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22 Nutrients You Need To Be Healthy


Our moms have told us to take them and health class tells you we need them, vitamins are crucial to a healthy mind and body. But how many of us actually aware of what these nutrients do for us? Are you really getting all you need to get inn you daily life? It is vital to know whether the body is getting the right nourishment that it needs, for food to get converted into fuel so you can face the daily grind of life.


According to Dr Parveen Verma, Physician and Nutritionist at Kailash Hospitals, "A deficiency in any of the micro-nutrients can have a harrowing effect on the body." She advises us to choose our food wisely in order to tap all effective micro-nutrients that the body needs.

1. Vitamin A: 

It is extremely important for good vision. It also keeps the skin healthy and glowing. An essential vitamin needed for growth and development, cell recognition, immune function, and healthy reproduction system. Sweet potatoes, carrots and mangoes, they are great sources of vitamin A.

2. Vitamin B:

Convert the food into energy. A nutrient that helps the body's nervous system. A vital part of making  blood cells healthy and helps make DNA, the genetic material in all cells. Watermelons and squashes are rich in Vitamin B.

3. Vitamin C: 

Helps make collagen in the body. Collagen is that helpful building block to young skin. The best anti-wrinkle you can find. It also builds your immunity against infections. It helps the body form and maintain connective tissue, including bones, and blood vessels. Oranges, citrus fruits and broccoli.

4. Vitamin D: 

It helps in the absorption of calcium in the body, giving you stronger teeth and bones. Vitamin D helps regulate the immune system and the neuromuscular system. It also plays major roles in the life cycle of human cells. Sunlight is the greatest source of vitamin D however foods like mushrooms and fatty fish are also good sources.

5. Vitamin E:

The best form of antioxidant for the body.  It acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Vitamin E also helps with skin and joints, helping you keep that youthfulness. All green leafy vegetables and almonds are rich in Vitamin E.

6. Vitamin F (AKA EFA's): 

Polyunsaturated fatty acids or Omegas. They are essential for healing wounds, hair regeneration, bone health, the metabolism function and all your organs. Your Heart and brain thrive off of this little beauty. Coconut Oil, nuts and fish are all packed with Vitamin F.



7. Calcium:

Essential for bones, production of hormones and for every body function. Calcium is one of the most important nutrients your body must have. Helps our blood clot, nerves send messages and muscles contract. About 99 percent of the calcium in our bodies is in our bones and teeth. From muscles and bone to nerves and memory you need calcium. Milk, broccoli, and spinach add a good amount to your meals.

8. Potassium:

Regulates your blood pressure. An electrolyte that helps you to stay hydrated. Helps with muscle cramps and spams as well. Legumes, grains and Sea Salt are ideal. 9. Magnesium:

Supports chemical reactions that the body carries out to function properly.  Magnesium activates over 300 enzyme reactions in the body. Which means the thousands of biochemical reactions happening on a constant basis daily inside of you. Magnesium is crucial to nerve transmission, muscle contraction, blood coagulation, energy production, nutrient metabolism and bone and cell formation. Spinach and pumpkin seeds are great sources.

10. Iron: 

Helps build the hemoglobin (Red Blood Cells) in the blood. Hemoglobin is the substance in red blood cells that carries oxygen from your lungs to transport it throughout your body. Without healthy red blood cells, your body can't get enough oxygen to your vital organs. Spinach, nuts and chia seeds are packed with iron.



11. Vitamin B1 (Thiamin): 

Creates healthy hair and brain function. Enables the body to use carbohydrates as energy. It is essential for glucose metabolism, and it plays a key role in nerve, muscle, and heart function. Nuts, oats, oranges, eggs, seeds, legumes, and peas are great source of vitamin B1.

12. Vitamin B6 (pyridoxine): 

Reduces the risk of heart disease. This little jewel also helps with PMS (YAHOO!) and Cognitive Function. Helps the body make several neurotransmitters, which are chemicals that carry signals from one nerve cell to another. It is needed for normal brain development and function. Helps the body make the hormones serotonin and norepinephrine, which influence mood, and melatonin for sleep. Bananas and watermelons have high levels of Vitamin B6. Including a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds,

13. Vitamin B12 (Cobalamin):

Helps in making new healthy cells. Assists in breaking some amino acids down so the body can use them. Encourages healthy nerve function.  Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak. Eggs, beef and fish are rich sources of vitamin B12.

14. Riboflavin ( AKA B2): 

It is excellent in preventing migraines. May also help protect cells from oxidative damage. Convert food (carbohydrates) into fuel (glucose), which is used to produce energy in the body. Also help the body metabolize fats and protein. Eggs, meat, legumes and beans are rich in it.

15. Biotin:

Helps the body metabolize fats and carbohydrates. Biotin has been linked to improved hair health and maintaining proper function of the nervous system. It helps in the creation of glucose. Eggs, all whole grains, Almonds, Nuts and Legumes have biotin.



16. Choline:

It helps in the release of acetylcholine, which aids brain activity. Choline is used for liver disease, including chronic hepatitis and cirrhosis. Peanuts, spinach, beets, wheat, and shellfish are good sources of the choline.

17. Folic acid: 

It is essential for all women in their child bearing age. It prevents birth defects in the unborn child. For everyone it helps your body produce and maintain new healthy cells.  May also help prevent changes to DNA that may lead to cancer.  It is found in lentils, avocado. tomatoes, orange juice, chickpeas, vegetables such as broccoli, spinach, collard or turnip greens, okra, Brussels sprouts, and asparagus. and eggs.18. Vitamin K:

Essential for the body's responds to injuries – it regulates normal blood clotting.m Assist in the transportation of calcium throughout the body, Vitamin K may also may reduce bone loss, and decrease risk of bone fractures. Kale, collard greens, spinach, turnip greens, Brussels sprouts, broccoli, asparagus, and lettuce are high in Vitamin K. Many green foods are what you should eat to get Vitamin K.

19. Copper:

Vital for the body to make red blood cells. Keeps nerve cells and your immune system healthy and operating right. It also helps form collagen (anti-aging), a key part of bones and connective tissue.  It is commonly found in prunes, shell-fish, Sunflower seeds, Lentils, Almonds, Dried apricots, and Dark chocolate (Finally a excuse to eat chocolate!).

20. Chloride: 

Very important in order to carry out effective digestion. It's the most important electrolytes in the blood. Helps keep the amount of fluid inside and outside of your cells in balance. Maintains proper blood volume, blood pressure, and pH of your body fluids. Chloride is found in sea salt, celery, rye, tomatoes, lettuce, seaweed, and olives

21. Phosphorous:

The next most abundant mineral after calcium in the body. Helps to form strong bones and teeth. Creates a normal pH balance throughout the body. It helps to transfer nutrients in and out of our cells, and is also a part of the DNA. Naturally found in protein-rich foods. Such as meats, poultry, fish, nuts, beans and dairy products. Phosphorus found in animal foods is absorbed more easily than phosphorus found in plant foods. Peas are a high source of Phosphorous as well.



22. Zinc:

It is needed for the proper functioning of our senses such as taste and smell as well as for healing wounds. A major help  for the immune system to fight off invading bacteria and viruses. During pregnancy, infancy, and childhood, zinc assist in growth and development of the body. It is found in sea food, beans, nuts, chicken, Flax Seeds and Pumpkin Seeds

Essential Nutrients:

As you can see these are 22 very important nutrients that can help you in many ways. Even better you can find them in all kinds of yummy foods. If you are are like us here at Hey Mr. Vitamin you may want to take all your nutrient in one gulp so that you know you are fueled for whatever the day may bring. We carry supplement that contain all your daily intake of vitamins and minerals. If you have any questions or need help ordering your Hey Mr. Vitamin supplements give us a call: Sara (806) 672-6298 or Dale (806) 640-2090. We would love to help you reach your health goals.




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