A balanced diet comprises of whole grains, fruits, vegetables, lean proteins, and oils gives your body a natural source of vitamins, minerals, and other micronutrients. Vitamins and minerals are essential to many of your body functions. Supply of sufficient amounts of vitamins and minerals helps by keeping your body healthy and also prevents diseases.

Strong Bones

Calcium and Vitamin D helps in developing and maintaining strong bones. Vitamin D aids in the formation of bones and is essential to the absorption of dietary calcium. Calcium, phosphorus, and magnesium give your bones rigidity and strength. Other minerals that contribute to bone health include copper, boron, manganese, fluoride, and zinc, as reported by the U.S. Department of Health and Human Services Office of the Surgeon General.

Efficient Metabolism

Your body requires a variety of vitamins and minerals to metabolize dietary proteins, fats, and carbohydrates into energy. A healthy diet that includes the recommended levels of Vitamin B complex, which includes 8 individual vitamins known as thiamine(B1), riboflavin(B2), niacin(B3), pantothenic acid(B5) pyridoxine(B6) biotin(B7), folate (B9) and Cobalamin(B12), helps you maintain efficient metabolism and adequate energy production through the metabolic pathway.

Strong Immune System

Your immune system defends the body against infections from a variety of diseases. According to a report shared by the National Institute of Health Office of Dietary Supplements, Vitamins A, C, D and Zinc are particularly important in supporting a healthy and functional immune system.

Visual Health

The image-perceiving area of your eye, also known as the retina, contains colored chemicals called pigments, which enable your perception of light and color. Vegetables rich in vitamin A in your diets, such as spinach, pumpkin, sweet potatoes, and carrots, are vital in the formation of these visual pigments and protect you against the development of night blindness.

Prevention of Cell Damage

During the course of normal metabolism, your body generates highly reactive chemicals called free radicals. These chemicals also form from exposure to tobacco smoke, pollutants, or radiation. Free radicals can damage body cells, impairing their normal functions. Vitamins C and E, selenium, and beta carotene are antioxidants, which protect cells from free radicals-induced damage as explained by the American Dietetic Association.

Normal Red Blood Cells Production

Body tissues require a constant supply of oxygen to maintain normal functions. Red blood cells ferry oxygen from the lungs to other body tissues. Your bone marrow maintains a supply of red blood cells to replace old cells removed from the circulation by the spleen and liver. To produce an adequate number of red blood cells, your body requires iron, vitamin C, B12, folate, riboflavin, and copper as noted by the National Heart Lung, and Blood Institute. Normal red blood cell production helps in the prevention of anemia, which is manifested by chronic fatigue, shortness of breath, and the general feeling of body weakness.

It is important to note that vitamins and minerals are constantly needed by our bodies in their normal functions. Fortunately, we can find essential vitamins and minerals through the commonly available foods. Most of the whole grains, fruits, and vegetables commonly sold at the regular market would meet our daily recommended vitamins and minerals requirements. As a person, it is your responsibility to ensure your family’s vitamin and mineral daily requirements are met through a sound grocery purchase decision.


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