Do Vitamins Help You Gain Weight

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Vitamins and minerals are essential nutrients because they perform hundreds of roles in the body. There’s a fine line between getting enough of these nutrients (which is healthy) and getting too much (which can be bad for you). Healthy eating is still the best way to get enough vitamins and minerals you need.

Do Vitamins Help You Gain Weight

Every day your body makes skin, muscles and bones. It produces rich red blood that carries nutrients and oxygen to distant outposts, and it sends nerve signals across thousands of miles of brain and body pathways. It also formulates chemical messengers that shuttle from one organ to another, providing the instructions that help sustain your life.

Vitamins And Minerals

But to be able to do all this, your body needs some raw materials. These include at least 30 vitamins, minerals and nutritional components that your body needs but cannot produce in sufficient quantities.

Vitamins and minerals are considered essential nutrients because together they perform hundreds of roles in the body. They help strengthen bones, heal wounds and strengthen your immune system. They also convert food into energy and repair cellular damage.

But trying to keep track of what all these vitamins and minerals do can be confusing. Read enough articles on the subject, and your eyes might swim with the alphabet soup references to these nutrients, which are best known by their initials (such as vitamins A, B, C, D, E, and K—to name just a few). A couple).

In this article, you’ll gain a better understanding of what these vitamins and minerals actually do in the body and why you want to make sure you’re getting enough of them.

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Vitamins and minerals are often referred to as micronutrients because your body only needs small amounts of them. But not getting even the small amounts pretty much guarantees illness. Here are a few examples of diseases that can be caused by vitamin deficiency:

Just as a lack of essential micronutrients can cause significant damage to your body, getting adequate amounts can provide a significant benefit. Some examples of these benefits:

While they are all considered micronutrients, vitamins and minerals differ in fundamental ways. Vitamins are organic and can be broken down by heat, air or acid. Minerals are inorganic and retain their chemical structure.

So why does it matter? This means that the minerals in soil and water easily find their way into your body through the plants, fish, animals and liquids you consume. But it’s harder to transport vitamins from food and other sources into your body because cooking, storage, and simple exposure to air can inactivate these more fragile compounds.

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Many micronutrients interact. Vitamin D allows your body to get calcium from food sources that pass through your digestive tract instead of harvesting it from your bones. Vitamin C helps you absorb iron.

However, the interaction between micronutrients is not always cooperative. Vitamin C, for example, blocks your body’s ability to assimilate the essential mineral copper. And even a small overload of the mineral manganese can worsen an iron deficiency.

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Water-soluble vitamins are packed into the watery parts of the foods you eat. They are absorbed directly into the bloodstream when food is broken down during digestion or when a dietary supplement is dissolved.

Because much of your body is made up of water, many of the water-soluble vitamins circulate easily in your body. Your kidneys constantly regulate the level of water-soluble vitamins that help remove excess from the body through your urine.

While water-soluble vitamins have many jobs in the body, one of the most important is to help release the energy found in the foods you eat. Others help keep tissues healthy. Here are some examples of how different vitamins help you maintain your health:

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Contrary to popular belief, some water-soluble vitamins can remain in the body for a long time. You probably have a supply of vitamin B12 in your liver for several years. And even supplies of folic acid and vitamin C can last more than a few days.

Be aware that there is a small risk that consuming large amounts of some of these micronutrients through supplements can be quite harmful. For example, very high doses of vitamin B6—often the recommended amount of 1.3 milligrams (mg) per day for adults—can damage nerves and cause numbness and muscle weakness.

Instead of easily entering the bloodstream, like most water-soluble vitamins, fat-soluble vitamins pass into the blood via the lymphatic channels in the intestinal wall (see picture). Many fat-soluble vitamins travel through the body only under the guidance of proteins that act as carriers.

Fatty foods and oils are reservoirs for the four fat-soluble vitamins. In your body, fat tissue and the liver act as the main stores for these vitamins and release them when needed.

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To some extent, you can think of these vitamins as rapid-release micronutrients. It is possible to consume them occasionally, perhaps in doses at intervals of weeks or months instead of daily, and still get enough. Your body squirrels away excess and gradually distributes it to meet your needs.

Together, this vitamin quartet helps keep your eyes, skin, lungs, gastrointestinal tract and nervous system in good condition. Here are some of the other important roles these vitamins play:

Because fat-soluble vitamins are stored in your body for long periods of time, toxic levels can build up. This is most likely if you are taking supplements. It is rare to get too much vitamin from food alone.

The body needs and stores fairly large amounts of the most important minerals. These minerals are no more important to your health than the trace elements; they are simply present in your body in greater amounts.

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Important minerals travel through the body in different ways. Potassium, for example, is quickly absorbed into the bloodstream, where it circulates freely and is excreted by the kidneys, just like a water-soluble vitamin. Calcium is more like a fat-soluble vitamin because it needs a carrier for absorption and transport.

One of the most important tasks for essential minerals is to maintain the right balance of water in the body. Sodium, chloride and potassium take the lead here. Three other important minerals – calcium, phosphorus and magnesium – are important for healthy bones. Sulfur helps stabilize protein structures, including some of hair, skin and nails.

Having too much of one important mineral can lead to a deficiency of another. These kinds of imbalances are usually caused by an overload of supplements, not food sources. Here are two examples:

A thimble can easily hold the distillation of all the trace minerals normally found in your body. Yet their contributions are just as significant as those of important minerals like calcium and phosphorus, which each make up more than a pound of your body weight.

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The other trace minerals perform equally vital tasks, such as helping to block damage to the body’s cells and forming parts of important enzymes or increasing their activity.

Trace minerals interact with each other, sometimes in ways that can cause imbalances. Too much of one can cause or contribute to a deficiency of the other. Here are some examples:

The difference between “just enough” and “too much” of the trace elements is often small. In general, food is a safe source of trace minerals, but if you take supplements, it’s important to make sure you don’t exceed safe levels.

Antioxidant is a collective term for any compound that can counteract unstable molecules, such as free radicals, that damage DNA, cell membranes and other parts of cells.

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Your body cells naturally produce a lot of antioxidants to go on patrol. The foods you eat—and perhaps some of the supplements you take—are another source of antioxidants. Carotenoids (such as lycopene in tomatoes and lutein in kale) and flavonoids (such as anthocyanins in blueberries, quercetin in apples and onions, and catechins in green tea) are antioxidants. Vitamins C and E and the mineral selenium also have antioxidant properties.

Free radicals are a natural byproduct of energy metabolism and are also generated by ultraviolet rays, tobacco smoke and air pollution. They lack a full complement of electrons, making them unstable, so they steal electrons from other molecules and damage those molecules in the process.

Free radicals have a well-deserved reputation for causing cellular damage. But they can also be useful. When immune system cells rally to fight invaders, the oxygen they use unleashes an army of free radicals that destroy viruses, bacteria and damaged body cells in an oxidative burst. Vitamin C can then neutralize the free radicals.

Antioxidants can neutralize robbers like free radicals by giving up some of their own electrons. When a vitamin C or E molecule sacrifices this, it can allow a crucial protein, gene or cell membrane to escape damage. This helps break through one

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