You're diet needs vitamins and minerals in small amounts. These are micronutrients. Although large amounts aren't needed, they play a very important role in our diets.
Vitamins
Vitamins are organic compounds that are required for normal growth and normal metabolism. Vitamins get synthesised by plants and can be consumed in your diet by eating the appropriate plants or eating animal products that have derived their vitamin content form plants.
Fat Soluble Vitamins
Vitamins A, D, E and K are described as fat soluble. This means that they can only be absorbed, transported and utilised in the presence of fat. So if you're diet is low in fat, then this can lead to severe deficiency in fat soluble vitamins. Some of the functions and sources of these vitamins are as follows:
Vitamin A
Stimulates juices for protein digestion
Important for bone building
Maintains eye health
Protects against degenerative damage.
Sources: Butter, Eggs, Liver, Seafood and Cod liver oil.
Vitamin D
Needed for calcium and phosphorus digestion
Helps for strong bones and teeth
Protects against cancer and multiple sclerosis.
Sources: Butter, Eggs, Liver, Seafood and Cod liver oil.
Vitamin E
Helps blood circulation
Helps tissue repair
Maintains structural integrity of cells
Slows ageing and is a powerful antioxidant.
Sources: Vegetable oil, Butter, Organ meat, Whole grains, Raw nuts and seeds and dark green leafy vegetables.
Vitamin K
Important for blood clotting and bone formation
Sources: Liver, Eggs, Butter, Whole grains and Dark green leafy vegetables.
Vitamin B
Promotes healthy nerves, skin, eyes, hair and liver,
Prevents fatigue
Vital role in metabolism
Helps produce cholesterol
Formation of red blood cells and maintenance of iron levels in blood
Sources: Whole grains, Fruit, Vegetables, Nuts, Legumes, Seafood and Organ meat.
Vitamin C
Immune system function
Tissue growth and repair
Strengthens capillary walls
Supports adrenal glad function
Helps heal wounds
Powerful antioxidant
Sources: Fruit, Vegetables and Organ meat
Minerals
Minerals build strong bones and teeth, control body fluids inside and outside cells and turn food into energy. They are very important for the structure and normal regulation of metabolic, hormonal and nervous interactions in the body. Basically, they let your body function properly on a daily basis.
Although most minerals are important to the body, there are seven macrominerals that are needed n greater amounts.
Calcium
Bone growth
Muscle contraction
Regulates acid and alkali balance
Sources: Dairy products, Green leafy vegetables
Chloride
Regulates acid and alkali balance
Regulates fluid balance
Aids carb and protein digestion
Sources:Unprocessed sea salt and Coconut flesh
Magnesium
Nerve transmission
Bone formation
Metabolis carbs
Tooth enamal
Sources:Unprocessed sea salt, Fish, Dairy products and Nuts
Phosphorus
Bone growth
Kidney function
Cell Growth
Sources: Animal produce, Grains and Nuts
Potassium
Fluid balance
Cellular chemistry
Sources: Unprocessed sea salt, Nuts and Vegetables
Sodium
Fluid balance
Cellular fluid distribution
Nerve transmission
Sources: Unprocessed sea salt, Meats and Zucchini
Sulphur
Fights infection
Part of muscle cell structure
Forms cartilage and skin
Sources: Vegetables, Eggs and Dairy products.
Now I'm not gonna go on and list them all, you'll be happy to know. But it is so important, regardless of the diet you follow, that you get a good balance of vitamins and minerals in your diet. I've listed plenty of benefits and plenty of sources so you've no excuses to get these in your diet and start feeling healthier.