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The Importance of Vitamins and Minerals

Vitamins and Minerals

So it’s a new year, and I am sure that you have made plenty of new goals for yourself. The most important one being losing weight… am I right? To be honest I think that almost 90% of women set this goal on top of their new years resolution list, and it’s not a bad thing! However, I want to challenge you to not only make this your new years goal, but to make it your lifestyle! Do not crash diet and please look after your body. You are going to spend a lifetime in YOUR ‘shell’, so take good care of it! You can start your healthy journey by giving your body all the nutrients and vitamins that it needs to achieve optimal health. 

The purpose of this blog post is to serve as a guideline for your vitamins and mineral intake. I hope you enjoy the read!

Vitamins and minerals play a role in normalizing bodily functions and cannot be made by the body (except for vitamin D from the sun). Adequate intake from food and/or supplements is necessary to prevent deficiency, promote optimal health, improve nutrient partitioning and promote fat loss and muscle gain.

I frequently get asked, how can I better my skin, nails or hair… Well, lucky for you there are plenty of Vitamins that will do your body good, and make you feel great! Below is a list of all the vitamins your body needs everyday to achieve good health.

Vitamins: What it does for your body.


  • Vitamin A helps form and maintain healthy teeth, bones, soft tissue, mucus membranes, and skin.
  • Vitamin B6 is also called pyridoxine. The Vitamin B6 helps form red blood cells and maintain brain function. This vitamin also plays an important role in the proteins that are part of many chemical reactions in the body. The more protein you eat the more pyridoxine your body requires.
  • Vitamin B12, like the other B vitamins, is important for metabolism. It also helps form red blood cells and maintain the central nervous system.
  • Vitamin C, also called ascorbic acid, is an antioxidant that promotes healthy teeth and gums. It helps the body absorb iron and maintain healthy tissue. It also promotes wound healing.
  • Vitamin D is also known as the “sunshine vitamin,” since it is made by the body after being in the sun. Ten to 15 minutes of sunshine 3 times a week is enough to produce the body’s requirement of vitamin D for most people at most latitudes. People who do not live in sunny places may not make enough vitamin D. It is very hard to get enough vitamin D from food sources alone. Vitamin D helps the body absorb calcium. You need calcium for the normal development and maintenance of healthy teeth and bones. It also helps maintain proper blood levels of calcium and phosphorus.
  • Vitamin E is an antioxidant also known as tocopherol. It helps the body form red blood cells and use vitamin K.
  • Vitamin K is not listed among the essential vitamins, but without it blood would not stick together (coagulate). Some studies suggest that it is important for bone health.

More Vitamins…


  • Biotin is essential for the metabolism of proteins and carbohydrates, and in the production of hormones and cholesterol.
  • Niacin is a B vitamin that helps maintain healthy skin and nerves. It also has cholesterol-lowering effects at higher doses.
  • Folate works with vitamin B12 to help form red blood cells. It is needed for the production of DNA, which controls tissue growth and cell function. Any woman who is pregnant should be sure to get enough folate. Low levels of folate are linked to birth defects such as spina bifida. Many foods are now fortified with folic acid.
  • Pantothenic acid is essential for the metabolism of food. It also plays a role in the production of hormones and cholesterol.
  • Riboflavin (vitamin B2) works with the other B vitamins. It is important for body growth and the production of red blood cells.
  • Thiamine (vitamin B1) helps the body cells change carbohydrates into energy. Getting enough carbohydrates is very important during pregnancy and breastfeeding. It is also essential for heart function and healthy nerve cells.

I would also recommend a Multi-Vitamin supplement such as Centrum in order to feed your body all the Vitamins from A-Z, I know without my Vitamins, my day seems extra long! 

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Happy Friday!



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