Vital Vitamins and Minerals

Vitamins and minerals play a vital role in supporting our everyday functioning, health and wellness. The best way to describe the role of these essential micronutrients is to imagine you have an internal factory inside your body. This factory requires both energy from the foods you eat but the labourers inside the factory also play a critical role in getting the work done. Vitamins and minerals are essentially the laborers. The ones that work tirelessly to ensure that everything runs smoothly. The ones that get little credit, but we cannot live without. 

Let’s learn a little more about the vital vitamins and minerals that support us everyday. 

Vital Vitamins

1. Vitamin A

Supports eyesight, immune function, skin health and reproduction. It’s considered an antioxidant vitamin and strengthens the immune system and promotes healthy skin and mucous membranes. It is commonly found in foods such as carrots, sweet potato, spinach, kale, liver and fortified dairy products.

2. Vitamin B Complex 

There are 8 B vitamins in total, from B1 to B7, B9 and B12. They primarily support the production of energy, although also involved in red blood cell formation, brain function and DNA synthesis. B vitamins are found in meats, nuts and seeds, eggs, wholegrains and leafy greens. 

3. Vitamin C

Perhaps the most widely known vitamin, vitamin C is an antioxidant that plays an important role in immune function. But it is also vital for iron absorption and supports collagen production, therefore helping with skin strength. Vitamin C can reduce the duration and severity of symptoms when struggling with a cold or flu, so https://b-fresh.co.uk/collections/juices are a wise choice here. Fruits are rich in vitamin C, particularly citrus fruits, kiwi and berries, but bell peppers and broccoli are also fantastic sources.

4. Vitamin D

Often referred to as the sunshine vitamin as we generate most of our vitamin D via the skin following exposure to sunlight. Vitamin D supports the absorption of calcium and phosphorus, strengthening bones, but also plays a role in immune function, muscle strength, mental health and more. There are not many foods that contain vitamin D, so it’s often advised that you supplement or consume a fortified food or juice such as https://b-fresh.co.uk/products/turmeric-immunity?selling_plan=3782574318 during winter months when deficiency becomes more likely. 

5. Vitamin E

Vitamin E is another antioxidant vitamin that protects cells from damage and everyday oxidative stress. This plays an important role in protecting and strengthening skin, but also immune function. Nuts are fantastic sources of vitamin E, particularly almonds, sunflower seeds, spinach and avocado too.

6. Vitamin K

Vitamin K plays an important role in managing and maintaining blood clotting, promoting blood coagulation. It also works synergistically with vitamin D to support bone health, reducing the risk of fractures. Dark leafy greens such as spinach and kale are great sources of vitamin K, broccoli and brussel sprouts too. The B-fresh shots https://b-fresh.co.uk/products/kale-plus?selling_plan=3781525742 and juices https://b-fresh.co.uk/products/lean-greens?selling_plan=3781656814 are also naturally packed with vitamin K.

Mighty Minerals

1. Calcium

Primarily found in dairy products, calcium plays a structural role in bone and teeth, building and maintaining them. Calcium also plays a role in muscle and nerve function. Deficiency is associated with osteoporosis and cardiovascular issues. Leafy greens, tofu and fortified foods are also good sources. 

2. Lodine

Plays an important role in thyroid hormone production, regulating metabolism and supporting brain development. Seafood, seaweed, spinach, dairy products and iodised salt are all good sources.

3. Iron

Helps transport oxygen around the body and produces hemoglobin, deficiency is associated with fatigue and general tiredness. Iron losses are much greater in women, who are thus more likely to experience deficiency. Sufficient intake of iron prevents anemia, boosts energy and immune function. Red meats are particularly rich in iron, poultry, beans, lentils, spinach and fortified cereals too. 

4. Magnesium

Remarkably involved in more than 300 biochemical reactions, including energy production, muscle function and central nervous system management. It plays a role in muscle function, relaxation, sleep and heart health. Nuts and seeds are fantastic sources, spinach and dark chocolate too. Although general magnesium intakes are declining across the globe, with the prevalence of deficiency increasing rapidly. 

5. Potassium

Potassium helps to regulate fluid balance, blood pressure, muscle contractions and nerve signals. It also helps to reduce bloating and counteracts the negative effects of salt and sodium on cardiovascular health. Bananas, avocados, oranges and spinach are all fantastic sources.

6. Selenium

An antioxidant mineral that protects cells from damage and supports thyroid function. Particularly useful to men as it's also involved in testosterone production. Brazil nuts are incredible sources of selenium, seafood, eggs and wholegrains too. 

7. Zinc

Found in meats, shellfish, nuts, seeds and wholegrains. Zinc plays an important role in immune function, wound healing and DNA synthesis. Zinc can actually reduce the duration and severity of cold symptoms, so https://b-fresh.co.uk/products/ginger-plus is a useful addition if you are ill. 

Eating a varied and balanced diet rich in whole, minimally processed foods is the best way to ensure adequate intake of these vital vitamins and mighty minerals. The B-fresh range of shots, juices and smoothies are also naturally packed with micronutrients to ensure you meet your daily requirements.