Vitamins and minerals are essential nutrients that help the body function normally, supporting the immune system, nervous system and metabolism. Adequate daily vitamin and mineral supplementation not only helps maintain good health but also prevents diseases related to nutritional deficiencies. In this article, we will learn how to get enough vitamins and minerals daily through diet and supplements.
1. Build a Diverse and Balanced Diet
A balanced and varied diet is the best way to get adequate vitamins and minerals. Consuming a variety of foods from different nutritional groups helps provide all the essential nutrients the body needs.
Food groups rich in vitamins and minerals:
- Green vegetables and fruits: This is the main source of vitamins C, A, K and antioxidants. Vegetables like spinach, kale, broccoli, and fruits like oranges, strawberries, and grapefruit are rich in vitamin C.
- Protein-rich foods: Lean meat, fish, eggs and legumes are high in B vitamins, iron, zinc and magnesium. Fatty fish like salmon and mackerel also provide omega-3, which helps protect heart health.
- Milk and dairy products: Dairy products such as yogurt and cheese provide calcium, vitamin D and potassium, which are essential for bone and teeth health.
- Whole grains: Whole grains like oats, brown rice, and barley are packed with B vitamins, magnesium, and fiber, which help maintain energy and improve digestion.
- Seeds and nuts: Almonds, chia seeds, and flax seeds contain lots of vitamin E, magnesium and healthy fats, supporting heart health and skin.
2. Supplement Vitamins and Minerals Through Functional Foods
In some cases, dietary vitamin and mineral supplements may not meet nutritional needs, especially for people with busy lifestyles, vegetarian diets or special health conditions. special. At that time, using functional foods can help supplement the necessary nutrients.
When should you use functional foods:
- Vegetarian: Vegetarians may be deficient in vitamin B12, iron, calcium and omega-3, so they need to supplement with functional foods containing these nutrients.
- Pregnant women: Pregnant women need more folic acid, iron and calcium than usual to support fetal development. Folic acid supplementation helps prevent neural tube defects.
- Elderly people: As we age, the body reduces its ability to absorb certain vitamins and minerals, especially vitamin D and calcium. Supplementing these nutrients helps prevent osteoporosis and maintain bone health.
- People with an unbalanced diet: People who regularly eat fast food or lack vegetables and fruits may lack essential nutrients and need to use supplements to compensate.
Notes when using functional foods:
- Choose supplements from reputable manufacturers and follow the dosage recommendations on the product label.
- Consult your doctor before use to avoid unwanted side effects or interactions with medications.
- Do not abuse functional foods, because supplementing too much with some vitamins and minerals can be harmful to your health.
3. Enhance Absorption of Vitamins and Minerals Through Processing
How you prepare food can affect how much vitamins and minerals are retained during cooking. Proper processing will help the body better absorb nutrients from food.
Food processing tips to retain nutrients:
- Steam instead of boiling: Steaming vegetables helps retain more vitamins and minerals than boiling, because when boiling, the nutrients can be dissolved in the water.
- Eaten raw or lightly processed: Some vegetables such as carrots, cucumbers, bell peppers and tomatoes should be eaten raw or lightly cooked to preserve vitamin C and antioxidants.
- Avoid cooking for too long: Cooking too long at high temperatures can cause the loss of temperature-sensitive vitamins such as vitamin C and B vitamins.
- Food Combination: To enhance vitamin absorption, you should combine certain foods together. For example, eating green vegetables along with foods rich in vitamin C like oranges or lemons will help the body absorb iron better.
4. Adjust Your Diet to Suit Each Stage of Life
The body’s vitamin and mineral needs change with each stage of life, so adjusting your diet accordingly is important. Here are some suggestions for different ages and health conditions:
- Children: Plenty of calcium and vitamin D are needed for bone development, along with iron and folic acid to support overall development.
- Teenagers: Requires a lot of energy and nutrients to support growth, especially protein, calcium and iron.
- Adult: You should supplement vitamin C, E and antioxidants to maintain cardiovascular health and protect cells.
- Elderly people: Supplement vitamin D, calcium and vitamin B12 to reduce the risk of osteoporosis and cognitive decline.
Supplement vitamin C
Adequate daily vitamin and mineral supplementation is an important factor to help the body maintain health and prevent diseases related to nutritional deficiencies. Building a balanced, diverse diet combined with proper food processing will help the body absorb nutrients well. In necessary cases, functional foods can also help supplement necessary vitamins and minerals. Pay attention to your body’s nutritional needs through each stage of life and always maintain a healthy lifestyle to optimize your health.
