Vitamins and Minerals :facts!

Beauty comes from within! I learned to care less about the perfect nose,eyes,chin or whatever! I want to be healthy and to look like that! We  have to help our body a little ,but what should we take , right? They are many vitamins and minerals,but we don’t know what we should take Here are some of the good minerals and vitamins and what they do! I take calcium,vitamin D and magnesium daily( and by daily I man when I remember)   ) It seems like a lot ,but actually you can find them combined so you can take one pill a day or so…

Here is the little list!

Minerals first

Calcium: Needed for structure of bones and teeth, for healthy nerves and muscle activity and in healing wounds and broken bones. Essential in blood clotting.

Copper: Needed for synthesis of hemoglobin and metabolism of iron. Helps maintain normal blood vessels.

Iodine: Needed for regulation of the use of energy in the body. Prevents goiter.

Iron: Needed to form hemoglobin, which carries oxygen from the lungs to the body cells (deficiency results in anemia).

Magnesium: Needed for structure of bones and teeth. Helps transmit nerve impulses and helps muscle contraction. Activates enzymes needed for carbohydrate and energy metabolism.

Phosphorus: Needed in combination with calcium for bones and teeth. Needed for enzymes used in energy metabolism. Regulates the balance between acids and bases in the body.

Potassium: Aids in the synthesis of protein. Helps maintain fluid balance. Required for healthy nerves and muscles.

Zinc: Helps in wound healing and essential for normal growth and development.

Now,vitamins!

Vitamin A: Necessary for growth, healthy skin, bones and teeth. Helps maintain good vision, especially in dim light, and helps body resist infection.

Vitamin D: Needed for the absorption and utilization of calcium and phosphorous to promote healthy bones and teeth.

Vitamin E: Helps retard destruction of vitamin A and ascorbic acid. Protects red blood cells.

Thiamin (B1): Promotes the use of carbohydrates for energy and helps maintain healthy nervous system.

Riboflavin (B2): Aids in the utilization of protein, fats and carbohydrates to produce energy and build tissue. Maintains healthy facial skin and eyes.

Niacin: Helps cells use oxygen to release energy and aids in the utilization of carbohydrates.

Pyridoxine (B6): Aids in the use of protein in the body; promotes normal utilization of copper and iron; prevents certain forms of anemia.

Cobalamin (B12): Needed for production of red blood cells in bone marrow; for building new proteins in the body and for normal functioning of the nervous tissue.

Folacin or Folic Acid (a B vitamin): Necessary for the development of red blood cells. Needed for normal metabolism of carbohydrates, proteins and fats.

Biotin (a B vitamin): Needed for normal metabolism of carbohydrates, proteins and fats.

Pantothenic Acid (a B vitamin): Aids in metabolism of carbohydrates, fats and protein to produce energy. Aids in the synthesis of amino acids, fatty acids and hormones.

Ascorbic Acid (Vitamin C): Needed for building the material that holds cells together (collagen) and for health of teeth, gums, and blood vessels. Improves iron absorption. Helps resist infection and aids in healing wounds.