Vitamins & minerals

WHAT ARE VITAMINS AND MINERALS FOR?

Vitamins and minerals are essential nutrients that play key roles in nearly all bodily functions. They are needed in small quantities but have a major impact on our health. Unlike macronutrients such as carbohydrates, proteins, and fats, which provide energy, vitamins and minerals do not provide energy themselves. However, they help the body use the energy produced by macronutrients. Here are some of their main functions:

1. Immune system support.

Vitamins like vitamin C, vitamin D, and certain minerals like zinc and selenium strengthen the immune system, helping the body fight infections and diseases.

2. Bone health.

Nutrients such as calcium, vitamin D, and phosphorus are essential for developing and maintaining bone density and health, reducing the risk of diseases such as osteoporosis.

3. Energy production.

The B complex vitamins play a crucial role in cell metabolism, helping the body convert food into energy. Magnesium is also important for energy production.

4. Skin and eye health.

Vitamin A, for example, is essential for the health of the skin and eyes. It helps maintain normal vision and contributes to skin regeneration.

5. Brain function.

Nutrients like iron, magnesium, B vitamins, and omega-3 fatty acids support brain function, improving memory, concentration, and other cognitive functions.

6. Cell repair and growth.

Vitamins and minerals are involved in cell repair and growth. Vitamin C, for example, is essential for wound healing, while vitamin E plays a role in protecting cells against oxidative damage.

7. Cardiovascular health.

Some minerals, like potassium, help regulate blood pressure, while magnesium can play a role in preventing heart diseases.

8. Hydration and electrolyte balance.

Minerals such as sodium, potassium, and chloride help regulate the body's hydration balance, essential for nerve and muscle function.

Vitamins and minerals are therefore fundamental for a healthy and active life. They allow our body to function efficiently, support the immune system, contribute to bone health, and play a role in nearly all bodily functions. A balanced diet, supplemented if necessary by quality products like those offered by QNT, can help ensure an adequate intake of these essential nutrients, allowing everyone to unleash their full potential and become the best version of themselves.

THE VITAMINS YOU NEED, THE QUALITY YOU DESERVE.

1. Vitamin A.

• Role: Essential for vision, the immune system, and reproduction. It also helps the heart, lungs, kidneys, and other organs function properly.
• Sources: Carrots, spinach, fortified milk, apricots.

2. B vitamins (B1, B2, B3, B5, B6, B7, B9, B12).

• Role: Crucial for converting our food into energy, forming red blood cells, and the health of the nervous system.
• Sources: Meats, fish, eggs, green leafy vegetables, milk, whole grains.

3. Vitamin C.

• Role: Important for the growth and repair of tissues throughout the body, wound healing, and maintaining the health of cartilages, bones, and teeth. Supplementing in winter can help you avoid repeated colds.
• Sources: Citrus fruits, strawberries, bell peppers, broccoli, kiwis.

4. Vitamin D.

• Role: Essential for bone health as it helps the body use calcium from the diet. With less sunny weather, a little supplement can also help your body function well.
• Sources: Sun exposure, fatty fish, egg yolks, fortified milk.

5. Vitamin E.

• Role: Acts as an antioxidant, helping to protect cells against damage caused by free radicals.
• Sources: Vegetable oils, nuts, seeds, spinach, broccoli.

6. Vitamin K.

• Role: Necessary for blood clotting and bone health.
• Sources: Green leafy vegetables, soybean oil, fish, meat, cheese.

These vitamins are essential for the body, meaning that your body cannot produce them in sufficient quantities, and they must therefore be obtained through diet. A balanced and varied diet is generally sufficient to meet most people's vitamin needs. However, in some cases, such as for people with specific nutritional needs or those exposed to less sunlight (for vitamin D), supplements may be necessary.

THE MINERALS THE BODY NEEDS?

Minerals play a crucial role in overall health, intervening in many bodily functions, from bone and teeth formation to metabolism regulation. Here's an overview of essential minerals and their importance:

Calcium.

• Role: Calcium is vital for building and maintaining the health of bones and teeth. It also plays a crucial role in blood clotting, nerve signal transmission, and muscle contraction.
• Sources: Dairy products, green leafy vegetables (like broccoli and kale), soft-boned fish (like sardines and canned salmon), and fortified foods.

Phosphorus.

• Role: Phosphorus works in tandem with calcium to strengthen bones and teeth. It is also important in the synthesis of proteins for the growth, maintenance, and repair of cells and tissues.
• Sources: Meats, fish, milk, eggs, and legumes.

Potassium.

• Role: Potassium is essential for the proper functioning of the nervous system and muscles, including the heart muscle. It also helps maintain a normal fluid balance in the body.
• Sources: Bananas, oranges, potatoes, spinach, and tomatoes.

Magnesium.

• Role: Magnesium is crucial for over 300 enzyme reactions in the body, including energy production, regulating levels of calcium, copper, zinc, potassium, and vitamin D, as well as DNA and protein synthesis.
• Sources: Nuts, seeds, legumes, green leaves, and whole grains.

Iron.

• Role: Iron is an essential component of hemoglobin, a protein in red blood cells that transports oxygen from the lungs to the rest of the body. It is also necessary for growth, development, normal cell function, and synthesis of certain hormones.
• Sources: Red meats, poultry, fish, legumes, spinach, and fortified cereals.

Zinc.

• Role: Zinc is important for the immune system, wound healing, cell division, and growth. It also plays a role in the sense of taste and smell.
• Sources: Meats, seafood (especially oysters), pumpkin seeds, legumes, and nuts.

Iodine.

• Role: Iodine is crucial for the production of thyroid hormones, which regulate metabolism, growth, and function of key organs.
• Sources: Iodized salt, dairy products, seafood, and seaweed.

Selenium.

• Role: Selenium protects against cell and tissue damage due to its role in antioxidant defense. It is also important for regulating thyroid function and the immune system.
• Sources: Brazil nuts, fish, meats, eggs, and whole grains.

Minerals are indispensable for keeping the body healthy and must be consumed in adequate amounts. A balanced and varied diet is generally sufficient to meet most people's mineral needs. However, in some cases, supplements may be necessary to fill nutritional gaps, especially among athletes or vegans. It is not always possible to give the body all the nutrients it needs without consuming a large amount, which obviously leads to an excess of calories often incompatible with the set goal. QNT offers a range of products that can help to supplement the intake of essential minerals, thus supporting a healthy and active life.

ARE DIETARY SUPPLEMENTS NECESSARY FOR EVERYONE?

The question of the necessity of dietary supplements is complex and varies among individuals, their lifestyle, their diet, and their specific health needs. Dietary supplements are designed to complement the diet and provide nutrients, such as vitamins, minerals, fatty acids, or amino acids, that may be missing or not consumed in sufficient quantity in the daily diet.

General considerations.

• Balanced diet: For the majority of people, a balanced and varied diet should provide all the necessary nutrients for optimal health. This includes a wide variety of fruits, vegetables, lean proteins, whole grains, and healthy fats.
• Specific needs: However, certain populations or individuals with specific needs may benefit from dietary supplements. For example:
• Pregnant or breastfeeding women: They may need supplements of iron, folic acid, and other vitamins and minerals.
• Older adults: With age, the absorption of certain nutrients, like vitamin B12, can decrease, making supplements beneficial.
• Vegetarians and vegans: They may be at risk of deficiencies in certain nutrients found mainly in animal products, like vitamin B12, iron, calcium, and omega-3.
• Athletes and highly active people: Increased nutrient needs to support intense physical activity may sometimes justify the use of supplements.
• People with specific medical conditions: Some health conditions may lead to reduced nutrient absorption or increased needs, requiring supplements.

Health considerations.

It is crucial to note that dietary supplements are not intended to replace a healthy diet or cure diseases. They should be used to complement the diet when nutrient needs are not met or in case of proven deficiencies.

Advice before taking supplements.

• Medical consultation: Before starting any supplement regime, it is advisable to consult a healthcare professional. This is particularly important for people taking prescription medications, as some supplements can interact with medications.
• Quality and safety: Choose high-quality supplements, approved by regulatory bodies or independent third parties, to ensure their safety and efficacy.

While dietary supplements can be beneficial for some people, they are not necessary for everyone. An individualized approach, based on specific nutritional needs, lifestyle, and health conditions, is essential to determine if dietary supplements are appropriate. QNT, as an expert in the field of dietary supplements, offers a range of products designed to support various health and wellness goals, allowing everyone to find the nutritional support tailored to their unique needs.

SIGNS AND SYMPTOMS OF DEFICIENCIES.

Vitamin and mineral deficiencies can manifest in a variety of symptoms, depending on the missing nutrient:

• General fatigue: May indicate a deficiency in iron (anemia), vitamin D, or B vitamins, notably B12 and folate.
• Skin and hair problems: Dry skin, bruising, and hair loss can signal deficiencies in vitamin A, vitamin C, zinc, or biotin.
• Bone and joint problems: Bone pain and increased fragility may be linked to a deficiency in vitamin D or calcium.
• Depression or mood changes: Can be associated with a lack of vitamin D, B vitamins (especially B12), iron, and magnesium.
• Impaired night vision and white spots on nails: May indicate a deficiency in vitamin A and zinc.
• Numbness or tingling in hands and feet: Can be a sign of deficiencies in B vitamins, particularly B12, B6, and folate.

Diagnosis of deficiencies.

If you suspect a deficiency, here are the recommended steps to confirm the diagnosis and address it:

1. Medical consultation: A healthcare professional can assess your symptoms and, if necessary, prescribe blood tests to measure vitamin and mineral levels. This is the most reliable approach to identify a specific deficiency.
2. Dietary assessment: A nutritionist or dietitian can help evaluate your diet to identify any nutritional gaps and advise you on necessary adjustments to ensure adequate intake of essential nutrients.
3. Targeted supplementation: If a deficiency is confirmed, supplementation may be recommended to restore adequate nutrient levels. It's important to follow the advice of a healthcare professional for dosage and duration of treatment to avoid overconsumption and potential interactions with other medications.
4. Monitoring and reassessment: Follow-up tests may be necessary to ensure that nutrient levels have returned to normal and symptoms have improved.

Prevention of deficiencies.

The best approach to prevent vitamin and mineral deficiencies is to adopt a balanced and varied diet, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. For some individuals, especially those with specific nutritional needs, dietary supplements may be useful to fill nutritional gaps.

QNT, as a provider of high-quality dietary supplements, can play an important role in the prevention and correction of vitamin and mineral deficiencies by offering products designed to support a balanced diet and meet the specific needs of each individual.

HOW TO BALANCE VITAMIN AND MINERAL INTAKE IN A VEGETARIAN OR VEGAN DIET?

Adopting a vegetarian or vegan diet can be extremely beneficial for health, the environment, and animal welfare. However, it requires careful planning to ensure that all nutritional needs are met, especially regarding vitamin and mineral intake. Here's how to balance this intake in a vegetarian or vegan diet:

Understanding key nutrients.

Vegetarian and vegan diets may lack certain nutrients that are more readily available or abundant in animal products. Nutrients to watch for include:

• Vitamin B12: Essential for nerve health and blood production. Plant sources include fortified foods and supplements.
• Iron: Important for oxygen transport in the blood. Plant-based iron (non-heme) is found in legumes, whole grains, and leafy greens, but it is less well absorbed than animal-derived iron.
• Calcium: Necessary for bone and teeth health. Available in leafy greens, fortified products, and almonds.
• Vitamin D: Crucial for calcium absorption and bone health. Can be obtained through sunlight exposure and from fortified foods or supplements.
• Omega-3: Important for brain and heart health. Plant sources include flaxseeds, chia seeds, and walnut oil.
• Proteins: Essential for tissue growth and repair. Plant sources include legumes, nuts, seeds, and soy-based products.

Strategies for a balanced diet.

1. Diversify your diet: Consume a wide variety of plant foods to ensure you're getting a full spectrum of vitamins, minerals, and other essential nutrients.

• Use fortified foods: Include in your diet foods enriched with key nutrients such as vitamin B12, vitamin D, and calcium.
• Consider supplementation: For certain nutrients like vitamin B12 and possibly vitamin D and omega-3s, supplementation may be necessary.
• Optimize iron absorption: Increase the absorption of non-heme iron by consuming foods rich in vitamin C (such as citrus fruits, peppers, and berries) along with plant-based iron sources.
• Plan meals: Plan meals and snacks that include a good source of protein, fiber, and healthy fats to ensure complete nutrition.
• Consult a professional: Consider working with a dietitian specializing in vegetarian and vegan diets to develop a personalized meal plan.

A well-planned vegetarian or vegan diet can provide all the necessary nutrients for optimal health. However, it is important to pay attention to certain nutrients that may be less available in a diet without animal products. With proper planning, the use of fortified foods, and possibly supplements, it is entirely possible to balance vitamin and mineral intake and lead a healthy and fulfilling vegetarian or vegan lifestyle. QNT can offer practical and effective solutions to supplement a vegetarian or vegan diet, ensuring you don't miss out on anything on your journey to health and optimal fitness.

WHAT ARE THE BEST FOODS TO GET THE REQUIRED VITAMINS AND MINERALS?

To maintain optimal health and ensure the proper functioning of our bodies, it is essential to consume a variety of foods rich in vitamins and minerals. Here is a list of the best foods to obtain these essential nutrients, categorized by nutrient type:

Vitamins

• Vitamin A: Carrots, sweet potatoes, spinach, apricots, and liver. These foods are rich in beta-carotene, which the body converts into vitamin A.
• Vitamin B (B1, B2, B3, B5, B6, B7, B9, B12): Lean meats, fish, eggs, dairy products, legumes, nuts, whole grains, and leafy greens. Enriched foods and nutritional yeast are good sources for vegetarians and vegans.
• Vitamin C: Citrus fruits, strawberries, kiwis, tomatoes, peppers, broccoli, and Brussels sprouts. Vitamin C is essential for skin health and the immune system.
• Vitamin D: Fatty fish (such as salmon, mackerel, and sardines), egg yolks, liver, and fortified foods. Sun exposure also allows your body to produce vitamin D.
• Vitamin E: Vegetable oils, nuts, seeds, avocados, and spinach. Vitamin E acts as a powerful antioxidant.
• Vitamin K: Leafy green vegetables, broccoli, Brussels sprouts, and soybean oil. Vitamin K is crucial for blood clotting and bone health.

Minerals

• Calcium: Dairy products, leafy green vegetables (such as kale and broccoli), canned sardines and salmon with bones, and fortified foods.
• Iron: Red meats, poultry, fish, lentils, beans, spinach, and fortified cereals. Consuming sources of vitamin C can help increase iron absorption.
• Magnesium: Nuts, seeds, legumes, avocados, and whole grains. Magnesium is vital for many enzymatic reactions in the body.
• Potassium: Bananas, oranges, potatoes, tomatoes, leafy green vegetables, and beans. Potassium helps regulate blood pressure.
• Zinc: Meats, seafood, dairy products, nuts, legumes, and whole grains. Zinc is important for the immune system and cell repair.

A varied and balanced diet, rich in fruits, vegetables, lean proteins, and whole grains, is key to obtaining a complete spectrum of essential vitamins and minerals. For those with dietary restrictions or specific nutritional needs, dietary supplements may be necessary to fill gaps. QNT offers a range of products that can help supplement daily nutrition, ensuring you get all the nutrients needed to support your health and performance.

OUR VITAMIN AND MINERAL SUPPLEMENTS.

The Daily Vitamins, multivitamin men’s, and multivitamin women’s allow you to find all the necessary vitamins and minerals to counteract deficiencies due to daily diet. This supplement is notably composed of vitamins A, B, C, D, and E which will act synergistically to strengthen the immune system in addition to fighting oxidative stress.

The Calcium - Magnesium - Zinc complex is composed of 3 minerals with essential benefits for the body. They will have a major impact on maintaining good overall bone health as well as on muscles. Consequently, they will also support the proper functioning of the immune system.

The supplement Joint+ as well as curcuma+ provides general support for joints and cartilage. By maintaining the production of connective tissues, this supplement promotes resistance to compression. It helps maintain joint flexibility and reduces the risk of muscle and joint inflammations. Joint+ is notably enriched with calcium and vitamin D, which contribute to maintaining bone health.

The vitamin D3 supplement helps compensate for the lack of sunlight in winter. It contributes to the maintenance of normal bones, helps increase muscle strength, and participates in the proper functioning of the immune system.

Neurones, Hair, skins and nails, digestion, stress, and immunity are blends specifically tailored to meet specific goals with mixes of specific vitamins and minerals.

Vitamin C is an essential supplement to boost the immune system, especially in winter, but also as an anti-fatigue aid, for red blood cell production, collagen production, and for the absorption of iron found in plants.