Vitamins and Minerals

Vitamins are essential for your health, and must be obtained through one’s diet and the right supplements.

Vitamins and minerals are considered essential nutrients and perform hundreds of roles in the body every day.  The human body requires these vital nutrients in order to function properly, grow and develop normally and prevent disease

Vitamins are organic and can be broken down by heat, light, air or acid.  Minerals are inorganic and hold onto their chemical structure.  Vitamins and Minerals are often called micronutrients because your body needs only tiny amounts of them.  Minerals found in soil and water have an easy route to your body through plants, fish, animals and fluids that you eat and drink.  Vitamins, on the other hand, are more fragile and can become inactive through cooking, storage and exposure to light and air. 

Essential vitamins

Vitamins are usually classified into two groups - the fat-soluble vitamins A, D, E and K and the water-soluble vitamins B-complex and C.

Fat-soluble vitamins vs. Water-soluble vitamin

While water-soluble vitamins are able to ‘slip into the bloodstream’, fat-soluble vitamins need fat and bile (produced by the liver) for their absorption. Once absorbed, they enter the lymph before entering the bloodstream, coupled with a protein. Another difference between these two types of vitamins is that water-soluble vitamins are not stored in appreciable amounts in the body and most of the ‘extras’ are excreted in the urine. This is not the case for fat-soluble vitamins which are stored in the liver and fat tissues and released whenever needed by the body.

Fat-soluble vitamins

Vitamin A: This antioxidant vitamin does much more than fight free radicals and improve your night vision. It also helps maintain a healthy immune system by stimulating the production and activity of white blood cells; and controls cell growth (including bone remodelling) and division. Preformed vitamin A (retinol) can only be found in animal foods, either in storage areas like the liver, in the fat of milk and eggs and in cod and halibut oils. Plant foods contain provitamin A carotenoids, especially dark green leafy vegetables and yellow-orange fruits and vegetables.

Vitamin D: Known as calciferol, vitamin D maintains calcium and phosphorus homeostasis, which  helps maintain strong bones. There are few dietary sources of vitamin D and these include mushrooms, fortified dairy products and breakfast cereals as well as fatty fish such as salmon and tuna. Vitamin D can be produced by the body via modest exposure to sunlight.

Vitamin E: This antioxidant vitamin has been shown to protect against some types of cancer and to reduce risks of heart disease. When consumed together with foods rich in vitamin C, beta-carotene and zinc, vitamin E appears to offer some protection against the development of advanced age-related macular degeneration1. The two classes of biologically active vitamin E — tocopherols and tocotrienols — are synthesized only by plants. Hence, plant products, especially the oils, are the best sources.

Vitamin K: This vitamin plays an essential role in blood clotting and in bone formation. The best sources are green leafy vegetables.

Water-soluble vitamins

Vitamin B-complex: This ‘complex’ includes thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (B5), pyridoxamine (vitamin B6), biotin (vitamin B7), folate (vitamin B9) and cobalamin (vitamin B12).

Most of the B-vitamins act as coenzymes that help release energy from food. Vitamins B1, B2, B3, B5 and B7 are involved in energy production while vitamins B6, B9 and B12 metabolize amino acids and assist cell growth. Folate is especially important prior to and during pregnancy since a deficiency of this B-vitamin has been linked to spina bifida and anencephaly.

Vitamin C: Known as ascorbic acid, this vitamin is a potent antioxidant that strengthens the immune system and helps prevent infections. Vitamin C is also needed for the production of collagen, a tissue needed for healthy bones, teeth, gums, and blood vessels. Citrus fruits, broccoli and other dark green vegetables, bell peppers.

Essential minerals

Calcium: This mineral does not only help maintain strong bones and teeth; it is also involved in blood clotting, transmission of ions across cell membranes and in required in nerve transmission. This mineral has also been linked to weight loss. Dairy products, sardines, salmon, fortified cereals, some green leafy vegetables like broccoli, kale, collards and turnip greens.

Iron: Essential for the formation of haemoglobin and oxygen transport, iron also increases resistance to infections; functions as part of enzymes involved in tissue respiration and collagen synthesis. Animal foods, legumes, whole grains, dark green vegetables.

Iodine: This mineral helps prevent thyroid enlargement and regulates cellular oxidation and growth. Seafood and iodized salt.

Zinc: Zinc is a component of many enzyme systems and the hormone insulin. It is also essential in wound healing. Seafood and other animal products, legumes, whole grains.

Chromium: This mineral is required for normal glucose metabolism. Meat, whole-grains, broccoli.

Magnesium: Magnesium is involved in nerve impulse transmission and muscle contraction. This mineral is also required in energy-producing processes in the body. Whole grains, legumes, green vegetables.

Selenium: This antioxidant is associated with fat metabolism and vitamin E. It is also required in tissue respiration and in wound healing. Whole grains and animal products.

Potassium: This well-known mineral is essential for normal cardiac function and also helps regulate acid-base equilibrium. Fruits especially bananas; potatoes; animal products.

Focus on variety and make sure your plate is always colorful to ensure an intake of various vitamins and minerals.

Essential roles of water soluble vitamins:

Produce energy
Release energy from food
Build proteins and help cells reproduce
Make collagen for wound healing, support vessel walls and form a base for teeth and bones

Essential roles of fat soluble vitamins:

Aid in keeping eyes, skin, lungs, gastrointestinal tract and nervous system in good repair
Build bones
Aid in absorption of other nutrients
Antioxidant protection

According to the Dietary Guidelines for Americans, many of us consume more calories than we need yet without taking in the recommended amounts of numerous nutrients. 

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Disclaimer:
This product and statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure or prevent any disease. This information is for educational purposes only and should not be used to diagnose or treat diseases. This blog In no way dispenses medical advice, prescribes remedies, or assumes responsibility for those who choose to treat themselves.