Three other major minerals—calcium, phosphorus, and magnesium—are important for healthy bones. Sulfur helps stabilize protein structures, including some of those that make up hair, skin, and nails.
Having too much of one major mineral can result in a deficiency of another. These sorts of imbalances are usually caused by overloads from supplements, not food sources. Here are two examples:. A thimble could easily contain the distillation of all the trace minerals normally found in your body. Yet their contributions are just as essential as those of major minerals such as calcium and phosphorus, which each account for more than a pound of your body weight.
The other trace minerals perform equally vital jobs, such as helping to block damage to body cells and forming parts of key enzymes or enhancing their activity. Trace minerals interact with one another, sometimes in ways that can trigger imbalances. Too much of one can cause or contribute to a deficiency of another. Here are some examples:. Antioxidant is a catchall term for any compound that can counteract unstable molecules such as free radicals that damage DNA, cell membranes, and other parts of cells.
Your body cells naturally produce plenty of antioxidants to put on patrol. The foods you eat—and, perhaps, some of the supplements you take—are another source of antioxidant compounds. Carotenoids such as lycopene in tomatoes and lutein in kale and flavonoids such as anthocyanins in blueberries, quercetin in apples and onions, and catechins in green tea are antioxidants.
The vitamins C and E and the mineral selenium also have antioxidant properties. Free radicals are a natural byproduct of energy metabolism and are also generated by ultraviolet rays, tobacco smoke, and air pollution. They lack a full complement of electrons, which makes them unstable, so they steal electrons from other molecules, damaging those molecules in the process.
Free radicals have a well-deserved reputation for causing cellular damage. But they can be helpful, too. When immune system cells muster to fight intruders, the oxygen they use spins off an army of free radicals that destroys viruses, bacteria, and damaged body cells in an oxidative burst. Vitamin C can then disarm the free radicals. Antioxidants are able to neutralize marauders such as free radicals by giving up some of their own electrons. When a vitamin C or E molecule makes this sacrifice, it may allow a crucial protein, gene, or cell membrane to escape damage.
This helps break a chain reaction that can affect many other cells. Each of the nutrients that has antioxidant properties also has numerous other aspects and should be considered individually. The context is also important—in some settings, for example, vitamin C is an antioxidant, and in others it can be a pro-oxidant. Articles and advertisements have touted antioxidants as a way to help slow aging, fend off heart disease, improve flagging vision, and curb cancer.
And laboratory studies and many large-scale observational trials the type that query people about their eating habits and supplement use and then track their disease patterns have noted benefits from diets rich in certain antioxidants and, in some cases, from antioxidant supplements.
But results from randomized controlled trials in which people are assigned to take specific nutrients or a placebo have failed to back up many of these claims.
One study that pooled results from 68 randomized trials with over , participants found that people who were given vitamin E, beta carotene, and vitamin A had a higher risk of death than those who took a placebo. Health Home Wellness and Prevention. A study that tracked the mental functioning and multivitamin use of 5, men for 12 years found that multivitamins did not reduce risk for mental declines such as memory loss or slowed-down thinking. A study of 1, heart attack survivors who took a high-dose multivitamin or placebo for up to 55 months.
Rates of later heart attacks , heart surgeries and deaths were similar in the two groups. Is a daily vitamin necessary? And I have yogurt sometimes too. Vitamins and minerals, such as iron , calcium and vitamin C , are essential nutrients that your body needs in small amounts to work properly.
Many people choose to take supplements but taking too much or taking them for too long could be harmful. The Department of Health and Social Care recommends certain supplements for some groups of people who are at risk of deficiency.
If you're pregnant, trying for a baby or could get pregnant, it's recommended that you take a microgram folic acid supplement every day until you're 12 weeks pregnant. Folic acid supplements need to be taken before you get pregnant, so start taking them before you stop using contraception or if there's a chance you might get pregnant. Folic acid can help to prevent neural tube defects such as spina bifida. Find out more about vitamins, supplements and nutrition in pregnancy.
Specific vitamins, such as magnesium, C0Q10, and B vitamins, all contribute to a healthy cardiovascular system. Just make sure to combine it with eating heart-healthy foods. Everyone does their best to eat healthily, but other nutrients can be difficult to get from food alone. Moreover, you can also take vitamins E and D to strengthen your immunity. You can get vitamins by purchasing them at a local pharmacy or a vitamin shop. You still need to eat sufficient fruits and green leafy vegetables.
One of the best benefits of taking vitamins regularly is that it keeps the body in good working order. Basically, vitamins work hard to keep the body functioning properly and help drive the essential processes that are required daily. Every nutrient you get from vitamins is on a mission to provide benefits that help you achieve your wellness goals in no time. Taking particular vitamins has been known to support your eye health.
Vitamins E, C, A, and selenium are beneficial for improving eyesight. Also, taking a combination of zeaxanthin, lutein, and vitamins can lessen the risk of macular degeneration. The time spent looking at the screens on TVs, computers, and phones have increased over the years, which is one of the main reasons why most people have poor eyesight.
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