A thimble could easily contain the distillation of all the trace minerals normally found in your body. Yet their contributions are just as essential as those of major minerals such as calcium and phosphorus, which each account for more than a pound of your body weight.
The other trace minerals perform equally vital jobs, such as helping to block damage to body cells and forming parts of key enzymes or enhancing their activity. Trace minerals interact with one another, sometimes in ways that can trigger imbalances. Too much of one can cause or contribute to a deficiency of another.
Here are some examples:. Antioxidant is a catchall term for any compound that can counteract unstable molecules such as free radicals that damage DNA, cell membranes, and other parts of cells. Your body cells naturally produce plenty of antioxidants to put on patrol. The foods you eat—and, perhaps, some of the supplements you take—are another source of antioxidant compounds. Carotenoids such as lycopene in tomatoes and lutein in kale and flavonoids such as anthocyanins in blueberries, quercetin in apples and onions, and catechins in green tea are antioxidants.
The vitamins C and E and the mineral selenium also have antioxidant properties. Free radicals are a natural byproduct of energy metabolism and are also generated by ultraviolet rays, tobacco smoke, and air pollution. They lack a full complement of electrons, which makes them unstable, so they steal electrons from other molecules, damaging those molecules in the process.
Free radicals have a well-deserved reputation for causing cellular damage. But they can be helpful, too. When immune system cells muster to fight intruders, the oxygen they use spins off an army of free radicals that destroys viruses, bacteria, and damaged body cells in an oxidative burst.
Vitamin C can then disarm the free radicals. Antioxidants are able to neutralize marauders such as free radicals by giving up some of their own electrons. When a vitamin C or E molecule makes this sacrifice, it may allow a crucial protein, gene, or cell membrane to escape damage. This helps break a chain reaction that can affect many other cells. Each of the nutrients that has antioxidant properties also has numerous other aspects and should be considered individually.
The context is also important—in some settings, for example, vitamin C is an antioxidant, and in others it can be a pro-oxidant. Articles and advertisements have touted antioxidants as a way to help slow aging, fend off heart disease, improve flagging vision, and curb cancer.
And laboratory studies and many large-scale observational trials the type that query people about their eating habits and supplement use and then track their disease patterns have noted benefits from diets rich in certain antioxidants and, in some cases, from antioxidant supplements. But results from randomized controlled trials in which people are assigned to take specific nutrients or a placebo have failed to back up many of these claims.
One study that pooled results from 68 randomized trials with over , participants found that people who were given vitamin E, beta carotene, and vitamin A had a higher risk of death than those who took a placebo. There appeared to be no effect from vitamin C pills and a small reduction in mortality from selenium, but further research on these nutrients is needed.
These findings suggest little overall benefit of the antioxidants in pill form. On the other hand, many studies show that people who consume higher levels of these antioxidants in food have a lower risk of many diseases. The bottom line? Eating a healthy diet is the best way to get your antioxidants. When it comes to health, not all fats are equal. This article looks at the sources and types of fat, their effects on the body, and how much to add to…. Vitamin A, D, E, and K are fat-soluble vitamins.
This article looks at some dietary sources of each and the role they play in the body. The body does not store excess vitamin C, so a person needs to absorb enough from food each day to meet the recommended intake.
This article looks at…. What are vitamins, and how do they work? What are vitamins? Soluble in fat vs. Fat-soluble and water-soluble vitamins. The 13 vitamins. Vitamin supplements. Video: The ABCs of vitamins. Latest news Adolescent depression: Could school screening help? Exposure to air pollutants may amplify risk for depression in healthy individuals.
Related Coverage. Iron — This metal is responsible for the red color of your blood. Iron deficiency, known as anemia, has been associated with autoimmune disorders like lupus. Foods containing iron are clams, liver, beans, and spinach.
Potassium — Potassium is an electrolyte like magnesium and calcium that plays a role in keeping your body well-hydrated. Potassium is an important supporter of blood pressure. Many Western diets are low in potassium. Unfortunately, potassium cannot be easily supplemented due to a rule that limits the amount that is sold in over-the-counter tablets and capsules. Because of this, finding natural sources such as vegetables and fruits like bananas, citrus, and spinach is vital.
Your body needs larger amounts of some minerals, such as calcium , to grow and stay healthy. Other minerals like chromium, copper, iodine, iron, selenium, and zinc are called trace minerals because you need only very small amounts of them.
Vitamins and minerals boost the immune system , support normal growth and development, and help cells and organs do their jobs. For example, you've probably heard that carrots are good for your eyes. It's true! Carrots are full of substances called carotenoids pronounced: kuh-RAH-teh-noydz that your body converts into vitamin A, which helps prevent eye problems. Vitamin K helps blood to clot, so cuts and scrapes stop bleeding quickly. You'll find vitamin K in green leafy vegetables, broccoli, and soybeans.
And to have strong bones, you need to eat foods such as milk, yogurt, and green leafy vegetables, which are rich in the mineral calcium. Eating well now is especially important because the body needs a variety of vitamins and minerals to grow and stay healthy.
Eating a mix of foods is the best way to get all the vitamins and minerals you need each day. Fruits and vegetables , whole grains, low-fat dairy products, lean meats, fish, and poultry are the best choices for getting the nutrients your body needs.
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