Vitamins and minerals are essential nutrients in our bodies, and thus one should ensure that he consumes a balanced diet.  Minerals are inorganic while vitamins are organic. There are numerous categories of vitamins and this includes vitamin A, C, D, E and the B complex which includes riboflavin, thiamine, niacin et cetera. One of the essential roles of vitamins is to enhance the body immunity so as to fight diseases. Vitamin C, B6, and E are the vital category of vitamins in enhancing the body immunity hence an individual who lacks these vitamins is susceptible of falling sick.

Vitamins and minerals play a role in improving the digestion process and to be precise Vitamins B and C are the vital vitamins. Vitamin B (Folic acid) has been researched on and found out to have the capability of reducing the risk of colon cancer. Vitamin B (thiamine) helps in the digestion process by converting carbohydrates into energy and, on the other hand, Vitamin B3 (niacin) facilitates the breakdown of carbohydrates, alcohol, and fats. Vitamin B6 helps in the digestion of protein while Vitamin C acts as anti-oxidant and plays a role in the absorption of iron into your body. Vitamin D is essential for the skeletal development since it helps in the absorption of calcium.

 

sources of vitamins and minerals

 

It is important to know the various sources of vitamins so that you can be able to have a balanced diet. Foods that are rich in Vitamin D include eggs, dairy products, and seafood. In order to get Vitamin B, it is advisable that one consume whole grains, green vegetables, dairy products, and seafood. Vitamin C can be sourced from fruits such as oranges, strawberries, and tomatoes.

 

Top Apps to Track Vitamins and Minerals

 

It is good to keep track of the number of minerals and vitamins that you intake so as to assess your path towards being healthy. The advancement in technology cannot be underestimated when it comes to the various Apps that keep track of the vitamins and minerals one consumes. Therefore, you can be able to track the quantity of the various vitamins and minerals you consume on each day.

IPhone allows its users to be able to download various Apps for tracking intake of nutrients from its App Store. One of these Apps is Vitamin Complete which is available in over 40 nations across the globe. The App cost $ 1.99 and keeps track of your vitamin and mineral intake. In addition, the App also provides you access to information regarding minerals in food of various kind. Another App is Vitamin and Mineral tracker, this App has the capability of tracking more than 30 nutrients as well as calculating calories for each category of nutrients, for instance, minerals and vitamins. As a user of this App, you can produce your daily vitamins and minerals log.

WholesomeApp is yet another App that you can use to track the intake of minerals and vitamins you consume. The App can be used to determine the minerals in food of various types. The App has the capacity to track over 90 types of nutrients. The best aspect of Wholesome App is that it is able to calculate your nutrition gap, for instance, minerals and vitamins and recommend the type of food you can eat to fill the nutrient gap for that particular day. The App can suggest a list of vitamins that you should take at a given time. Other Apps that you can also consider utilizing to track your intake of minerals and vitamins include My FitnessPal, Waterlogged, HealthyOut, and CarbsControl.

 

WholesomeApp

 

What Vitamins are good for Skin?

 

It is the desire for you to have a good looking skin and thus it is important to know what it takes to have a good skin. The existence of dark spots, wrinkles, rough patches, and redness on your skin definitely does not make you comfortable. The exposure of your skin to direct sunlight (Ultraviolet rays) is one of the causes that damage our skin. In addition, what you also apply on our skin significantly determine how your skin will appear.

There is a list of vitamins that are essential for the skin. Three vital vitamins that help in enhancing your skin and these include Vitamin C, D, and E. Vitamin D can be got from the sunlight by having your skin being exposed to sunlight for about 10-15 minutes. There is also a human-made version of Vitamin D called Calcitriol which helps in reducing skin inflammation as well as irritation. You can also get Vitamin D from foods that have been fortified with Vitamin D. Some foods that are rich in natural Vitamin D include tuna and salmon.

Vitamin C has antioxidant properties, and it is responsible for the production of your collagen that makes your skin healthy. It should be noted that when you apply sunscreen, you also consume Vitamin C orally to enhance the effectiveness of sunscreen. If you want your skin to get repaired and not to become dry, then it is good to ensure adequate intake of Vitamin C from fruits such as oranges and vegetables like broccoli. Vitamin E also serves as an anti-aging agent of the skin, and you can get this vitamin from nuts or even food supplements that have Vitamin E.

 

nuts, oranges

 

List of Vitamins for Skin and Hair

 

Vitamin H which is rich in biotin helps in strengthening of hairs. It is devastating if you are planning to have long hair but it keeps on splitting. A list of vitamins that are essential for hair and skin includes Vitamin H, A, and K. Therefore, to put an end to this Vitamin H is the solution and, this vitamin can be got from beans, bananas, eggs, and salmon. A number of people who have had the problem of their hair-splitting have lived with a testimony on how Vitamin H has actually been of great help to them.

Vitamin A also helps in making the hair look healthy by producing a conditioning substance known as sebum for the scalp. In order for your body to produce sufficient sebum, you should consume food rich in Vitamin A which includes broccoli, mangoes, spinach, cheese and sweet potatoes. The sebum produced helps to moisturize the skin hence preventing dryness and as a result, the hair appears and the skin able healthy and nourished. Vitamin K is still a vital vitamin towards having a healthy skin and this is because this it helps in healing wounds faster through coagulation of blood platelets. Therefore, if you want to have a beautiful skin with long hair always make sure you have sufficient intake of Vitamins H, A and K.

 

Spinach, Mangoes