Vitamins and minerals are essential nutrients that the human body needs in small quantities to function properly. They play vital roles in maintaining good health, aiding in the proper functioning of various organs, and supporting metabolic processes. Vitamins and minerals are considered micronutrients, as they are required in smaller quantities than macronutrients such as carbohydrates, proteins, and fats.
There are two main types of vitamins: fat-soluble and water-soluble. Fat-soluble vitamins include vitamin A, D, E, and K. They are stored in the liver and fatty tissues and are eliminated from the body much more slowly than water-soluble vitamins. Excessive intake of fat-soluble vitamins can lead to toxicity, as the body has a harder time eliminating them.
Water-soluble vitamins include vitamin C, and the B vitamins (thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate). Water-soluble vitamins are not stored in the body to the same extent as fat-soluble vitamins, and excess amounts are typically excreted in the urine.
Minerals, on the other hand, are classified into two categories: macrominerals and trace minerals. Macrominerals are required in larger quantities and include calcium, magnesium, phosphorus, potassium, sodium, and chloride. Trace minerals are required in smaller quantities, but are still essential for proper bodily function, and include iron, zinc, copper, manganese, selenium, iodine, and fluoride.
There are 13 recognised vitamins, each with a different function and role in the body. To learn more about vitamin and mineral sources, click here!
Vitamin C: Necessary for the growth, development, and repair of all body tissues. Helps with wound healing and immune function.
Vitamin D: Helps the body absorb calcium, necessary for bone health and growth.
Vitamin E: Acts as an antioxidant, protecting cells from damage. May also help with immune function.
Vitamin K: Helps with blood clotting and bone health.
Vitamin B1 (Thiamine): Helps the body convert food into energy.
Vitamin B2 (Riboflavin): Helps with energy production and the metabolism of fats, carbohydrates, and proteins.
Vitamin B3 (Niacin): Helps with energy production and the maintenance of healthy skin, nerves, and digestion.
Vitamin B5 (Pantothenic Acid): Necessary for the metabolism of fats, carbohydrates, and proteins.
Vitamin B6: Necessary for the metabolism of amino acids and the production of neurotransmitters.
Vitamin B7 (Biotin): Necessary for the metabolism of carbohydrates and fats, and the maintenance of healthy skin and hair.
Vitamin B9 (Folic Acid): Necessary for the production of DNA and cell growth. Important for pregnant women to prevent birth defects.
Vitamin B12: Necessary for the production of red blood cells and the maintenance of a healthy nervous system.
While vitamins and minerals are essential for good health, it's important to keep in mind that obtaining them through a balanced and varied diet is the best approach. It is not necessary for most people to take vitamin or mineral supplements unless advised by a healthcare professional, as excessive intake of certain nutrients can have negative health effects.
"A balanced diet is one that provides the body with all the essential nutrients, vitamins, and minerals required to maintain cells, tissues, and organs as well as to support normal growth and development."
- World Health Organization (WHO)
There are many different minerals that are essential for human health, each with its own unique functions and benefits. Here are some of the most important minerals. Click here to find out more about key sources for each mineral.
Calcium: Essential for strong bones and teeth, as well as for proper muscle and nerve function.
Iron: Healthy red blood cells, which carry oxygen throughout the body. It is also involved in energy production and immune function.
Magnesium: Involved in over 300 different enzymatic reactions in the body, including muscle and nerve function, energy production, and bone health.
Zinc: Immune function, wound healing, and DNA synthesis.
Potassium: Proper muscle and nerve function, as well as for regulating blood pressure.
Sodium: Regulating fluid balance in the body, as well as for proper nerve and muscle function.
Phosphorus: Bone and teeth health, as well as for energy production and DNA synthesis.
Chloride: Maintaining proper fluid balance in the body, as well as for the production of stomach acid.
Copper: Healthy red blood cells, as well as for nerve function and the production of collagen.
Manganese: Bone health, as well as for the metabolism of carbohydrates, amino acids, and cholesterol.
Selenium: Thyroid function, immune function, and the production of antioxidants.
Iodine: Production of thyroid hormones, which regulate metabolism.
Fluoride: Healthy teeth and bones.
Chromium: Regulating blood sugar levels and weight management.
Molybdenum: Metabolism of certain amino acids and uric acid production.
Iodine: Regulates growth, nerve and muscle function and the metabolism.
It's important to note that these minerals are needed in different amounts, and getting too much or too little of any of them can be harmful. Eating a balanced diet with a variety of nutrient-dense foods is the best way to ensure that you are getting all the minerals your body needs.
In summary, vitamins and minerals are essential for proper bodily function and good health. A varied and balanced diet that includes a wide variety of nutrient-dense foods is the best way to ensure adequate intake of these important micronutrients.