13 Vitamins and Minerals That Help You Become Slimmer, Stronger and More Energetic

by Natalya Molok
FOOD  |  October 12, 2016
  • Calcium
    1 / 13 Calcium

    Your body needs calcium to build and maintain strong bones. Thus, calcium consumption is important for ageing adults, particularly post-menopausal women whose bone breakdown exceeds formation, resulting in bone loss and increased risk of osteoporosis over time.

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  • Iron
    2 / 13 Iron

    Slacking on your iron intake causes your body to reduce the production of red blood cells, causing anemia. What’s more, blood loss during your period depletes your body’s iron stores, so it’s particularly important for women with heavy periods to eat iron-rich foods or take supplements.

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  • Magnesium
    3 / 13 Magnesium

    Magnesium is needed for more than 300 biochemical reactions in the body, but there are other reasons you won’t want to run low on it, including defiency symptoms such as chronic or excessive vomitting and diarrhea, and migraines.

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  • Vitamin A
    4 / 13 Vitamin A

    Vitamin A plays a vital role in vision support. Research also suggests that vitamin A may reduce the mortality rate from measles, prevent some types of cancer, aid in growth and development and improve immune function. It can be found in tomatoes.

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  • Folate
    5 / 13 Folate

    Folate is imperative for the prevention of anemia. The daily recommended amount is 400 micrograms but this need increases to 600 micrograms for pregnant women and 500 micrograms for those lactating. Furthermore, people with low intake of folate are also at increased risk for certain types of cancer. Beans are a good source.

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  • Biotin
    6 / 13 Biotin

    While a lack of biotin is rare, getting sufficient amounts staves off signs of defiency including hair loss, brittle nails and a scaly red facial rash. You can alleviate these symptoms by boosting your biotin intake, which also helps neurological symptoms such as mild depression. Biotin can be found in avocados.

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  • Other B Vitamins
    7 / 13 Other B Vitamins

    Deficiency of certain B vitamins can cause a host of awful symptoms including tiredness, loss of appetite and abdominal pain. Eggs contain B vitamins but could raise your cholesterol levels so take them in moderation.

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  • Vitamin C
    8 / 13 Vitamin C

    Vitamin C’s healing powers make it an essential antioxidant that is believed to boost your immune system. It is also often used as an ingredient in skincare products since vitamin C can boost your body’s collagen production to help reduce wrinkles and can also firm up and moisturise your skin.

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  • Omega 3
    9 / 13 Omega 3

    Research has shown that omega-3 fatty acids reduce inflammation and may help lower the risk of chronic diseases such as heart disease, cancer and joint problems. Studies have also found that those who ate more fish high im omega-3 fatty acids were less likely to have eye disease problems in the future.

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  • Probiotics
    10 / 13 Probiotics

    Probiotics can help treat a number of illnesses, including diarrhea, vaginal yeast and urinary tract infections, and irritable bowel syndrome. They can also help in preventing or reducing the severity of colds and the flu.

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  • Coenzyme Q10
    11 / 13 Coenzyme Q10

    Studies suggest that Coenzyme Q10 may fight cancer, Parkinson’s disease and Huntington’s disease as well as improve physical performance while exercising. Japanese researchers, for instance, found that Coenzyme Q10 supplementation decreased exercise-induced muscle injuiry.

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  • Flaxseed Oil
    12 / 13 Flaxseed Oil

    Flaxseed is said to lower cholesterol levels, boost the immune system and protect against cancers including breast cancer. Note that flaxseed oil contains only omega-3 fatty acids and not the additional fibre available through the seed itself. But its health benefits are undeniable.

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  • Grape Seed Extract
    13 / 13 Grape Seed Extract

    Preliminary research has shown that grape seed extract may protect the brain in ways that fight against future age-related dementia as well as decrease the development of skin cancer due to UVB radiation. In pill form, it also helps maintain collagen and elastin, two building blocks of smooth skin.

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    A version of this story first appeared on The Singapore Women’s Weekly website.

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