Vitamins and minerals are complete organic compounds which are essential in many small quantities to the healthy sustain life. People can get vitamins and minerals from many good foods, because the people’s bodies either do not produce enough of vitamins and minerals, or not at all.
In this list of vitamins and minerals, all people can find the best the organic compound containing carbon. When a human organism does not produce enough of the organic chemical compounds that it needs in small amounts, it must get them from foods. And my vitamin and mineral list will show you all of the things you need to consume.
Sometimes the compounds are the good vitamins and minerals for people but bad for some animals. For example, the vitamin C (ascorbic acid) is a good vitamin for people but not good for dogs, because the dog will be able to produce (synthesize) enough for their needs, while people cannot.
This list of vitamins and minerals provides full information on what good vitamin and mineral are, the different form of these vitamins and minerals.
List of vitamins and minerals – The Necessary Things For Human Being
1. Vitamin A
Staying in the first in the list of vitamins and minerals is the Vitamin A including the retinol and carotenoids. This kind of vitamin can save humans’ eyes health and prevent the problem of age-related blindness due to the macular degeneration. The vitamin A functions as the antioxidant. It can neutralize the free radicals potentially, which damage human’s cells. It can boost people’s immunity via this mechanism. The good beta carotene, which can be called pro-vitamin A, includes in some good and healthy foods, such as vegetables and fruits, such as carrots, tomatoes, pumpkins, apricots, guavas, and green vegetables.
The second supplement in my list of vitamins and minerals Thiamin – Vitamin B which can help the human’s body convert all carbohydrates into the full energy. Vitamin B1 is essential for people’s heart, nervous and immune system, and muscles to function in the proper way. People get vitamin B1 from many kinds of different foods, including cereals, pasta, and fortified breads; dried beans, soy foods, and all type of peas; lean meats; and the whole grains like rice, and wheat germ. Teen guys need about 1.2 mg of vitamin B1 each day, and the teen girls need about 1 mg.
3. Vitamin B2
Vitamin B2 is in the spinach, broccoli, whole grain foods, turnip greens, and asparagus. This kind of vitamin can help the human’s body metabolize the energy. The human’s eyes can benefit from the B2 resulting in then healthy vision. Vitamin B2 also supports the human’s body building the tissues.
Insufficient B2 supplies will lead to sore throat, anemia, cracking lips and scaly skin. There is no danger if you use overdose.
4. Vitamin B3
The Vitamin B3 foods include the green leafy vegetables, or lean meats. Eating a large of the mixed green spinach salad with chicken can be a good way to get a large amount of vitamin B3.
The human’s body can use vitamin B3 in the processes of creating energy. It also supports the digestion. The human’s nervous system can be boosted by vitamin B3.
The vitamin B3 deficiency can cause the development of the pellagra. This pellagra embodies host of the nasty symptoms containing: especially sensitivity to the sunlight, lesions, diarrhea, aggression, weakness, insomnia, dementia, and confusion. If people consume overdose of vitamin B3, it can cause the liver damage. People should take 16.0 mg daily. People can find out many cleansing foods for their body to save their health.
5. Vitamin B6
Pyridoxine and Vitamin can support people in the function of facilitating brain, and in the process of metabolism. This vitamin will help people boost their memory. If people are deficient in the vitamin B6, they can get anemia, depression, and poor brain function. The good sources of vitamin B6 are bananas, oatmeal, cereals, avocados, beans, poultry, and meat.
6. Vitamin B9
Vitamin B9 is especially critical particularly during the pregnancy. If woman does not take enough amounts of vitamin B9 during the long pregnancy, her child can suffer from the poor development of the mental retardation and nervous system. This kind of vitamin is also vital for the process of blood cell production. If people want to make sure that they are taking enough of the vitamin B9. They should eat more green vegetables, fortified grains, legumes, liver, and eggs in their diet.
7. Vitamin B7 – Biotin
Biotin or vitamin B7 plays important role in the carbon dioxide transfer and it is necessary to metabolism of the fat and carbohydrate.
Vitamin B7 is in breads, beans, brewer’s yeast, chocolate, cauliflower, egg yolks, fish, legumes, kidney, liver, meat, molasses, nuts, oatmeal, dairy products, oysters, peanut butter, wheat germ, whole grains and poultry.
The results of the vitamin B7 deficiency are fatigue, nausea, depression, muscle pains, anemia, and hair loss. People should take about 300 micrograms of vitamin B7 a day.
8. Vitamin B12
Vitamin B12 or cyanocobalamin is responsible for the formation, and creation of all new cells, the production of the proteins, and the good metabolism. The good sources of vitamin B12 are milk, cheese, eggs, yogurt, fish, and meat. If some of people are a vegetarian, they can be at a higher risk of the deficiency of vitamin B12. Therefore, they need to take the supplementation of vitamin B12 daily.
9. Vitamin C
Vitamin C can be called the ascorbic acid, it serves as a natural antioxidant and is critical in facilitating the wound healing. It helps in the formation of the collagen, which will be needed in big amounts for repairing the wounds. It helps in the production of all new red blood cells, which can deliver oxygen to human’s brain and to the other cells of body. Vitamin C is in citrus fruits, strawberries, grapefruits, broccoli and tomatoes.
10. Vitamin D
Vitamin D can support stave off the multitude of people’s health problems like cancer, heart disease, and depression. Many nutrition experts recommend that people should consume extra vitamin D because most of the multivitamins don’t contain enough. Some of foods like liver, eggs, and fatty fish can contain a tiny amount of vitamin D. People’s bodies make this naturally when they exposed to the sunlight. Thanks to the sun protection and the weather variability, people can lower their skin cancer risk.
11. Vitamin E
Tocopherol and vitamin E acts as the good antioxidant. Aside from functions of vitamin E in the process of the production of the red blood cells and in the maintenance of integrity of the cellular membranes, this has long been proposed that the vitamin E will support slow down aging. The good sources of the vitamin E include nuts or the nut products, cod liver oil, wheat germ, safflower oil, margarine and corn oil.
12. Vitamin K
Vitamin K is not an essential vitamin, but why do I put it in this list of vitamins and minerals? Because it plays important key in strong bones improvement and it can maintain the normal blood clotting in all older people. The good sources of the vitamin K are green vegetables, broccoli, soybean oil, alfalfa, fish oil, and cooked spinach.
OMEGA-3s is in the fish oil, and the algae. The experts recommend that people should take 1,000 mg daily. The fatty acids in the omega- 3s are DHA and EPA. People should take a good supplement with the combination of the DHA and EPA, which can be indicated on good label.
Calcium is vital for human’s strong bones, especially for all women, teenagers, to develop the bone weakening osteoporosis. According to USDA, all pre menopausal women under the 50 need 1,000 mg per day; these women over the 50 will need 1,200 per day.
15. Beta Carotene
Beta-carotene is in apricots, red peppers broccoli, and many fruits and vegetables, will be converted to the good vitamin A in human’s body. The vitamin A will be responsible for the strengthening, and building of human’s bones, skin, mucous membranes, and soft tissue. The carotenoid compounds have the antioxidant properties, including the alpha carotene, gamma-carotene, and lycopene.
The last supplement in my list of vitamins and minerals is folate. Folate is called folic acid, is important in the good development of central nervous system. This important nutrient also supports to make RNA and DNA, the building blocks of the cells. This also prevents the alterations to DNA that will cause the cancer. Children and Adults require the folate to build the normal red blood cells and prevent the anemia.
Deficiencies of the folate in all pregnant women are linked to the neural tube defects such as the spina bifida. The spina bifida is the incomplete closure of spine. Because of this high risk of the birth defects, many good foods, such as breakfast cereals, and breads, are fortified with the folic acid.
There are 16 needed supplements in my list of vitamins and minerals will help you to improve total health of all people. If you think this vitamin and mineral list contains many useful information, you can share for all other people. Or if you want to add more good supplements in this list of vitamins and minerals, you can leave your comment at the end of my blog.