Plant Based Vitamins and Minerals

Plant Based Vitamins and Minerals: A Guide to Nourishing Your Body

Our bodies need vitamins and minerals to stay strong and keep our immune system working well. Eating a good mix of foods should give us all the things we need to stay healthy. But sometimes our modern lifestyles don’t let us get enough vitamins and minerals. Health pills and multi-vitamins can help stop shortages and give our bodies the stuff they need.
Botanic healthcare makes natural vitamins and minerals from plants. These are better for our bodies than fake ones because they’re easier to absorb and not as likely to hurt us. Our bodies are used to using plant stuff, so it’s good for us.
Plants have all sorts of good things like vitamins, minerals, smelly oils, and plant-nutrients that our bodies like. When we take these from plants, they come with other natural stuff that helps the vitamins and minerals work better in our bodies. Without these natural things, the fake vitamins and minerals don’t do much for us.

What Are Vitamins and Minerals?

Your body needs special things called vitamins and minerals to work well. You get these from the things you eat.

Vitamins are split into two groups: fat-soluble and water-soluble:

• Fat-soluble vitamins like A, D, E, and K dissolve in fat and stay inside your body.
• Water-soluble vitamins like C and the B vitamins dissolve in water. Your body can’t keep them, so you need them every day.

Plants or animals make vitamins. Minerals, on the other hand, come from the ground or water and are taken in by plants or animals. Some minerals like calcium are really important and you need a lot of them. Chromium, copper, iodine, iron, selenium, and zinc are referred to as trace minerals because you require only a small amount of them.

Related………..Vitamins & Minerals for Kids

The Benefits of Plant-Based Vitamins and Minerals:

Plant-based vitamins and minerals provide numerous health benefits including:

• Improved Digestion: Plant-based foods are rich in fiber which helps to promote healthy digestion.
• Related…..How to improve digestive health
• Reduced Inflammation:  Plant-based foods contain antioxidants and anti-inflammatory compounds that can help reduce inflammation in the body.
• Lower Risk of Chronic Diseases:  Plant-based foods are associated with a lower risk of chronic diseases such as heart disease, diabetes and cancer.
• Weight Management:  Plant-based foods are typically lower in calories and higher in fiber which can help with weight management.

Types of Plant-Based Vitamins

1.Vitamin C – found in fruits such as oranges, kiwis and strawberries, as well as in vegetables such as broccoli and bell peppers.

2.Vitamin A – found in orange and yellow vegetables such as carrots and sweet potatoes as well as in leafy greens like spinach and kale.

3.Vitamin K – found in leafy greens like spinach and kale as well as in other vegetables like Brussels sprouts and broccoli.

Getting Minerals from Vegetarian Foods:

If you’re eating a healthy vegetarian or vegan diet, it’s important to make sure you get enough minerals for your body.

Where to Find Minerals:

Calcium- You can find it in green leafy vegetables like kale and collard greens. Also, in tofu, beans, nuts, seeds, and even dried fruits like figs and almonds.

Chromium- It’s in whole grains, nuts, spinach, mushrooms, and apples. Copper
Look for it in seeds, nuts, beans, and mushrooms.

Fluoride- You can get it from brewed tea, spinach, and apples.

Iodine- Look for it in sea salt, iodized salt, sea vegetables like kelp.

Iron- It’s in foods like beans, spinach, nuts, dried fruits, and whole grains.

Magnesium- Find it in foods like spinach, almonds, brown rice, and bananas. Manganese
Look for it in whole grains, nuts, beans, and spinach.

Related……..The Health Benefits of Magnesium

Molybdenum- It’s in foods like beans, spinach, and strawberries.

Phosphorus- You can get it from beans, nuts, brown rice, and avocados.

Potassium- It’s in bananas, potatoes, spinach, oranges, and melons.

Riboflavin- Find it in whole grains, beans, broccoli, and mushrooms.

Selenium- Look for it in brazil nuts, beans, and whole grains.

Zinc- It’s in foods like beans, seeds, and soy products

Top Plant Foods for Vitamins and Minerals:

Now that we know the benefits of plant-based vitamins and minerals, let’s look at some of the best sources to add to your diet:

• Leafy greens: Kale, spinach and collard greens are excellent sources of vitamins C, A and K as well as iron and calcium.
• Citrus fruits: Oranges, grapefruits and lemons are high in vitamin C. Which is essential for immune function.
• Legumes: Beans, lentils, and peas are rich in iron, magnesium, and potassium.
• Nuts and seeds: Almonds, cashews and pumpkin seeds are great sources of vitamin E, magnesium and zinc.
• Whole grains: Brown rice, quinoa and whole-wheat bread are rich in B vitamins and fiber.

How to Get Enough Vitamins and Minerals?

Our bodies need vitamins and minerals to work properly and keep us healthy. But many people don’t get enough of these nutrients in their daily diet. Here are some easy tips to help you get enough vitamins and minerals:

1. Eat lots of different fruits and veggies. Try to eat a variety of colorful ones like leafy greens, berries, citrus fruits and sweet potatoes.
2. Choose whole grains like brown rice, quinoa and whole wheat bread. They’re not only good for fiber but also have important vitamins and minerals.
3. Eat lean proteins like chicken, fish and beans. They are a good source of vitamins and minerals like iron, zinc and B vitamins.
4. Consider taking supplements if you are not getting enough vitamins and minerals from your diet. Talk to a doctor or a registered dietitian to see if you need them.
5. Avoid processed foods which often have low nutrient levels and too much unhealthy fat, sugar and sodium. Instead eat whole foods like fresh fruits and veggies, whole grains and lean proteins.
6. Cook your food in healthy ways. When you cook vegetables, steaming or roasting them is better than boiling. Also, be careful not to cook your meat for too long because it might make unhealthy things.
   

   What Are Plant-Based Supplements?

Plant-based supplements are like helpers that come from nature, not chemicals. They’re made from things like herbs, flowers, leaves, and more. These things are found in nature, like in plants, nuts, and fruits.