Foods rich in vitamins and minerals to help you live better!

Eating foods rich in vitamins and minerals is essential to feel better about ourselves and feel stronger. Vitamins, in fact, are essential for our well-being and, like mineral salts, must be taken through food because our body is unable to produce them independently. A lack of these nutrients can lead to serious health problems.

Vitamins are used by our body first of all to regulate cellular function, that is, that constant work of transforming substances into energy, the same that we need to give our best and face the many challenges of the day. Consequently, every function of our body is in some way connected with vitamins, which also boost the immune system, help repair damaged cells, regenerate bone tissue and maintain hormonal balance.

Vitamins, as if that were not enough, guarantee the proper functioning of the nervous system, enhance sight and intervene in the transformation process of fats, sugars and proteins. They can be divided into two large groups: water-soluble vitamins (which dissolve in water), such as vitamin C and those of group B; fat-soluble vitamins (which dissolve in fat) and accumulate in the liver, such as vitamins A, D, E and K.

All these vitamins, as well as the mineral salts, have a "fundamental importance to help us feel stronger, each bringing different benefits: let's discover them together, and also see which foods are richest in these vitamins.

Were you aware of the mimicking diet? Before proceeding with the reading of the article, find out what it is!

See also

Foods rich in calcium: the complete guide

Foods rich in fiber: here's how to improve digestion!

Foods with Omega 3: Foods rich in these beneficial fatty acids

Vitamin B and Vitamin D: what are their benefits and where to find them

The group of vitamin B is essential for guaranteeing energy to our body. Vitamin B3, also known as Niacin, plays a very important role in the metabolism of carbohydrates, fats and proteins. It has the ability to reduce blood cholesterol by improving circulation and helps the functioning of the nervous system.Lack of this vitamin makes you feel drained and weak.

Vitamin B12, on the other hand, gives you vitality and plays an important role in the synthesis of DNA and hemoglobin, also helping you to prevent the risk of disease. Vitamin B9 also belongs to group B, more commonly known as folic acid : this substance is essential for our body to be able to produce new cells. It also helps the proper functioning of brain activity and is very important in pregnancy to prevent baby malformations. Often folic acid deficiency causes problems with anemia or insomnia.

Vitamin D, on the other hand, plays a leading role in helping the immune defenses of our organism, keeping diseases at bay. It helps prevent bone problems (from childhood rickets to osteoporosis) by regulating calcium metabolism, promotes the proper functioning of nervous and cardiovascular systems.

We can find these vitamins in what we eat, starting with breakfast. For example, in the range of Special K cereal flakes (classic - red fruits - dark chocolate) and the Special K nutri-mi ™ line (nuts and seeds and berries) you can find: vitamin D which helps your immune defenses , niacin (B3) which contributes to your energy, vitamin B12 which contributes to your vitality *. All the nutrients contained in Special K products help to strengthen all that we are, to give us the energy we need to be the better version of ourselves. In addition to providing us with what we need to better face our day and get off to a good start, it is also a delicious and flavoursome breakfast.

Buy Special K Nutri-mi ™ Berries Cereals on Amazon.

The benefits of mineral salts

Mineral salts make up about 6% of the weight of our body and make metabolic processes possible. If an imbalance of mineral salts occurs, both the muscular and nervous systems are affected and you will immediately feel tired and without strength.

Taking mineral salts is essential to maintain the acid-base balance of our body, but not only this: salts play an important role in the constitution of the body structure, they play an active part in cellular transmission to promote relaxation and muscle contraction or the passage of nerve stimuli, are contained in important substances such as hormones and hemoglobin.

Iron in particular is essential for our body: it is used to produce hemoglobin which allows cellular respiration, as well as myoglobin, which fixes oxygen in the muscles. It then allows the functioning of different enzymes and proteins.

Iron is also contained in the Special K cereal line, perfect to help your physical stamina and better face the challenges of every day.

Buy the entire Special K line on Amazon.

Foods rich in vitamin C and vitamin E and their functions

Vitamin C is famous for its immune-strengthening function, as well as for its antioxidant properties. Taking the right amount of this vitamin helps our body to produce red blood cells, facilitates the absorption of iron, strengthens muscles and bones. Vitamin C deficiency can lead to problems with anemia, as well as nosebleeds or scarring. slow.

Vitamin E, on the other hand, has known antioxidant properties and fights tissue aging. It also facilitates concentration and gives strength and energy.

Among the foods rich in vitamin C you will find a lot of fruit and vegetables, better if eaten raw, from citrus fruits to peppers (browse the album below to discover them all!). Instead, they are rich in vitamin E seeds, dried fruit and vegetable oils.

See also: Foods with more vitamin C

© iStock Foods with more vitamin C: Orange

The benefits of foods rich in vitamin A and vitamin K.

Vitamin A also has antioxidant and anti-inflammatory properties. Taking it in abundance is good for your eyesight. It also counteracts free radicals and helps cells regenerate, with excellent results for tissue health.

Finally, vitamin K has anti-haemorrhagic properties: its function is to coagulate the blood. A deficiency of vitamin K can lead to bleeding syndromes, as well as dysfunction of the intestinal system.

While vitamin A is contained in abundance in foods such as milk, eggs and carrots, vitamin K is mainly found in green leafy vegetables.

* A portion of Special K and Special K Nutri-Mi flakes contains> 15% of the Nutrient Reference Values ​​of vitamin D which contributes to the normal function of the immune system, niacin (B3) and vitamin B12 which contribute to normal energy metabolism, and iron which contributes to the reduction of tiredness and fatigue. A portion of Special K and Special K Nutri-Mi flakes also contains> 15% of the Nutrient Reference Values ​​of vitamins B1, B2, B6 and folic acid and, only in the Special K flakes, zinc. Enjoy them as part of a varied and balanced diet and a healthy lifestyle.

In collaboration with Special K

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