong immune system.

• Sources: Nuts, seeds, spinach, vegetable oils.

• Supplements: May be beneficial for skin problems or as part of an anti-aging strategy.

6. Vitamin K – Blood clotting and bones

• Function: Vitamin K is important for the blood's ability to clot and contributes to a strong bone structure.

• Sources: Green leafy vegetables, fermented foods, meat.

• Supplements: Often recommended for those with osteoporosis or those taking blood-thinning medications.

Essential minerals

1. Magnesium – Muscles, nervous system and stress reduction

• Function: Magnesium helps muscles relax, supports the nervous system and is essential for the body's energy production.

• Sources: Dark leafy greens, nuts, seeds, whole grains.

• Grants: Upgraded Magnesium is an effective solution for optimal absorption.

2. Calcium – Bones, teeth and muscles

• Function: Calcium is essential for strong bones, teeth and proper muscle function.

• Sources: Dairy products, almonds, kale, sardines.

• Supplements: Recommended for those who do not consume enough calcium through their diet.

3. Iron – Oxygen transport and energy

• Function: Iron helps transport oxygen in the blood and prevents fatigue.

• Sources: Meat, legumes, spinach.

• Supplements: Especially important for women of childbearing age.

4. Zinc – Immune system, skin and hormone balance

• Function: Zinc supports the immune system, wound healing, testosterone production and skin health.

• Sources: Meat, seafood, legumes, nuts.

• Grants: Upgraded Zinc is a good choice for optimal absorption.

5. Selenium – Cell protection and thyroid function

• Function: Selenium acts as an antioxidant, protects cells and supports thyroid function.

• Sources: Brazil nuts, fish, meat.

• Grants: Upgraded Selenium can help maintain healthy levels.

6. Copper – Blood circulation and immune system

• Function: Copper helps with the formation of red blood cells and supports the immune system.

• Sources: Nuts, shellfish, whole grains.

• Grants: Upgraded Copper can improve absorption.

Conclusion

Vitamins and minerals are essential for our health, but many people don't get enough from their diet alone. Quality supplements can help ensure optimal balance and support the body in functioning at its best.