Supplements (Vitamins & Mineral)

For our health, our body needs to have all the nutrients, water, oxygen, vitamins, and minerals. We want to know how supplements ( vitamins and minerals ) help us. Therefore we should know the value of vitamins and minerals in our health.
Vitamins are classified into two categories:
Water soluble vitamins
Fat-soluble vitamins
In this article, we will describe these two groups of vitamins as well as minerals and their mechanism of action.

supplements “Water Soluble Vitamins”

B group of vitamins
B1 (thiamin): Helps release energy from carbohydrates, Is needed for proper working of the heart, digestive and nervous systems, Important for growth.
Sources: Yeast extracts (e.g. Vegemite) Wheatgerm and wheat bran, Nuts and seeds, Fortified bread and, Lean pork, Wholemeal flour and cereals.
B2 (riboflavin): Important for the growth and repair of tissues, especially the skin and eyes. Helps release energy from food
Sources: Dairy products (milk, cheese, yogurt) Yeast extracts (e.g. Vegemite), Egg whites, Almonds, Mushrooms, Wholemeal flour, and cereals e.g. rice vegetables.
B3 (niacin): Helps to release energy from food, Important for growth, Helps control cholesterol levels, nervous system, and digestive health.
Source: Lean meat, Yeast, Bran, Peanuts, Tuna and salmon, Legumes, cereals, Eggs, Vegetables, Milk.

B6 (pyridoxine): Helps process protein and carbohydrate Assists in making red blood cells. Important for brain function and immune system health.
Sources: Lean meat and poultry, Fish, Yeast extracts (e.g. Vegemite), Soybeans, Nuts, Wholegrains, Green leafy vegetables. Pantothenic acid: Helps process carbohydrates, fat, and protein for energy. formation of fatty acids and cholesterol. Sources: Yeast extracts (e.g. Vegemite) Fish, Lean meat, Legumes, Nuts, Eggs, Green leafy vegetables, Bread and cereals.
B12 (cyano – cobalamin): Works with folate to produce new blood and nerve cells and DNA. Helps process carbohydrate and fat. sources: Found only in animal products (lean meat, chicken, fish, seafood, eggs, and milk) Fortified soy products.
Biotin: Helps process fat and protein, Important for growth and nerve cell function.
Sources: Egg yolk, Oats, Wholegrains, Legumes, Mushrooms, Nuts.

Other Water Soluble Vitamins

Folate (folic acid): Produces red blood cells and DNA, Keeps the nervous system healthy, Important in early pregnancy to prevent neural tube defects. Sources: Yeast extracts (e.g. Vegemite) Green leafy vegetables
Wholegrains, Peas, Nuts, Avocado.
C (absorbic acid): Needed for healthy skin, gums, teeth, bones, and cartilage. Assists with absorption of some types of iron assists with wound healing, and resistance to infection.
Sources: Fruit and vegetables e.g. parsley

Supplements “Fat soluble Vitamins”

We introduce you to some of the most important fat soluble vitamins, and how these supplements help us.
A (occurs as both retinol and beta-carotene, which is then converted by the body into retinol): Essential for eyesight, especially night vision, Essential for normal growth in children. It Keeps the skin in the mouth, respiratory tract and urinary tract moist (protects against harmful bacteria) builds immunity (ability to fight infections), Retinol.
Sources: Oily fish (salmon, sardines, herring), Full cream dairy products, Butter and table margarine, Egg yolk Beta-carotene, Orange, yellow and green fruits and vegetables (carrots, spinach, apricots, mango, pumpkin, broccoli)

D (cholecalciferol): Works with calcium and phosphorus to make strong, healthy bones and teeth. A deficiency in Vitamin D can cause rickets, which increases the chance of having fractures, especially in children
Sources: Sunlight (about 10 minutes every day), Cod liver oil and oily fish (herring, salmon, tuna, and sardines), Fortified margarine, Eggs.
E (tocopherol): This antioxidant may play a role in preventing cancer and heart disease. It’s very useful for skin, especially nails and hair.
Sources: Wheatgerm, Vegetable oils, and margarine, Nuts and Seeds, Eggs, Whole grains, Fish, Fruit, and vegetables.
K (phylloquinone): Essential for blood clotting.
Sources: Green leafy vegetables, Broccoli and cauliflower, Egg, Cheese, Wholemeal flour, and bread. Supplements


Calcium: Essential for building bones and teeth
Helps muscle contraction, nerve function, and blood clotting.
Sources: Milk, cheese and yogurt, sardines and salmon with bones, Wholegrains, and cabbage e.g. Broccoli.
Chromium: Helps with normal growth, control of blood sugar levels.
Sources: Yeast extract Egg yolk Liver and kidney, meat e.g. beef, Wholegrains Cheese.
Copper: Joins with iron in the formation of red blood cells, Helps with the functioning of the nervous system, to have healthy hair.
Sources: Oysters, crab, lobster, mussels, Nuts, Yeast extract (e.g. Vegemite).
Fluoride: Helps with the structure of bones and teeth.
prevents osteoporosis. Sources: Fluoridated drinking water, Fish, Tea.

Iodine: Helps brain, thyroid function, and normal growth.
Sources: Seafood, Seaweed, Iodised salt. Iron: Helps red blood cells carry oxygen around the body, Prevents anemia. Sources: Red meat, poultry, seafood, Dark vegetables e.g. spinach, Wholegrains, Legumes, Eggs.
Magnesium: Provides structure for bones, helps release energy from food, helps muscle and nerve function. Sources: Milk, Wholegrains, Green leafy vegetables, meats and fish, Nuts e.g. almonds and Bananas.
Manganese: Helps in the formation of bones, helps in the processing of carbohydrates, cholesterol, and protein. Sources: Nuts, Whole grains, Vegetables, Oils e.g. olive oil.

Phosphorus: Works with calcium in the formation of bones and teeth. Helps the body to store and use energy. Sources: Meat, Milk and cheese, Eggs, Yeast extract, Bran and, nuts e.g. walnut

Potassium: Controls nerve impulses and muscle contractions, also fluid balance.
Sources: Nuts, Yeast extract, e.g. Vegemite, fruit, Bananas, Bran and, Raw fruit and vegetables, meat e.g. beef and fish.
Sodium/Salt: Controls nerve impulse transmission, water balance. Sources: Table, sea and vegetable salt, and Yeast extract, e.g. Vegemite.
Zinc: Wound healing and immune function, also essential for normal taste, smell and sight. Sources: Meat, fish and Milk, Wholegrains, Legumes, and nuts e.g. chestnut


As a result, despite the fact, that we have good social welfare and fine nutrition, some vitamins or minerals are not enough in our food basket. So this affects our health, therefore nutritionists to solve these problems, recommend dietary supplements. Now we know how supplements ( vitamins and minerals) help us, but as a rule don’t forget to consult with your doctor, before intake any supplement.

ORIHIRO New Oyster Extract

Orihiro oyster extract grain. It contains especially 500mg of concentrated extract of oyster produced in Hiroshima, the Inland Sea of Japan. Also, you can replenish 12mg of zinc, an essential mineral, and vitamin B group through this supplement. So recommended for those who want to boost stamina or for those who like to drink alcohol.

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By maryam

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