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Most commonly elder people who take regular fiber for regulating their intestinal motility will not absorb these vitamins and minerals properly as the fiber content they take interfere in the absorption of these vitamins. This absorption rate is also modified by environmental toxins and functional disorders of the liver and small intestine. Every one should not take the same amount of these vitamins and it can be decided by the age and necessity.

However including this daily-recommended amount of vitamins and supplements is possible for us and this form of healthy diet is the way for having proper ratios of nutrients in our system. Drinking plenty of water is essential for our body to metabolize the nutrients efficiently and absorbing the vitamins properly.

Vitamins and minerals to be included in the healthy diet are as follows,

Vitamin A (beta-carotene)

Vitamin and Mineral Guide to Foods You Should Include In Your Healthy Diet

Vitamin A – Beta-Carotene – It is one of the essential vitamin that our eyes need and its deficiency causes the night blindness. Vitamin A is fat soluble and an antioxidant which helps in promoting eye health, skin, lung, intestinal tissues and for proper brain function. This vitamin is available in carrots, green leafy vegetables, green pepper and spinach. Taking too much vitamin is toxic and the toxic symptoms include head ache, dizziness, blurred vision, joint pain and excessive hair loss.

B COMPLEX -VITAMIN

Vitamin B 1(thiamine) – energy level and enhanced brain function is maintained by this vitamin. When more calories are burnt during heavy physical work, the body becomes weak and suffers stress. This vitamin helps in restoring the energy level quickly and frees the body from stress. Common unrefined grains, brewers yeast, legumes are having much amount of vitamin B1

– our system of producing antibody mechanism is using vitamin B2 and also the energy productions system. Deficiency of this vitamin causes weakness, sore throat, corneal diseases and hyperemia. This vitamin is present much in green leafy vegetables, spinach, mushrooms, asparagus and grains.

Vitamin B3 (Niacin) – This vitamin is involved in promoting blood circulation system, healthy skin and nerves. It also involves in cholesterol control and improving memory. Niacin is well absorbed in the intestine and world wide pellagra (characterized with diarrhea and dementia) is due to deficiency of this vitamin. Even still this disease is prevailing in India, china and Africa.  Source of this vitamin is grains both unrefined and refined, yeast, meats, cereals, milk, green leafy vegetables, fish and legumes. fish.

Vitamin B5 ( Pantothenic acid) -  This vitamins action is vastly described in conversion of energy from fats and also in the synthesis of lipids, steroids and hemoglobin. This plays a role in the synthesis of lipids, steroids, neurotransmitters and hemoglobin. Pantothenic acid is used in the treatment of skin disease like acne. Acetylcholine, a neurotransmitter is formed with the help of this vitamin.  This neurotransmitter plays important roll in appetite control, sleep mechanism, pain thresholds and other important body functions. The deficiency of this vitamin causes many disorders like depression, frequent infection, numbness, burning feet syndrome, muscle weakness, and cramps.  The rich source of this vitamin includes meats, fish, shellfish, eggs, soybeans, milk, yogurt, mushrooms, and sweet potatoes.

Vitamin B6( Pyridoxine ) – This vitamin plays an important roll in the formation of red and white blood cells, hormones like insulin, adrenaline, antibodies, neurotransmitters and enzymes. Deficiency of this vitamin causes many nervous disorder includes seizures, skin infections and anemia. Like other vitamins, this vitamin is enriched in whole grain products, spinach, bananas, oatmeal and strawberries

Vitamin B-12( Cobalamin) It is much needed in the formation of  cells, metabolism, demential and digestion. Deficiency of this vitamin causes depression and anemia. This is much available in cereals and liver.

Folic Acid (Folacin) This vitamin is important for nervous system function and for all metabolic activities. Deficiency of this vitamin causes poor red cell formation gastrointestinal problems. This vitamin is in green leafy vegetables, yeast, orange, legumes, spinach, asparagus, beets, romaine lettuce and cantaloupe.

Biotin-Vitamin H and Coenzyme R – deficiency of this vitamin causes color loss of hair, loss or complete loss of hair. Nervous diseases like depression, hallucinations and skin troubles like burning sensations are due to deficiency of this vitamin. Biotin is available in soy, cereals, yeast and flour.

Vitamin C (Ascorbic Acid) this is a water soluble vitamin which involves in immune system and acts as a powerful antioxidant.  It is also linked with prevention of certain degenerative diseases like cataract and even in cardiovascular diseases.  Scurvy is the result of deficiency of this vitamin and it is characterized by the bleeding gums, loosening of teeth, bleeding in to joints, painful legs and hands. Though it is water soluble it should not be taken in excess which causes nausea, diarrhea and muscle cramps.  Almost all fruits contain this vitamin and they include citrus, tomatoes, strawberries, green peppers, potatoes, broccoli, green leafy vegetables, pineapple and cauliflower.

Vitamin D ( Calciferol) – a fat soluble vitamin which involves in the absorption of calcium and calcium is essential for the formation of healthy bones. Deficiency of this vitamin causes rickets in children.  Sources are milk, fish, and fish liver oil.

Vitamin E ( Tocopherols and Tocotrienols ) this is also a fat soluble one and antioxidant. This protects against cancer, cataract and heart diseases.  Sources are whole grain products.

Vitamin K This is mainly involved in the mechanism of blood clotting and is available in spinach, green vegetables, and green leafy vegetables.
Calcium –This mineral is very essential for growth of bones and teeth. It is involved in muscle contraction, secretion of hormones. This is available in green leafy vegetables, legumes, beans, figs, orange, almonds, and sesame.

Phosphorous This is the building block of nucleic acids and almost it is available in all body cells. This can be obtained from cereals, legumes, nuts, meat and eggs.

Potassium – potassium is present in all body tissues including heart. It involves in cell membrane functions and deficiency of this vitamin causes heart rhythm diseases and the source are bananas, dates, potatoes, beets, honey dew melon and peaches.

Magnesium – magnesium involves in the metabolism of fat and protein and also in the immune system. Magnesium is available in spinach, legumes, oatmeal, cocoa, brown rice and green vegetables.

Iron – This mineral is very essential in conducting system of oxygen to our body cells. It is essential for blood cell production and growth. Iron deficiency during pregnancy causes premature birth. It is available in prunes, legumes, spinach, dried fruit and green leafy vegetables.

Zinc – This mineral is present most of our body cells and it is important for immune and reproductive systems. It is available in unrefined grains, bran flakes, rice, corn, oatmeal and legumes.

We can also include few other vitamins in this list but they are not important as above said vitamins. It is in our hand to lead a healthy life and to have a healthy eye as well.