"Vitality in Vitamins and Minerals: The Micro-Nutrient Mosaic"

Welcome once again to "The Whole Plate," where today we're zooming in on the unsung heroes of our health – the micro-nutrients. Vitamins and minerals might be the supporting actors in the story of our diet, but they play a starring role in keeping us at the pinnacle of health and vitality.

With each colorful vegetable, each piece of succulent fruit, and every handful of nuts, we're not just indulging in nature's bounty; we're giving our bodies the tools they need to thrive. Let’s delve into the micro-nutrient mosaic that can paint our health picture with the brightest colors.

In addition to being crucial for your physical health and wellbeing, vitamins and minerals may also enhance your appearance.

A person who consumes a lot of antioxidants and minerals may notice that their skin is brighter and younger-looking, they have stronger bones and teeth, and their hair is shinier. Due to antioxidants' ability to enhance suppleness and combat the free radicals that accelerate aging, older adults may finally start to seem younger. Micronutrients are vitamins, minerals, and other nutrients that we require in very little amounts to remain healthy. They are crucial to our health, much as macronutrients.

Many micronutrients have minimum and maximum consumption levels, which is an essential point to remember. You will become unwell if you consume too much or too little. Due to their ease of digestion, several micronutrients, including calcium and vitamin C, may be consumed in practically any amount with little to no negative consequences. When ingested in excessive amounts, some can be highly hazardous. For instance, taking too much vitamin A might result in nausea, stupor, and, in very rare circumstances, death.

The majority of vitamins and minerals are followed by letters like RDA. These letters denote the recommended dosage for you.

RDA - Recommended Dietary Allowance 

AI - Adequate Intake

UL - Tolerable Upper Intake Level (maximum amount)

DV - Daily Value (usually the same as RDA)

You should also keep in mind that your daily requirement for vitamins and minerals is influenced by your genetics, age, and height. Your recommended daily allowance (RDA) for vitamin D is only 600 IU, however the National Association for Osteoporosis advises older adults to get 800-1,200 IU daily. Some people are sensitive, although some vitamins, like vitamin B, may be taken in levels well beyond their RDA. For this reason, it's always a good idea to see your doctor before taking more vitamins than your daily values or RDA prescribe.

Since food also contains fiber, lipids, and other necessary nutrients, getting your vitamins and minerals through food is nearly always preferable than taking supplements since food is easier for your body to digest and absorb. It's absolutely not a good idea to give your body a single vitamin in huge doses all at once. Your body prefers little dosages spread out throughout the day, much like with meals. Additionally, the majority of us only absorb a very little portion of a vitamin supplement, which means that we may still be receiving less than the advised dose. However, taking supplements can be the best course of action if you are lactose intolerant, allergic to particular vegetables, intolerant to them, or not yet ready to increase your diet of vegetables to acquire the necessary amounts of vitamins and minerals.

Aside from the 25 vitamins and minerals your body needs the most, there are hundreds more that might be helpful.

• Vitamin A

  also called retinol and carotene, plays a crucial role in vision, tissue development and repair, and immune system function. Foods like liver and eggs, as well as the yellow fruits and vegetables like persimmons and bell peppers, are excellent sources of vitamin A. Women over 18 should get around 700 micrograms per day, while men over 18 should have about 900 micrograms per day.

• Vitamin B1

  also known as thiamin, is necessary for converting both carbs and proteins (amino acids) into energy, which is then used to control hunger and power the nervous system. Consume foods like wheat germ, pork, whole grains, beans, and peas, or take a daily supplement of 1.1 mg for women and 1.2 mg for men.

• Vitamin B2

  also known as riboflavin, can be found in a multivitamin pill or in foods including spinach, dairy products, legumes, beef, almonds, salmon, and eggs, and the recommended daily allowance for adults is 1.1 milligrams for women and 1.3 milligrams for men. Skin health depends on riboflavin's role in glucose, protein, and lipid metabolism, as well as in cellular respiration, maintenance, and anti-oxidant activity.

• Vitamin B3

  The effects of vitamin B3, also known as niacin or nicotinic acid, on your metabolism, energy levels, digestion of carbs and fats, DNA repair, and blood circulation. It may be found in meat, fish, cereals, beans, peas, and nuts and you should consume around 15 mg daily.

• Vitamin B5

  also known as pantothenic acid, is necessary for the body to produce vital hormones and enzymes, as well as to use vitamins and turn nutrients into energy. Meat, legumes, whole grain cereals, avocado, and sweet potatoes are good sources of the daily need of 5mg.

• Vitamin B6

  also known as pyridoxine, is essential for the metabolism of carbohydrates and lipids, the production of red blood cells, cardiovascular health, the production of antibodies, and the production of neurotransmitters. Fish, chicken, red meat, cereals, potatoes, and spinach all have the 1.3 to 1.5 mg that men and women require daily.

• Vitamin B12

  Cobalamin, a type of vitamin B12, is important for the neurological system, the production of blood cells, and cardiovascular health. It also aids in the conversion of fats and proteins into energy. Lean beef, fish, poultry, eggs, dairy products, and clams are all common sources of it. 2.4 micrograms should be consumed daily by adults.

• Vitamin C

  Because of its capacity to strengthen the immune system, vitamin C, also known as ascorbic acid, is the most widely used dietary supplement worldwide. Additionally, it promotes the health of your blood vessels and gums and aids in wound healing, antioxidant activity, collagen maintenance (which impacts the flexibility of your skin), and collagen maintenance. You require around 75 mg daily, which may be found in fruits and vegetables including citrus, tomatoes, peppers, melons, berries, and broccoli.

• Vitamin D

  Calciferol, often known as vitamin D, is necessary for healthy bones and mineral balance, both of which have an impact on happiness. Vitamin D deficiency can result in despair and anxiety, therefore people who don't receive enough may develop a disease akin to S.A.D. (Seasonal Affective Disorder). People who consume a lot of milk often obtain enough through supplementation. The immune system and the development of bones and teeth both depend on vitamin D. You require between 400 and 600 International Units per day, which may be obtained via vitamin D supplements, sunshine, fortified dairy products, egg yolks, salmon, and sardines.

• Vitamin E

  is well recognized for its ability to act as a free radical scavenger, which means that it combats free radicals. Dark green vegetables, wheat germ, nuts, whole grains, vegetable and nut oils, and nuts all include the recommended daily intake of 15 mg.

• Vitamin K

  is a fat-soluble vitamin that aids in bone growth, wound healing, and blood coagulation. Olive oil, soybeans, and leafy greens all contain it. Typically, you should consume 90 micrograms daily.

• Vitamin H, Vitamin B7

  The metabolism of lipids and amino acids, as well as the development and strength of your hair, nails, and skin, are all directly impacted by vitamin H, also known as biotin or vitamin B7. Additionally, it aids in the body's synthesis of fatty acids and the maintenance of blood sugar levels. Liver, eggs, pork, bran, cheese, yeast, and avocado are among foods that have the 30 micrograms a day that you require.

• Calcium

  If you don't consume a lot of dairy products, most doctors advise taking a calcium supplement. This is due to the fact that calcium is crucial for the development and maintenance of healthy bones, strong teeth, and the control of heartbeat, muscle movement, nerve function, and blood coagulation. You require 1,000–1,200 mg on average every day, or even more if you are over 50, have osteoporosis, or if your doctor advises it. Dairy products, red beans, spinach, broccoli, rhubarb, kale, and other vegetables all contain calcium.

• Chromium

  Chromium aids in the metabolism of fat, improves the efficiency of insulin, and aids in the conversion of glucose into energy. In essence, it can aid in weight management and help prevent or reduce diabetes. You may find the 20 to 25 micrograms that women require per day in peas, whole grains, beans, and broccoli.

  The recommended daily intake for copper is 900 micrograms, which may be found in offal (organs), shellfish, nuts, seeds, oysters, chocolate, and whole grains. Red blood cell production, bone health, iron metabolism, healthy nervous system operation, and antioxidant activity all depend on copper.

• Iron

  While postmenopausal women only need 8 mg of iron per day, most women need approximately 18 mg daily. This is so because iron is needed to make red blood cells, which carry and deliver oxygen, synthesize DNA, and function as antioxidants. Red meat, chicken, fish, liver, beans, milk, and potatoes are among the common foods that contain it.

• Magnesium

  Magnesium supports bone formation, energy generation, neuron and muscle function, and enzyme activation. Nuts, beans, bran, spinach, green leafy vegetables, whole grains, and bananas all provide the necessary 320 mg.

• Manganese

  For the metabolism of carbohydrates, amino acids, and cholesterol as well as for anti-oxidant activity, you need roughly 1.8 mg of manganese each day. Nuts, whole grains, tea, coffee, bran, legumes, pineapple, and coffee all contain manganese.

• Molybdenum

  Molybdenum breaks down biological processes as well as medications, poisons, and amino acids that include sulfur. If you take vitamins or medications, it may assist to keep your skin clean. Only 45 micrograms are required every day, and you may get them from beans, lentils, peas, grains, and nuts.

• Phosphorus

  Phosphorous is important for the formation of bones, the synthesis of fat, and the storage of energy. You may find the 700 mg that women require each day in dairy, meat, fish, eggs, beans, and whole grains.

• Potassium

  is a mineral that has an impact on the neurological system, normal bodily functions, muscular contractions, and fluid equilibrium. The majority of women require 4.7 grams per day, which they may obtain in apricots, orange juice, potatoes, soybeans, bananas, and tomato juice. Potassium helps to ease muscular pains if you decide to include exercise in your regular routine.

• Sodium

  The majority of individuals already consume more than enough sodium via salty meals and table salt. In order to control and maintain blood pressure and volume, control the transmission of nerve pulses, support nerve function, heart activity, and several other internal processes, women only require around 1.5 grams per day. Anything containing salt, including canned soups, table salt, or bacon, is a good source of sodium.

• Selenium

  Selenium increases the action of antioxidants, which improves your look by scavenging free radicals. It also helps to regulate the thyroid hormone, which can help you manage your weight. certain studies have also demonstrated the significance of selenium in the prevention of certain illnesses. Pork, chicken, eggs, shrimp, halibut, Brazil nuts, walnuts, and other foods of a similar nature all contain selenium. Every day, you require roughly 55 micrograms.

• Zinc

  Zinc influences DNA synthesis, the manufacture of more than 100 enzymes in the body, as well as your immune system, healing, development, hair growth, taste and smell sensitivity. While it is present in large quantities in many plants, the body may not always absorb the 8mg that women only require daily. Lean meats, yeasty whole grains, low-fat dairy, oysters, steak, turkey, and cashews are among the foods high in zinc that you may eat.