As small children, we were that eating our fruits and vegetables would make us strong and healthy.  Now as adults we still need to do the same thing because fruits and vegetables are also the very thing we need to combat ageing.

The ageing process involves the slowing down of certain natural functions including the organs that perform them thus as we age, we need to vitamin and mineral supplementation to help boost the body’s ability to function the way it used to. 

Minerals are chemical elements that build strong bones, maintain a normal heart beat, assist in the production of hormones, regulate the balance of fluids in the body, and transmit nerve signals.  The body needs 15 different minerals which include:  iron, calcium, magnesium, phosphorus, potassium, sodium, chloride, manganese, selenium, zinc, molybdenum, chromium, copper, iodine, and fluoride.

Vitamins on the other hand are chemical compounds that are necessary in the conversion of food into energy and living tissue.  We need thirteen different vitamins and only four of them are naturally produced by the body.  The rest of the vitamins may be obtained through supplementation or by eating a balanced diet.  The following is list of vitamins we need to fight ageing and maintain good health.

1. Vitamin A: is promotes growth.  It improves eyesight and appetite; food sources include green leafy vegetables, carrots, liver, and milk products; daily recommended allowance is 800 micrograms.
2. Vitamin B1: is good for the nervous system, digestion, heart, muscles, and alcohol-damaged nervous tissues; food sources for this vitamin include liver, peanuts, milk and whole meal products; daily recommended allowance is 1.4mg .
3. Vitamin B2: is excellent for the hair, nails, skin , good for hair, nails, skin, sensitive lips and tongue; food sources include cheese, green leafy vegetables, liver, and fish; recommended daily allowance is 1.6mg.
4. Vitamin B6: helps preventnerve problems and skin disorders; food sources include pork, bananas, chicken, dried beans, fish and whole grains; daily recommended allowance is 2mg.
5. Vitamin B12: is necessary in the production of red blood cells as well as in the formation of  nerves; food sources for this vitamin include chees, fish and liver; the recommended daily allowance is 1 microgram.
6. Vitamin C: provides protection against viruses and bacteria, reduces the cholesterol content of the blood, heals wounds, and aids the immune system;  vitamin C deficiency results in tiredness, bleeding gums and the slow healing of wounds; food sources include citrus fruits, cauliflower, tomatoes, berries, and kiwi fruit; recommended daily allowance is 60 mg.
7. Vitamin D makes the bones and teeth stronger; good sources of this vitamin include fish (tuna, herring, sardines) and milk products; the sun helps the skin produce this vitamin; daily recommended allowance is 5 micrograms.
8. Vitamin E: is a potent antioxidant, that fights against free radicals (which cause ageing and disease); food sources include eggs, vegetable oil, nuts, broccoli, and soya beans; daily recommended allowance is 10 micrograms mg.
9. Folic acid: extremely important during the first trimester of pregnancy to prevent birth defects such as spina bifida, cleft palate or cleft lip as it helps the production of red blood cells; excellent food sources includeavocado, pumpkin, melon, carrots, apricots, beans, whole wheat, and rye; the daily recommended allowance is 200 micrograms mg for everyone and 400 micrograms for pregnant women as well as those who are planning to get pregnant.

Although your body requires only a small amount of vitamins and minerals, lack of them can lead to serious health problems such as bone brittleness, anemia, and bleeding of joins, muscles and gums.  When it comes to vitamin supplementation, it is important to take in only the allowable amounts as excessive quantities can be toxic to the body.