Vitamins and minerals: 20 facts you should know

Eating well is a balancing act. While we know that vitamins and minerals are important, few of us understand the role that they play in our everyday health. There’s a lot of misinformation out there and you may not be sure what to believe or trust. With this in mind, let’s take a look at some of the science-backed facts you should know.




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High doses of vitamins can be dangerous

Most people believe that they need to increase the amount of vitamins in their diet. However, high doses of vitamins A, D, E, or K can be toxic or lead to health issues, according to a report from Colorado State University. To stay healthy, make sure that you eat a balanced diet and seek advice from a medical professional.




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Vitamin B6 may be vital for pregnant women

When you’re pregnant, it’s essential that you give your body what it needs. A report from the National Institutes of Health suggests that vitamin B6 is involved in brain development during pregnancy and infancy. You can increase the amount of B6 in your diet by eating chicken, starchy vegetables, and non-citrus fruit. Speak to a doctor to determine what diet plan works for you and your condition.




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Magnesium may boost exercise performance

Want to train harder at the gym? A study published in the British Journal of Sports Medicine suggests that consuming more magnesium helps people withstand strenuous exercise. This means that people who tend to exercise more may need to increase their magnesium intake. Always speak to your doctor before altering your diet.




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Zinc may help heal wounds

Zinc, a micronutrient, may be more powerful than you think. Research published in the scientific journal Nutrients suggests that it plays a vital role in wound healing. According to the study, zinc can support membrane repair and immune defence. Some good dietary sources of the nutrient include shellfish, meat, nuts, and eggs.




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Vegetarians are at risk of B12 deficiency

Since B12 is commonly found in animal food sources, vegetarians are at risk of being deficient in this particular vitamin, according to research published in Nutrients. The report also suggests that vegetarians and vegans can get their required dose of the vitamin by consuming “fortified foods or supplements.”




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Vitamin C boosts your immune system

Protecting yourself against illnesses and viruses may be as simple as getting more vitamin C. A report from the National Institutes of Health suggests that this water-soluble vitamin plays a major role in supporting your immunity. Some major sources of the vitamin include citrus fruits, tomatoes, and potatoes.




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Vitamin A helps your eyes adjust to light

The myth that carrots help you see in the dark may have a kernel of truth. Vitamin A actually helps your eyes adjust to light and dim conditions, according to a report from Colorado State University. Fruits and vegetables, especially dark green and orange varieties, are rich in vitamin A.




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Folate may lower your risk of heart attack

Lowering your risk of heart problems is vital. A recent report published by The British Dietetic Association suggests that consuming folate—or folic acid—can reduce the levels of amino acids that irritate your blood vessels. This could help lower your overall risk of having a stroke or heart attack. Speak to a medical professional if you have questions about your heart health.




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Calcium strengthens your bones

Time to start drinking more milk! Boosting the amount of calcium in your diet can lead to small increases in bone density, according to a study published in the BMJ Journal. However, the researchers noted that these changes were not significant enough to reduce the risk of fractures.




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Phosphorus also helps bone health

While we’re on the topic of bone health, let’s talk about another compound you should know about. Phosphorus is a mineral found in high-protein foods, such as milk, meat, and whole grains. Research published in the Nutrition Journal suggests that it could help with bone mineral content and bone mineral density.




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Vitamin D supports your immunity

Your immune system helps your body fight off bacteria and viruses. Vitamin D plays a vital role in this area of your health, according to a report by Colorado State University. Vitamin D is especially prevalent in fatty fish protein. For more information on this topic, speak to a medical professional.




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The human body needs sodium

There’s no doubt that consuming too much sodium is bad for your health. However, a report from Harvard T.H. Chan suggests that the human body needs a small amount of this mineral for its vital functions. Sodium helps your body control its nerve impulses and contract and relax muscles. Get advice from your doctor on the recommended daily allowance.




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Vitamin C could cure your cold

Nobody likes a visit from the common cold. Research published in the American Family Physician medical journal suggests that vitamin C may lower the severity of a cold and speed up the healing process. When you start to feel a little sniffly, it may help to get more vitamin-rich foods in your diet. Of course, you should also speak to your doctor about the right treatment for you.




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Vitamin E works as an antioxidant





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Fluoride can prevent tooth decay

When consumed in drinking water, fluoride can help to reduce tooth decay in children, according to a study from the Journal of Dental Research. This means that exposure to the trace mineral might improve your overall oral hygiene. To boost your dental health, you should speak to a dentist or health professional.




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Vitamin K promotes bone health

Want strong and healthy bones? Getting enough vitamin K could be the answer. The vitamin helps to support your bone health, according to a report from Colorado State University. Sources of this vitamin include high-fibre foods, leafy greens, and vegetables. Talk to a nutritionist about how you can boost your intake naturally.




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Selenium may protect against heart disease

Boosting levels of selenium in the blood leads to a 24% lower risk of heart disease, according to an analysis study published in The American Journal of Clinical Nutrition. Crucial sources of selenium include Brazil nuts, fish, and certain types of meat. Speak to a medical professional to learn more.




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Potassium may lower your risk of stroke

Potassium, which is often found in white vegetables and fruit, could lower your risk of having a stroke, according to a study published in the journal Advances in Nutrition. Increasing your consumption of foods like bananas, avocados, eggplant, and apricots could help. Of course, you should speak to your doctor before radically changing your diet.




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Vitamin A helps the production of white blood cells

White blood cells help your immune system and allow you to fight illnesses, according to the medical textbook Clinical Methods. Getting enough vitamin A could help boost the production of these cells, according to Harvard T.H. Chan. Sources of this vitamin include eggs, milk, fruits, and vegetables.




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Vitamin K helps blood clotting

When you have a wound or cut, your blood needs to clot to stop the bleeding and protect against bacteria. Vitamin K makes a multitude of proteins that are essential in the blood clotting process, according to a report from Harvard T.H. Chan. Sources of this vitamin include leafy greens and a diverse range of vegetables.




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