Vitamins and minerals are the unsung heroes of our health and the fuel that keeps our bodies running optimally. Since our bodies are unable to produce most of these essential nutrients on their own, we need to consume them from our diet - except for a select few like vitamin D, which our skin can produce when exposed to sunlight.
A balanced and nutrient-dense diet can provide the majority of the vitamins and minerals our bodies need, however understanding the role these nutrients play and the foods that provide them can help identify and address any gaps in your diet, allowing for targeted tweaks to optimise your health.
In this article, Plenish Nutritionist Katie Morley highlights four key areas of health and the vitamins and minerals that support them, giving you the tools to feel your absolute best.
Energy Levels
Feeling tired? These vitamins and minerals might be the missing link for maintaining healthy energy levels.
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Vitamin B12 is involved in converting food into energy and supports the production of red blood cells, which transport oxygen throughout the body. A deficiency in B12 may lead to increased fatigue, memory problems, muscle weakness and a rapid heartbeat. Since plant-based foods do not naturally contain B12, vegans and vegetarians need to find alternative sources to ensure adequate intake. Options include nutritional yeast, nori, tempeh, shiitake mushrooms, or you can get 100% of your daily B12 in our Turmeric Defence Juice Shot.
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Iron is essential for oxygen transport and energy metabolism. It can be found in plant-based foods like legumes, dark leafy greens, whole grains, and nuts and seeds.
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Coenzyme Q10 is a vitamin-like molecule that affects energy production, transport, and acts as an antioxidant, protecting cells from damage. It is found in whole grains, nuts and seeds, soybeans and other legumes.
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Magnesium functions as a co-factor in over 300 enzymatic reactions in the body and is needed for producing ATP, the body's main energy source. Plant-based sources of magnesium include whole grains, nuts, seeds, leafy greens, legumes and even dark chocolate.
Immunity
Certain nutrients are required for maintaining a strong immune system. Here’s what you need to know:
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Vitamin D is a fat-soluble vitamin that facilitates immune function by activating T-cells, a type of white blood cell that supports the immune response. Plant-based sources include mushrooms and tofu, but the best source of vitamin D is sunlight. When your skin is exposed to sunlight, it absorbs ultraviolet (UV) rays, which help your body produce vitamin D naturally. For a simple option, our Mango Sunshine Juice Shot provides 100% of your daily recommended intake of vitamin D in just one shot.
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Vitamin C is another crucial nutrient for supporting your immune system. It acts as a powerful antioxidant, protecting your body from oxidative damage and inflammation. You can find vitamin C in many fruits and vegetables, especially citrus fruits, berries, bell peppers, and leafy greens. Alternatively, you can get 100% of your daily vitamin C intake from our Ginger Immunity Juice Shot.
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Zinc is vital for immune health. It aids the development and function of immune cells and you can get zinc from foods like nuts, beans and legumes.
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Selenium is another important mineral that strengthens the immune response. You can meet your daily selenium needs by eating just two Brazil nuts!
Hormonal Balance
Consuming the right balance of specific nutrients has been shown to support hormonal balance and help maintain steady hormone levels. Below are the key nutrients to look out for:
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Vitamin D regulates the production and activity of various hormones, including our insulin and sex hormones. Low vitamin D levels have been linked to hormonal imbalances, so making sure you stay on top of your intake through diet, supplementation and sunlight exposure can help maintain optimal levels.
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Magnesium is fundamental for hormone regulation as it may alleviate symptoms associated with PMS, perimenopause and menopause. It may also facilitate a balanced stress response, which is particularly important during these hormonal changes.
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Vitamin B6 and B12 are involved in adrenal gland function, which is responsible for producing stress hormones such as cortisol, aldosterone and adrenaline. Vitamin B6 is also involved in the production of neurotransmitters and hormones such as serotonin and melatonin, which affect mood, sleep and appetite, and overall hormonal balance.
Mood and Mental Well-being
Studies have shown several specific vitamins and minerals to positively influence mood and mental well-being including:
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Magnesium is a powerhouse for reducing anxiety, working in several ways to support emotional well-being. It helps rebalance neurotransmitters, boosts serotonin levels to improve mood and emotional stability, and regulates cortisol to manage the body’s stress response.
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Vitamin B6 and B12 assist with the production of GABA, a calming neurotransmitter that promotes rest and relaxation. It also supports the production of serotonin and dopamine, which are closely linked to mood and brain function. Leafy greens are an excellent source of B vitamins, and our Beet Balance Juice Shot provides 100% of your daily recommended intake of Vitamin B6 to support hormonal balance.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk