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  • Sarah Del Rey

The Functions of Vitamins and Minerals

What is the importance of vitamins and minerals? Well, they are considered essential nutrients and they are important to a healthy functioning body!

There are so many different vitamins and minerals, it can be confusing and overwhelming at first. But fear not, we are here to put it straight forward and give you an easy to understand guide!

Below you will the main functions of the most crucial vitamins and minerals and examples of foods rich in these vitamins and minerals!

Vitamin A~ Is important for growth and development and the maintenance of the immune system! Vitamin A is great for your vision, teeth, and skin.

Some Vitamin A rich foods include Carrots, Sweet Potatoes, Spinach, and Broccoli.

Vitamin B~ Is important for cell metabolism and immune function! Vitamin B is great for iron absorption and energy production. Some Vitamin B rich foods include Eggs, Seeds/Nuts, Meat, and Whole Grains.

Vitamin C~ Is important for the repair of tissue and the enzymatic production! Vitamin C is also great for strengthening blood vessels, Collagen, antioxidant function, and Iron absorption. Some Vitamin C rich foods include Oranges, Tomatoes, Raspberries, and Cauliflower.

Vitamin D~ Is responsible for increasing intestinal absorption of Calcium, Magnesium, and Phosphate. Vitamin D is great for building and supporting strong and healthy bones! Some Vitamin D rich foods include Fatty Fish (Tuna, Salmon), Almond Milk, Egg Yolks, and Mushrooms.

Vitamin E~ Is important as it protects cells from free radicals. Vitamin E also improves blood circulation. Some Vitamin E rich foods include Sunflower Seeds, Butternut Squash, Swiss Chard, and Peanuts.

Vitamin K~ Is important in regards to blood clotting. Vitamin K is also important for bone metabolism. Some Vitamin K rich foods include Prunes, Kiwi, Kale, and Turnips.

Folate~ Is important in the production and maintenance of new cells and also prevents changes to DNA that may lead to cancer. Folate is also good for preventing birth defects during pregnancy. Some Folic Acid rich foods include Beans, Pasta, Grapefruit, and Leafy Greens.

Calcium~ Is important for the development of healthy teeth and bones. Calcium is a mineral necessary for life! Some Calcium-rich foods include Almonds, Sesame, Figs, and Chinese Cabbage.

Iron~ Is important for maintaining healthy blood. Iron is also responsible for building muscle naturally. Some Iron-rich foods include Quinoa, Red Meat, Shellfish, and Dried Fruit and Beans.

Zinc~ Is responsible for helping the immune system and to fight off bacteria and viruses. Zinc is also great for fertility and growth! Some Zinc-rich foods include Legumes, Meat, Seeds, and Dark Chocolate.

Chromium~ Is important for Glucose function. Chromium is also great for sustained energy! Chromium rich foods include Potatoes, Bananas, Green Beans, and Grape Juice.

We hope this info encourages you to incorporate some of these vitamins and minerals into your daily life! Take care of your body and your body will take care of you!

Much love & light,

Sarah Del Rey

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