Todays Article

The Importance of Vitamins and Minerals
by Don Colbert, M.D.


Vitamins and minerals are vital to our survival and are actually some of the main building blocks of our bodies. In Genesis 2:7 the Bible says, And the Lord God formed man of the dust of the ground, and breathed into his nostrils the breath of life; and man became a living soul (KJV). Man was actually formed out of the dust of the ground. When our life is complete, we are eventually reduced to about 4 or 5 pounds of mineral dust—bringing us back to where we began.
Approximately 97 percent of our body is being replaced each year by the foods we eat. Our bodies need approximately fifty or more nutrients in order to maintain good health. These include thirteen essential vitamins—among which are the eight B vitamins—plus twenty-two essential minerals, eight important amino acids, two essential fatty acids, and five co-factors, which are vitamin-like substances that the body is able to make.

The thirteen essential vitamins include vitamin A (beta carotene), vitamin C, D, E, and K, along with the eight B vitamins—B1, B2, niacin, B6, folic acid, B12, pantothenic acid, and biotin. Vitamins are not pep pills, they are not caffeine, and they are not going to give us instant energy. What they do is function in the body with carbohydrates, proteins, and fats to supply energy. In other words, they are part of the process—they are components of an enzyme system that functions to create energy. We only need a small amount of most vitamins to maintain good health. However, they cannot be manufactured by our bodies in the amounts necessary to sustain life. Therefore, we must get them from our foods and multivitamin supplements.


Minerals are very important, too. The seven macro-minerals (which are the major minerals) are calcium, phosphorus, sodium, chloride, magnesium, potassium, and sulfur. The fifteen remaining trace minerals include substances such as fluoride and iodine. A number of these are obtained through normal sources. For instance, we get fluoride from brushing our teeth and iodine from using iodized salt. Minerals form bones, assist in energy production, muscle contraction, blood formation, conduction of electrical impulses, and building proteins. They are vital in the prevention of things such as osteoporosis, arthritis, heart disease, and cancer.
Getting the proper nutrients from our foods will make us feel better, give us more energy, and protect our immune system. However, much of the vitamin and mineral content in our foods is often lost through processing, cooking, and storage. Therefore, in order to get the most out of what we eat, I have put together some helpful suggestions.


For starters, I suggest you eat more fresh fruit and vegetables. These items should make up the largest part of your diet. If you cut them up, do it just before eating them. Eating vegetables raw will probably give you the greatest amount of nutrients, but if you do cook them, place them in a minimal amount of water for a short period of time. Lightly steaming or stir-frying is considered two of the best ways to cook vegetables and preserve their vitamin and mineral content.


Next, you should include a moderate amount of grains, cereals, and breads. It’s best to select whole-grain wheat, oats, and barley products that have been through little or no processing. Avoid white flour and other foods that have been highly bleached and processed. I also recommend from this food group nuts such as almonds, unsalted cashews, and organic peanuts. All these foods will provide you with needed nutrients like magnesium, selenium, and manganese.


As for meats, I suggest lean cuts of fish, chicken, and turkey. Dairy products should include skim milk, low-fat yogurt, and low-fat cheese. These foods, which should make up about 10 percent of your diet, will provide you with calcium, iron, and other essential vitamins and minerals.
I would also encourage you to reduce your intake of fats, oils, and sweets. These are the most dangerous and least nutritious substances. It will also benefit you greatly to increase the amount of fiber in your diet. This will help prevent colon cancer as well as eliminate many toxins from your body. I recommend 20 grams of fiber per day.


And last, I strongly urge you to take a good comprehensive multivitamin and mineral supplement every day. This will further ensure your body is being replenished with the vital nutrients it needs to maintain optimum health. Next month, we will learn how to find our way through the multivitamin and mineral supplement maze in order to choose a good supplement.
Used with permission. The author of several books, Dr. Don Colbert is in private practice in central Florida, where he lives with his family. A graduate of Oral Roberts School of Medicine, he has also received extensive training in nutritional and preventative medicine. For further information, visit www.drcolbert.com.


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Dr. Colbert shares his years of experience and research in nutritional medicine in each article, health tip and newsletter. However, the information contained in each of these reference materials is not intended to replace your current relationship with your physician and should never be construed as medical advice.