“Rich men trust not in wealth. Gold cannot buy health.”
- Thomas Nash
Man essentially needs vitamins and minerals from infancy to senility for without them he cannot live.We need them for normal growth, development, maintenance of good health and prevention of diseases.
Vitamins and minerals are commonly called as chemical catalysts; mediators, or body regulators, and they aid in the body metabolism. We find them in the variety of foods we eat like meat, vegetables, fruits, grains, water and milk we drink. We direly need them for proper utilization of carbohydrates, proteins and fats.
Let us review their basic functions. Nutritionists divide the essential vitamins into 2 major groups based on their effects on the body. The first group is the water-soluble vitamins – vitamin C (Ascorbic acid) also known as “Anti-stress vitamin.” Functions: resistance against infection, necessary for wound healing, needed for healthy teeth, gums, and blood vessels. Sources: citrus fruits, tomatoes, melons, green vegetables and potatoes. The B-complex vitamins are: B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B6 (Pyridoxine), and B12 (Cyanocobalamin). Functions: They are needed for growth and development, for appetite, regulates the nervous system, strengthen muscles and heart, help form antibodies and red blood cells, maintain good vision, skin, nails and hair. Sources: Chicken, beef, fish, beans, whole grains, cereals, bread, dairy products.
The second group of vitamins is the fat-soluble vitamins namely: Vit A, D, K, and E. Vit A contains beta carotene. It helps maintain healthy body tissues, softens the skin, fortifies mucous membranes, prevents blindness and lung cancer. It becomes toxic if taken in excess. Vit D – needed for maintenance of healthy teeth and bones. Sources: eggs, fish (tuna), liver, Ergosterol – “sunshine vitamin” from early sunlight. Calcium cannot be absorbed without Vitamin D. Vitamin E – important for tissue repair (healing), prevents cancer and heart disease. Sources: Green vegetables, milk, nuts, fish, beans. Vit K – it prevents blood clotting and prevents hemorrhage. Sources: Eggs, liver, vegetables, fats. Doctors say that vitamin deficiencies are usually multiple.
The major minerals are calcium, magnesium, phosphorus, potassium, iron and zinc. Our body is well supplied with them through our daily intake of foods and fruits, vegetables, fishes, milk and water. But we only become deficient on them during extreme deprivations like being sick with serious diseases and during epidemics.We only need traces of them to keep us feel young, strong and healthy.
People who really need vitamin supplements are the pregnant and nursing mothers, growing children, those who are suffering from debilitating and chronic illness (example tuberculosis, cancer, AIDS, etc.), athletes, highly stressed or over worked people, and the elderlies. However, if one is physically and mentally healthy, eating a well-balanced diet, well-exercised, one does not worry about taking those multivitamins.