Gaining an understanding of the role of vitamins and minerals in our physical and mental well-being is important, particularly as many of us face unique health challenges that can cause deficiencies from time to time. Like a car needs fuel, our body requires the right quantities of “micronutrients” to function properly. These nutrients are critical for a range of functions, from strengthening bones and fighting infections to regulating hormones that influence motivation, mood, hunger and sleep.
Here, Plenish Nutritionist Katie Morley, outlines five essential vitamins and minerals that are fundamental for maintaining good health from the inside-out.
Vitamins and Minerals Essential for Overall Health
1. Vitamin D
Vitamin D, often called the “sunshine vitamin,” is a fat-soluble vitamin that our bodies produce when exposed to sunlight. This sunlight allows our body to make its own vitamin D and convert it into an active form that can be used by the body. While we can also get vitamin D from certain foods and supplements, sunlight is a great natural source. The main function of vitamin D is to help with calcium absorption and moderate phosphate levels, which are important for maintaining healthy bones and teeth. Additionally, it supports brain development, muscle function, immune health and blood sugar regulation. In the UK, where sunlight can be limited throughout the year, vitamin D deficiency is common and symptoms of deficiency include fatigue, depression, muscle cramps and digestive issues.
For those following a plant-based diet, good sources of vitamin D include mushrooms and chlorella, a type of microalgae often available in powder form that can be added to smoothies. For a convenient way to meet your daily vitamin D needs, try our Mango Sunshine Juice Shot, which provides 100% of your recommended daily intake in a single serving.
2. Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that our bodies can’t produce on their own, yet they are critical for numerous bodily functions, impacting skin health, eye health, the immune system, and brain and nerve system health. The three main types of omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is found in plant-based foods, while EPA and DHA are primarily found in fish and seafood.
Omega-3 fatty acids are multifunctional in terms of health benefits and may support heart health, reduce inflammation (which may improve conditions like rheumatoid arthritis) and enhance cognitive function, including memory and mood-related disorders like depression and anxiety.
Common plant-based sources of omega-3 include chia seeds, flaxseeds, shelled hemp seeds, walnuts and soybeans. Microalgae, like spirulina, are also rich in omega-3s – explore our Spirulina Detox Juice Shot.
3. Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that humans can’t produce on their own, unlike other animals, and therefore it needs to be consumed through diet and supplements. Vitamin C is widely known for its role in supporting the immune system when you’re feeling under-the-weather and helping to ward off infections, however, it’s also needed for collagen production, which is a key component of connective tissues and contributes to supple, glowing skin. When it comes to our mental well- being, it plays a key role in the production of “happy hormones” or neurotransmitters, such as dopamine, which promote a positive mood.
As an antioxidant, vitamin C helps neutralise free radicals and reactive oxygen species (ROS), which may lead to lower levels of inflammation. This is important as an excess of ROS and not enough antioxidants may be linked to a higher risk of neurodegenerative diseases, depression and anxiety. A lesser known fact is that vitamin C enhances the absorption of iron, which is vital for supporting balanced energy levels as it’s needed to produce haemoglobin – the protein in red blood cells that carries oxygen from the lungs throughout the body.
Plant-based sources of vitamin C include fresh fruits and vegetables, particularly citrus fruits, blackcurrants, strawberries, papaya, kiwi, green vegetables, peppers, and tomatoes. For a convenient way to meet your daily vitamin C needs, consider trying our Ginger Immunity Juice Shot, which provides 100% of the recommended daily intake.
4. B-Complex Vitamins
B Complex vitamins are a group of eight water-soluble vitamins that are needed for energy metabolism (the process of releasing energy from food), reducing tiredness and fatigue, improving skin health, boosting cognitive function and supporting the normal functioning of the nervous system, which can affect conditions like depression and anxiety. If you’re experiencing higher levels of stress, it’s often advised to increase your intake of B vitamins through diet or supplements, with a particular focus on vitamin B5 and vitamin B6.
Vitamin B5 helps regulate cortisol (a stress hormone) production, preventing excessive amounts during periods of high stress. Vitamin B6 is helpful for stress relief because it supports the production of neurotransmitters like GABA (gamma-aminobutyric acid), serotonin and dopamine, which positively influence energy, motivation and mood. An important point to note – during periods of stress, the body’s demand for cortisol increases, which can deplete B vitamin levels, making it extra important to make sure you’re getting enough in your daily diet.
Plant-based sources of B vitamins include beans, legumes, seeds, nuts, grains and certain fruits and vegetables like spinach, mushrooms, oranges, avocados and leafy greens. However, vitamin B12 can be tricky to obtain from a plant-based diet. Since it’s key for energy levels and the normal functioning of the nervous system, you might want to consider supplementation or trying our Turmeric Defence Juice Shot, which provides 100% of your daily B12 needs in one juice shot.
5. Magnesium
Magnesium is one of the most abundant minerals in the body and serves as a cofactor in over 300 enzymatic processes, helping with everything from energy production and muscle and nerve function to mood regulation and bone strength, When it comes to cognitive health, magnesium has a calming effect on the body as it’s involved in regulating the hypothalamic-pituitary-adrenal (HPA) axis, the intricate neuroendocrine system that controls the stress response. It also enhances the activity of GABA (gamma-aminobutyric acid), a calming neurotransmitter, helps regulate the release of stress hormones like cortisol and maintains the balance of neurotransmitters that produce melatonin, the hormone that promotes healthy sleep.
To boost your daily magnesium intake, incorporate plant-based foods like nuts and seeds, whole grains, seeded breads, brown rice, quinoa, leafy green vegetables, legumes, dark chocolate (yes, really!) and berries (including blueberries, raspberries and strawberries).
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk