Vitamins and minerals support healthy weight management, overall good health and vitality. They are essential for the body’s normal growth and development. Even minor deficiencies may cause permanent damage. Stress, poor diet and exposure to pollutants often make it important to supplement your diet with the proper vitamins and minerals.
Vitamins help us get energy from food and enable growth and repair of skin, bone and muscle.
- There are 13 vitamins that our bodies cannot produce; we need to eat them
- The 4 fat-soluble vitamins that can be stored for longer periods of time in the body are A, D, E and K
- The 9 water-soluble vitamins that cannot be stored in the body and deplete quickly are B-vitamins and Vitamin C
There are 17 minerals such as calcium, iron and magnesium that we must consume because the body cannot make them.
- Minerals such as calcium can help develop strong bones and teeth.
- Minerals also help the chemical processes in your cells that occur daily as part of normal metabolism.
A process called oxidation can take place in the cells of our body creating highly reactive molecules called free radicals that can cause damage to the body.
- Antioxidants help the body fight free radical damage
- They are found in colorful fruits and vegetables
- Aim for at least 7 servings a day of colorful fruits and vegetables
Fluid needs can vary depending on a person’s body size, the environment (you need more fluid when it’s hot and/or humid) and how active you are since a lot of fluid is lost through perspiration.
- The most important fluid is water
- Your body needs water to function properly
- Water helps regulate your body temperature.
- It transports nutrients to body cells
- Consuming eight 8-oz glasses per day of water helps you stay healthy