The vitamins and minerals we get through our diet are essential for good health. Many of us look to supplements to replace or top up the vitamins we feel we’re missing out on. But the reality is that most vitamins and minerals do their best work when naturally absorbed through food with supplements very much a poor second choice.
To guarantee that you are getting the right balance of minerals and vitamins, you need to a diet rich in vegetables, fruits and fortified food. Here are 5 essential vitamins and minerals best taken naturally.
Calcium: Our bones need calcium for healthy growth and development, and to stop the development of joint disorders such as osteoporosis. Most calcium is found naturally in dairy products such as milk, cheese and yogurt and also in the likes of kale and sardines. Dairy allergies and intolerance to lactose are increasingly common so in such instances, a calcium supplement may help but do consult your doctor before taking them as they have potential side effects, particularly for women.
Vitamin D: If you do take calcium supplements, make sure you also take vitamin D supplements, which help the body absorb calcium. Known as the sunshine vitamin, vitamin D is most absorbed through our skin from the sun and is essential for bone health – a lack of vitamin D is linked to rickets in children and osteoporosis in adults. To combat any vitamin D deficiency, you should look for foods fortified in vitamin D, such as milk and cereals, and high naturally in the vitamin, such as fish and eggs.
Beta-carotene: An antioxidant, beta-carotene is converted into vitamin A once it’s been absorbed in the body and is linked to healthy vision and skin, and a healthy immune system. Foods high in beta-carotene include carrots, green peppers and sweet potatoes, and while you can take beta-carotene supplements, this mineral is much more effective when consumed naturally.
Iron: An essential mineral that helps our bodies function normally, iron is also one of the easiest minerals to suffer a deficiency in, which can cause anaemia. The most easily absorbed iron is found in red meat and in offal such as liver; in green leafy vegetables such as spinach and watercress; in dried fruit and nuts; and in whole grains and pulses. Aim for a diet balanced in these products and your iron levels should stay at a healthy level.
Potassium: A mineral known to lower blood pressure and balance the effects of too much sodium (salt) in the body, potassium is easily absorbed through bananas, raisins, leafy greens and oranges. Too much potassium can be harmful so consult a doctor before taking any supplements.
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