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You Need to Know: Important Facts about Vitamins and Minerals

Most vitamins and minerals contained in many fruits and vegetables certainly benefit the body as an antioxidant, keeping the body's metabolism and digestive tract. So that the consumption of vitamins and minerals you could be optimized further, you should know the facts about vitamins and minerals that your body was getting healthy and fit.

Here are the facts different types of vitamins and minerals in the body (as quoted by Medindia):

  • Calcium
Only one percent of the total calcium in the body is necessary for metabolic function, while the remaining 99 percent is used to provide strength and structure of bones and teeth. Calcium is the most abundant mineral in the body.

Together with phosphorus, calcium to form bones, teeth, and nerve cells. Natural sources of calcium are milk, yogurt, and cheese. But calcium is also contained in canned salmon, sardines with bones, and green leafy vegetables such as broccoli.

  • Potassium
Potassium or potassium plays an important role in the formation of protein and muscle, control of acid-base, and cardiac activity. If the body is deficient in potassium (hypokalemia) can cause muscle weakness, abnormal heart rate, and blood pressure increases.

Potassium is found in meat, fish such as salmon, cod, or sardines. Fruits and vegetables also contain a lot of potassium such as bananas and kiwi.

  • Iron
Iron is an essential mineral for the body with the primary function of oxygen transport, regulation of cell growth, and cell diferesiansi. Two-thirds of the amount of iron contained in the hemoglobin in the body. Babies absorb approximately 50 percent of the iron in formula milk while only 12 percent absorbed. Iron deficiency in infants cause bleeding in cernanya channel.

Heme and non-heme iron adalam two forms. Foods such as red meat, fish, and poultry are good sources to get heme iron. While the non-heme iron can be obtained from the nuts. Adults absorb about 15-35 percent of heme iron and 2-20 percent of non heme iron.

Iron deficiency may limit the supply of oxygen to the cells that lead to fatigue, poor performance, and decrease the body's immune system. However, too much iron is also harmful to the body. WHO estimates that 41.8 percent of pregnant women worldwide suffer from anemia caused by iron deficiency.

  • Vitamin A
Preformed vitamin A and provitamin A are different types of vitamin A. Preformed vitamin A are found mainly in fish, poultry, and dairy. While pro-vitamin A found in many fruits, vegetables, and vegetable products.

  • Vitamin B12
Vitamin B12 plays a role in the formation of red blood cells, DNA synthesis, and improve the function of the nervous system. Vitamin B12 deficiency can cause megaloblastic anemia, fatigue, weakness, constipation, loss of appetite, and weight loss. Can even cause numbness and tingling in the hands and feet.

  • Vitamin C
As we all know, vitamin C is found in fruits and vegetables such as oranges, broccoli, apples, strawberries, melon, baked potatoes, and tomatoes. Requirement of vitamin C 35 mg greater for smokers, including those who are exposed to secondhand smoke.

  • Vitamin E
Vitamin E is essential to boost the immune system, dilate blood vessels and prevent blood clots. Vitamin E is found in vegetable oils, nuts, green vegetables, and whole grains. Vitamin E and C acts as an antioxidant that helps prevent cell damage caused by free radicals.
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