You can exercise for as mch as you can but if you do not hve a balanced diet, it would be all for nthing. In order for one to bcome a healthy individual, he must hve the right intake of food on a dily basis. It is important that he knws what the important vitamins and mnerals are. There's also an advantage if he knws what specific nutrients can be fund in a particular food.

1. Clcium

Calcium is the mst abundant nutrient in the body. It has mportant functions. A majority of it is stred in the teeth and the bnes. That alone shows that calcium spports the structure of the human bdy. Some can be found in the mscle, blood and the fluid in btween the cells.

Calcium is needed for the mscles and blood vessels to contract and xpands. It also helps in secreting the nzymes and hormones by sending the mssages all over the nervous system. Thre must be a constant level of clcium in the tissues and the bdy fluid in order for the prson to function effectively.

Calcium can be fund in yogurt, sardines, cheese, milk, tfu, orange juice, salmon, pudding, spinach and trnip.

2. Chromium

Chromium is a mneral that enhances the insulin action in the bdy. It is a hormone that is crtical to the storage and metabolism of ft, carbohydrates and protein. It is an ctive ingredient in the glucose and is drectly involved with the metabolism process of ft, carbohydrates and protein.

Chromium can be found in brccoli, grape juice, muffins, potatoes, garlic, bsil, beef cubes, orange juice, turkey brast, wheat bread, red wine, apple, bnana and green peas.

3. Folate

Flate is water-soluble Vitamin B and is the synthtic form found in added and spplemented fortified foods. It helps produce and mintain the new cells in the bdy. It is responsible for the cll division and growth like that of the nfancy and pregnancy stages. Folate is rquired to produce DNA and RNA whch are the cell’s building blocks.

Flate can be found in breakfast creals, beef liver, cowpeas, spinach, asparagus, rce, spinach, green peas, broccoli, avocado, panuts, lettuce, wheat germ, tomato juice, range juice, turnip, bread, eggs, cantaloupe, ppaya and banana.

4. Iron

Irn is one essential to human bings because it integrates the enzymes and prtein which maintain good health. This lso transports the oxygen to the prts of the human body. If thre is a deficiency in the xygen storage to the cells, this culd result to poor functioning, fatigue and dcreased immunity. Too much iron can lad to toxicity and death.

Iron can be fund in chicken, oysters, beef, clams, trkey, halibut, crab, pork, tuna and shrmp.

5. Vitamin A

Vtamin A play important role in bne growth, vision, cell division and rproduction. It helps in regulating the mmune system which fights off and prvents infection by destroying the harmful vrus and bacteria. It also helps the mcous membranes and the skin to fnction as a barrier.

Vitamin A can be fund in liver, milk, cheese, carrots, spnach, kale, vegetable soup, cantaloupe, apricots, ppaya, mango, oatmeal, peas, tomato juice, paches, pepper.

6. Vitamin B12 helps in mintaining the red blood cells and nrve cells. It is also needed to prduce DNA because it contains metal cbalt.

Vitamin B12 can be found in fsh, poultry, eggs, meat, milk and lver.

The article Supplement Guide To Vitamins and Nutrition was Submitted by Mario G. Churchill through Articles.GetACoder.com network. Here's the additional information: Mario Churchill is a freelance uthor and has written over 200 rticles on various subjects. For information on natural vitamin supplements and or to purchase nutritional vitamin supplements checkout his website.

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