The list of essential vitamins and minerals is long, but some of them are lesser known to us. In daily life, we easily stick to Vitamin C (eat an orange), Vitamin D (get out in the sun) and calcium (drink up that glass of milk). So to find out what are the other essential vitamins and minerals, we need to actively do the research, but let me save you time. After reading this list, you only have to go and buy the foods or supplements. These are some of the essential vitamins and minerals you didn’t think you needed.
1. Vitamin K
Vitamin K is one of those essential vitamins you need. It maintains adequate blood clotting, but a deficiency could lead to dementia, tooth decay and osteoporosis. There are three types of Vitamin K, namely K1, K2 and K3. One study, published in 2003, even states that it can prevent several types of cancer as well as diabetes. Leafy greens like kale and spinach are high in vitamin K.
Copper is important for the creation of blood cells, but also aids immunity and the nervous system function. A copper deficiency is rather unlikely in most people, but it can cause anemia and bone deterioration in those who do suffer from it. Foods like nuts, crabmeat and raw mushrooms can give you an extra dose of copper; however, liver has the highest amount of copper per ounce.
Most people know that zinc is a crucial mineral, but we never really think about it when trying to stay healthy. Zinc boosts the immune system and frees up vitamin A from the liver. A deficiency may cause rough skin and cognitive impairment, so start munching on oysters and cashews.
4. Folic Acid
A folic acid deficiency is quite likely, as many people don’t get enough of it. You can find it in vegetables like broccoli, asparagus and okra, and it is crucial for the creation of new cells in your body. Folic acid is said to be important especially for pregnant women as it helps prevent spine birth defects.
Are you suffering from hair fall and brittle nails? If, in addition o not eating enough protein, you may have a sulfur deficiency. Grass-fed meats, fish, poultry and nuts are rich in sulfur and can stabilize some protein structures that are needed for healthy hair, skin and nails.
If your glucose levels are often out of the ordinary, you may be in need of chromium, found in meat, fish, nuts and cheese. Chromium enhances the activity of insulin which in turn will help maintain glucose levels.
Not to be confused with magnesium, manganese metabolizes amino acids, cholesterol and carbohydrates. Supplements are available, but it is advised to be careful not to exceed the upper limit of 11mg per day. Manganese can be found in nuts, legumes and tea, but also in whole grains.
A salad here and there, vigorous exercise three times a week… It may not be enough to get all the vitamins and minerals you need. A wholesome diet full of variety is required to live a long and healthy life. Whatever you do, make sure to check in with your GP before going crazy on these vitamins and minerals. Which supplements are you taking on a daily basis?