The role of water and vitamins in a balanced diet / article by nutrition specialist

A healthy lifestyle is based on balance – enough activities, rest, a balanced diet, a balanced amount of water, and nutrition. Although the simple truth is known, good commitment requires understanding and expert advice.

Baiba Iskrova, a nutrition specialist at the “Veselības centrs 4” Anti-Aging Institute of the Preventive Medicine Clinic, comments on the relationship between water and vitamins and minerals.

The role of water in the diet

Water is a pillar of health, it affects thermoregulation, weight, brain function, skin condition, physical abilities, joint health, kidney function, blood pressure, gastrointestinal function, respiratory health, and other vital signs.

The recommended daily intake of water is individual for each person. The indicative formula is 30ml per 1kg human weight.

One of the most important roles of water in the body is the dissolution of minerals, vitamins, and nutrients – dissolved substances are absorbed by the body. The body itself is unable to synthesize minerals and vitamins (except vitamin D), so they should be taken with food and drinks, in case of deficiency supplemented with supplements recommended by a specialist. High-quality sports drinks will also be useful for intense physical activity.

Vitamins and minerals in a balanced diet:

  • Iron – maintaining the body’s energy level, normal brain function, formation of red blood cells (supplying the body with oxygen). Products: red meat and its offal, turkey, broccoli, spinach, legumes, quinoa.
  • Selenium – an antioxidant, inhibits cell aging, regulates thyroid function. Products: meat, fish, milk, eggs, onions, legumes, whole grain products.
  • Magnesium – for normal nervous and muscular system function, regulates blood sugar levels. Products: pumpkins, spinach artichokes, soybeans, brown rice, nuts.
  • Calcium – for bone health. Products: dairy products, beans, nuts, broccoli, kale, saltwater fish.
  • Zinc – for immunity, full use of nutrients. Products: spinach, beef, meat offal, sprouted grains, brown rice, spinach.
  • Vitamin C – For immunity, skin, vascular moss health, cholesterol-lowering, normal brain function. Products: liver, fatty fish, dairy products, eggs, berries and fruits, cabbage, peppers, greens, spinach, potatoes, tomatoes.
  • Vitamin B6 – for normal brain function. Products: liver, pork, herring, eggs, cheese, legumes, potatoes, whole grain products.
  • Vitamins B12 – maintaining the body’s energy level (promotes the breakdown of nutrients), hematopoiesis. Products: meat, poultry, fish, eggs, milk.
  • Vitamin D – for immunity, bone, dental health. Products: fatty fish, egg yolks.


For those who are always in a hurry

Considering that it is not always possible to include full meals in a busy everyday life, the necessary elements can be taken while drinking. Such drinks are good support for a healthy body, both helping to prevent dehydration and helping to restore the required amount of substances. Such a concept is also offered by B’MORE drinking water, which contains minerals (Ca², Mg², Na², K +, HCO³, SO4², Cl) and added vitamins and minerals such as B5, B6, B12, selenium, and zinc without excess sugar and dyes. Taken together with water, the substances are quickly and completely absorbed by the body, ensuring the normal functioning of its systems. Drinking throughout the day ensures an even intake of elements without causing unnecessary strain on the kidneys and liver.

It should be remembered that water enriched with vitamins and minerals is an aid to a healthy lifestyle, but it cannot replace a complete diet or specialist-prescribed therapy.


Article by Baiba Iskrova, nutrition specialist at the “Veselības centrs 4” Anti-Aging Institute of the Preventive Medicine Clinic. 

Photo by Liga Vanaga.