Vitamins and minerals : Healthy eating is the way to go

Vitamins and minerals : Healthy eating is the way to go

Vitamins and minerals are essential to the proper functioning of our bodies. And the best way to obtain all the necessary nutrients is to eat a balanced diet.

Role of vitamins and minerals

Vitamins and minerals play many roles. Here are a few examples:

  • Calcium –Strengthens teeth and bones.
  • Folic acid – Helps promote the production of red blood cells and the normal development of the neural tube in the foetus.
  • Vitamin B6 – Protects against heart disease.
  • Vitamin B12 – Reduces the risk of anaemia, heart disease and strokes.
  • Vitamins C and E – These are antioxidants. (However, the efficacy of vitamin E has not been fully proven.)
  • Vitamin D – Promotes the absorption of calcium and phosphorus.
  • Vitamin K – Promotes blood coagulation.

Vitamin D

Vitamin D is recognized for its role in keeping bones and teeth healthy by supporting calcium absorption and promoting the development and maintenance of good bone density. Without it, bones can become thin, soft, brittle and misshapen. It also helps to prevent osteoporosis.

In addition, vitamin D may even reduce the risks for certain types of cancers (e.g. prostate, breast and colorectal cancer).

It can be found in certain foods, such as:

  • Fish, like tuna and salmon;
  • Milk;
  • Margarine;
  • Some soy drinks.

Our bodies can also manufacture vitamin D when our skin is exposed to the sun.

Folic acid

If you are thinking about getting pregnant, start taking folic acid right now since it reduces the risk of neural tube defects. The neural tube is the part of the embryo that forms the brain and spinal cord during the first weeks of pregnancy.

Some women are more at risk of giving birth to a baby with a neural tube defect. Here are the risk factors:

Nutrition

It is possible to obtain most of the nutrients your body needs by following these few basic principles:

  • Eat balanced meals.
  • Eat a varied diet.
  • Eat fresh, high-quality foods.
  • Make sound food choices by opting for healthy, unprocessed foods.

The required amounts of vitamins and minerals are difficult to establish since they vary according to a person’s:

  • Age;
  • Size;
  • Gender;
  • Muscle activity.

The amounts required also increase during periods of:

  • Growth;
  • Illness;
  • Pregnancy and breastfeeding.

Vitamin supplements

Generally speaking, if you are eating properly, chances are you are currently meeting your nutritional needs. However, you may require a supplement if you are:

  • Over 65 years of age
  • Experiencing menopause
  • Eating poorly
  • Following a strict or restricted diet (allergies, foodintolerances or vegetarianism)
  • A smoker
  • Pregnant or wanting to get pregnant

Please note that certain products can interact with medications you are using. So, before taking any vitamin or mineral supplements, ask your pharmacist for advice!

Pharmacy services

Do you have questions about vitamins, minerals or supplements? Talk to your pharmacist. He’s there to help!

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