15 October 2022

Celiac disease: the role of essential vitamins and minerals

Essential vitamins for the proper functioning of the body

Here is a summary of their role in the human body:

Vitamins

1. Vitamin A (retinol)

Functions: vision, immune system, reproduction, cell growth.

Sources: carrots, sweet potatoes, spinach, liver, dairy products.

2. Vitamin B1 (thiamine)

Functions: carbohydrate metabolism, nerve function.

Sources: whole grains, pork, seeds, nuts.

3. Vitamin B2 (riboflavin)

Functions: energy metabolism, skin and eye health.
Sources: milk, eggs, leafy green vegetables, meat.

4. Vitamin B3 (niacin)

Functions: energy metabolism, digestion, nerve function.

Sources: meat, fish, poultry, enriched cereals.

5. Vitamin B5 (pantothenic acid)

Functions: energy metabolism, hormone synthesis.

Sources: meat, vegetables, cereals, legumes.

6. Vitamin B6 (pyridoxine)

Functions: protein metabolism, neurotransmitter production.

Sources: poultry, fish, potatoes, bananas.

7. Vitamin B7 (biotin)

Functions: carbohydrate and fat metabolism, skin and hair health.

Sources: eggs, nuts, greens, cereals.

8. Vitamin B9 (folic acid)

Functions: DNA synthesis, red blood cell formation.

Sources: leafy green vegetables, legumes, citrus fruits.

9. Vitamin B12

Functions: red blood cell formation, nerve function.

Sources: meat, fish, dairy products, eggs.

10. Vitamin C (ascorbic acid)

Functions: immune system, antioxidant, collagen synthesis.
Sources: citrus fruits, strawberries, peppers, broccoli.

11. Vitamin D

Functions: bone health, calcium absorption.

Sources: sunlight exposure, fatty fish, fortified milk.

12. Vitamin E (tocopherol)

Functions: antioxidant, skin and eye health.

Sources: vegetable oils, nuts, seeds, spinach.

13. Vitamin K

Functions: blood clotting, bone health.
Sources: leafy green vegetables, broccoli, cabbage.

Minerals

1. Calcium

Functions: bone and tooth health, muscle and nerve function.
Sources: dairy products, leafy green vegetables, almonds.

2. Iron

Functions: red blood cell formation, oxygen transport.

Sources: meat, legumes, spinach, dried fruits.

3. Magnesium

Functions: energy metabolism, muscle and nerve function.

Sources: nuts, seeds, greens, whole grains.

4. Phosphorus

Functions: bone and tooth health, energy metabolism.

Sources: meat, fish, dairy products, nuts.

5. Potassium

Functions: muscle function, fluid balance, nerve function.

Sources: bananas, potatoes, greens, oranges.

6. Sodium

Functions: fluid balance, nerve function.

Sources: table salt, processed foods.

7. Zinc

Functions: immune system, protein and DNA synthesis.
Sources: meat, seafood, seeds, nuts.

8. Iodine

Functions: thyroid function.
Sources: iodized salt, seafood, dairy products.

9. Copper

Functions: involved in red blood cell formation, nerve health, and immune system.
Sources: liver (offal), seafood, nuts, cocoa, dairy products.

In summary

These vitamins and minerals play crucial roles in maintaining health and overall well-being.

Remember that a varied and balanced diet is essential to ensure adequate intake of these nutrients.

Support, advice, and recipes for a healthy and fulfilling gluten-free diet.