Top 10 Nutrients Essential For Maintaining Good Health

By Author: rido maxx
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Food is the most important source of nutrition for us. In fact, food is the only source of nutrition for majority of the population. Eating a balanced diet thus becomes important as it not only provides vitamins, minerals and trace elements but also is responsible for providing the body with dietary fats, carbohydrates and proteins.

Although multiple minerals and vitamins are necessary for good health, there are 10 vitamins and minerals that are absolutely essential for our body and we should ensure that our body is provided with these 10 vital ingredients to keep it in a good shape. We can get these from the food that we consume, but the problem is that most of us are not consuming nutrient rich food.

Moreover, factors like increasing age, interaction with medicines and medical conditions impair the body’s ability to absorb nutrition from food. This leads to a deficiency of vitamins, minerals, etc. Here, the role of supplements providing multivitamin, minerals and trace elements becomes vital.

The 10 vital elements that could be supplemented to avoid any deficiencies are as below:

Iron

Haemoglobin ...
... is a protein found in the red blood cells of the body. It performs the vital function of carrying oxygen to all parts of our body. When iron is deficient in the diet, which is likely to there in vegetarians; the haemoglobin is not produced in sufficient quantity; leading to iron deficiency anaemia. Body develops weakness and the person feels fatigued in anaemia. Thus, iron is very important element that needs to be supplemented in case of deficiency.

Some iron rich foods are: Sea food, liver and red meat, cashews, tofu, lentils, broccoli and beans.

Magnesium

Foods like potatoes, beans, spinach, peanuts, cashews, broccoli, almonds, brown rice, oats, dairy products, beef and chicken are a good source of dietary magnesium.
Magnesium influences the health of bones, nerves, muscles, rhythm of the heart and in blood glucose control. Magnesium is vital for enzymatic function which regulates many important processes in our body. Thus, magnesium deficiency can lead to multiple problems in the body and needs to be taken care of efficiently.

Zinc

This mineral has garnered so much attention in the covid times that we all know its important role in building the immunity of our body. Zinc also is needed for normal growth of a child right from pregnancy.
Zinc is found in dairy products, nuts, beans, grains, ginger, meat and fish. The bioavailability of zinc from non-veg sources is better than vegetarian food.

Calcium

Calcium keeps your bones, teeth, muscles and nerves in top condition. It is also needed in important metabolic functions. The Postmenopausal women lose calcium from their bones due to hormonal changes leading to weakening of bones or development of osteoporosis. The only option is to strengthen the bones by ensuring enough calcium intake.
Dairy products are rich in calcium. Milk, yogurt, cheese, etc. all provide calcium that is well absorbed by the body. Other foods that provide us calcium are sardines, salmon, spinach, broccoli, cooked kale, etc.

Vitamin A

This vitamin is also called as beta carotene. It is essential for the good health of liver, lungs, heart, eyes, and also for a strong reproductive and immune system.
The good dietary sources of vitamin A are carrots, broccoli, green leafy vegetables, apricots, cantaloupe, mangoes, salmon fish, beef liver, squash, fortified cereals and dairy products.

Vitamin B

This is a group of eight B vitamins which are B1, B2, B3, B5, B6, B7, B9 and B12. They are also known as Thiamin, Riboflavin, Niacin, Pantothenic acid, Pyridoxine, Biotin, Folate and Cobalamin respectively. Vitamin B helps the body to convert proteins, carbohydrates and fats into usable energy. The cell health right from development, growth and function is influenced by various B vitamins.
People who are addicted to alcohol are likely to be deficient in vitamin B. Pregnant and breast-feeding women need more of this vitamin. Folate, which is an important vitamin B type is responsible for preventing the birth defects. B12 deficiency is generally seen in strict vegetarians.
The dietary sources of vitamin B are eggs, poultry, meat, organ meats, seeds, legumes, whole grains, nuts, pasta and breads.

Vitamin C

Vitamin C is an immune system booster. It is a powerful antioxidant and helps fight off the attack of free radicals. This helps in keeping our cells healthy. In smokers; Vitamin C becomes very important as smoking produces free radicals.
Iron absorption is improved in presence of vitamin C; specially the iron from plant-based foods and supplements. This vitamin helps in producing collagen and thus helps in wound healing.
Vitamin C is naturally available in citrus fruits. Baked potatoes with the skin intact are a rich source of Vitamin B6 and folate. Tomatoes, cantaloupe, brussels sprouts, broccoli, kiwi fruit, strawberries, and red and green peppers are also rich in vitamin C.

Vitamin D

Absorption of calcium in the bones is facilitated by Vitamin D. Thus, it is an essential ingredient for strong bones. The immune system also needs vitamin D to function optimally.
Soaking the early morning sun is a good way to get this vitamin. In people who have malabsorption disorder are not or cannot be exposed to sunlight are deficient in Vitamin D. Although sunlight is the best source of this vitamin, certain foods like egg yolk, nut milks, tuna, salmon, mackerel, mushrooms, beef liver and cereals are also good sources of Vitamin D.

Vitamin E

Extensively used to maintain skin health, vitamin E protects our cells from the attack of free radicals. It also helps to prevent blood clots and supports the development of a strong immune system.
The natural sources of Vitamin E are wheatgerm, safflower and sunflower oils; butternut squash, spinach, peanuts, sunflower seeds, almonds, avocados and swiss chard.

Vitamin K

This vitamin helps in bone health and is vital for blood clotting. People who undergo bariatric surgeries or have a malabsorption syndrome need more vitamin K.
Lettuce, figs, eggs, spinach, vegetable oils, kale, broccoli, meat, soybeans, cheese, blueberries are rich sources of vitamin K.
Multivitamin and multimineral tablets like Ridomaxx Men and Ridomaxx Women are excellent source for meeting the nutritional deficiencies in the diet.

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