10 facts you should know about Vitamins and minerals

High doses of vitamins can be dangerous

Most people believe that they need to increase the amount of vitamins in their diet.

However, high doses of vitamins A, D, E, or K can be toxic or lead to health issues, according to a report from Colorado State University. To stay healthy, make sure that you eat a balanced diet and seek advice from a medical professional.

1. Vitamin B6 may be vital for pregnant women

When you’re pregnant, it’s essential that you give your body what it needs. A report from the National Institutes of Health suggests that vitamin B6 is involved in brain development during pregnancy and infancy. You can increase the amount of B6 in your diet by eating chicken, starchy vegetables, and non-citrus fruit. Speak to a doctor to determine what diet plan works for you and your condition.
2. Magnesium may boost exercise performance
Want to train harder at the gym? A study published in the British Journal of Sports Medicine suggests that consuming more magnesium helps people withstand strenuous exercise. This means that people who tend to exercise more may need to increase their magnesium intake. Always speak to your doctor  before altering your diet.

3. Zinc may help heal wounds
Zinc, a micronutrient, may be more powerful than you think. Research published in the scientific journal Nutrients suggests that it plays a vital role in wound healing. According to the study, zinc can support membrane repair and immune defence. Some good dietary sources of the nutrient include shellfish, meat, nuts, and eggs.

4. Vegetarians are at risk of B12 deficiency
Since B12 is commonly found in animal food sources, vegetarians are at risk of being deficient in this particular vitamin, according to research published in Nutrients. The report also suggests that vegetarians and vegans can get their required dose of the vitamin by consuming “fortified foods or supplements.”

5. Vitamin C boosts your immune system
Protecting yourself against illnesses and viruses may be as simple as getting more vitamin C. A report from the National Institutes of Health suggests that this water-soluble vitamin plays a major role in supporting your immunity. Some major sources of the vitamin include citrus fruits, tomatoes, and potatoes.

6. Vitamin A helps your eyes adjust to light
The myth that carrots help you see in the dark may have a kernel of truth. Vitamin A actually helps your eyes adjust to light and dim conditions, according to a report from Colorado State University. Fruits and vegetables, especially dark green and orange varieties, are rich in vitamin A.

7. Folate may lower your risk of heart attack
Lowering your risk of heart problems is vital. A recent report published by The British Dietetic Association suggests that consuming folate—or folic acid—can reduce the levels of amino acids that irritate your blood vessels. This could help lower your overall risk of having a stroke or heart attack. Speak to a medical professional if you have questions about your heart health.

8. Calcium strengthens your bones
Time to start drinking more milk! Boosting the amount of calcium in your diet can lead to small increases in bone density, according to a study published in the BMJ Journal. However, the researchers noted that these changes were not significant enough to reduce the risk of fractures.

9. Phosphorus also helps bone health
While we’re on the topic of bone health, let’s talk about another compound you should know about. Phosphorus is a mineral found in high-protein foods, such as milk, meat, and whole grains. Research published in the Nutrition Journal suggests that it could help with bone mineral content and bone mineral density.

10. Vitamin D supports your immunity
Your immune system helps your body fight off bacteria and viruses. Vitamin D plays a vital role in this area of your health, according to a report by Colorado State University. Vitamin D is especially prevalent in fatty fish protein. For more information on this topic, speak to a medical professional.

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Source: msn