Leena Watts
Vitamins and minerals are essential micronutrients that our bodies require in small amounts to carry out a range of normal functions and stay healthy. While a healthy and balanced diet that includes fruits, vegetables, whole grains, good protein sources, and healthy fats should provide most of the nutrients needed, not everyone manages to eat healthily. Vitamins and minerals are either fat-soluble or water-soluble, with fat-soluble vitamins tending to accumulate in the body and water-soluble vitamins needing to dissolve in water before being absorbed. While some vitamins and minerals can be obtained from exposure to sunlight, it is important to understand what vitamins and minerals are needed and how much is required to ensure a healthy diet.
| Characteristics | Values |
|---|---|
| Purpose | Vitamins and minerals are essential nutrients that the body needs in small amounts to carry out a range of normal functions and stay healthy. |
| Sources | Vitamins and minerals are micronutrients that must be derived from the food we eat. They can also be obtained from vitamin and mineral supplements. |
| Types | There are two types of vitamins: fat-soluble (vitamins A, D, E, and K) and water-soluble (vitamin C and B-complex vitamins). Minerals are classified as either major (macrominerals) or trace minerals. |
| Functions | Vitamins and minerals help the body resist infections, keep nerves healthy, aid in energy production, and support normal immune function, vision, and skin maintenance. |
| Deficiency | Vitamin deficiencies can lead to diseases such as scurvy (vitamin C deficiency), beri-beri (vitamin B1 deficiency), pellagra (vitamin B3 deficiency), and rickets (vitamin D deficiency). |
| Recommended Intake | A healthy and varied diet that includes all five food groups is typically sufficient to meet vitamin and mineral requirements. Supplements may be recommended in certain cases, such as folic acid for pregnant women and vitamin D for those with limited sun exposure. |
| Toxicity | Excessive consumption of certain vitamins and minerals can lead to toxicity. It is important to consume these nutrients in appropriate amounts and consult a doctor or pharmacist for guidance on supplements. |
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What You'll Learn
Fat-soluble vitamins (vitamins A, D, E, and K)
Vitamins and minerals are organic compounds that our bodies require in small amounts to function properly. They are micronutrients that are not produced in our bodies and must be derived from the food we eat. Vitamins are generally classified as either fat-soluble or water-soluble.
Vitamin A, also known as retinol, is essential for maintaining normal mucous membranes and vision. It is naturally found in foods of animal origin, such as liver, butter, whole milk, and egg yolks. Deficiency in vitamin A is rare in developed countries but is most common among people who follow diets lacking in variety, especially those dominated by rice, white potatoes, and cassava. Early symptoms of vitamin A deficiency include night blindness, and severe deficiency can lead to total blindness.
Vitamin D, often referred to as the "sunshine vitamin," is produced when the skin is exposed to sunlight. It is also found in small amounts in certain foods, such as mushrooms, plants, eggs, and fish oil. Vitamin D helps regulate calcium and phosphate levels in the body, which are important for bone, teeth, and muscle health. Due to inadequate sun exposure and dietary intake, vitamin D deficiency is a growing public health concern.
Vitamin E acts as an antioxidant and offers protective effects when obtained through a diet rich in certain foods. Research suggests that low serum levels of vitamin E, in combination with low selenium levels, may increase the risk of some cancers.
Vitamin K is a group of fat-soluble compounds, with the two main forms being vitamin K1 (found in plant-sourced foods) and vitamin K2 (found in animal-sourced foods and fermented soy products). Vitamin K is also produced by bacteria in the gastrointestinal tract and plays a crucial role in blood clotting.
In summary, fat-soluble vitamins A, D, E, and K are essential for maintaining various aspects of health. They can be obtained through a well-balanced diet that includes foods naturally high in fat, such as dairy, eggs, and oily fish. However, it is important to be mindful of the potential for toxicity if these vitamins are consumed in excess, especially through vitamin supplements.
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Water-soluble vitamins (vitamin C and B-complex vitamins)
Vitamins and minerals are organic compounds that our bodies require in small amounts to function properly. They are categorised as either fat-soluble or water-soluble. Water-soluble vitamins include vitamin C and the B-complex vitamins, which dissolve in water and are absorbed by the body. These vitamins cannot be stored in the body and are lost primarily through urine. As such, they need to be consumed regularly as part of a healthy and balanced diet.
Vitamin C is a powerful antioxidant that supports several essential body functions. It is required for collagen synthesis, which is the main protein in connective tissue. Vitamin C also helps protect the body against oxidative stress and supports the immune system, reducing the duration and severity of the common cold. Good sources of vitamin C include citrus fruits, peppers, strawberries, kiwis, and broccoli.
The B-complex vitamins include thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin B6, folate (vitamin B9), and vitamin B12. These vitamins act as coenzymes and play a crucial role in metabolic processes, converting nutrients into energy. B-complex vitamins are widely distributed in foods, including cereal grains, meat, poultry, eggs, fish, milk, legumes, and fresh vegetables.
Unlike fat-soluble vitamins, water-soluble vitamins are generally not stored in the body and need to be replenished frequently. They can also be easily destroyed or washed out during food storage and preparation. Therefore, it is important to prioritise a food-first approach to ensure adequate intake of these vitamins, rather than relying solely on supplements.
However, in certain cases, vitamin and mineral supplements may be recommended to correct deficiencies. For example, folate supplements are often suggested for women who are pregnant or planning a pregnancy. Additionally, vegans may need to take vitamin B12 supplements or get regular injections since this vitamin is primarily found in animal-sourced foods.
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Sources of vitamin K
Vitamins and minerals are organic compounds that our bodies require in small amounts to carry out a range of normal functions. They are essential micronutrients that we get from the food we eat. A healthy and balanced diet containing a variety of foods should provide all the vitamins and minerals our body needs to work properly.
Vitamin K is a group of vitamins that the body needs for blood clotting, helping wounds to heal. It also plays a role in bone and heart health. Vitamin K can be obtained from food and the bacteria in our gastrointestinal tract. Newborn babies are given a booster to increase their vitamin K levels as they are born without bacteria in their gastrointestinal tract.
Vitamin K1 (phylloquinone) is found in dark, leafy green vegetables. The prefix "phyllo" in this vitamin's name refers to leaves. Fruits generally don't contain as much vitamin K1 as leafy green vegetables, but a few provide decent amounts. Some legumes and nuts also provide decent amounts of vitamin K1 but generally in smaller quantities than leafy greens.
Vitamin K2, on the other hand, is only found in animal foods and fermented plant foods, such as natto, a Japanese dish made from fermented soybeans. Fatty meats, liver, and cheese are also excellent sources of vitamin K2, though the content varies by the animal's diet and region. Small amounts of vitamin K2 are also produced by gut bacteria.
Overall, a varied and balanced diet that includes a variety of plant and animal foods should provide sufficient vitamin K. However, if you are concerned about vitamin K deficiency, consult your doctor for advice.
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Sodium and salt
Sodium is one of the major minerals that our bodies need in larger amounts to stay healthy. Salt, or sodium chloride, is about 40% sodium and 60% chloride. Salt is harvested from salt mines or by evaporating ocean water. While all types of salt contain sodium chloride, the content of other minerals varies. Less processed salts contain small amounts of minerals, but not enough to offer substantial nutritional benefit.
Sodium is naturally present in many foods, such as wholegrains, meat, and dairy products. However, it is often added to highly processed foods in large amounts. A pinch of table salt can contain up to 400 mg of sodium, and it is easy to exceed the maximum recommended daily intake of 2 g of sodium (roughly a teaspoon of salt) when eating processed foods.
Sodium is important for nerve impulses, muscle contraction, and maintaining the proper balance of water and minerals in the body. It helps regulate blood pressure and supports the normal function of muscle and nerve cells. However, too much sodium can lead to high blood pressure, heart disease, and stroke. It can also cause calcium losses and impair bone health.
To reduce sodium intake, it is recommended to limit the consumption of processed foods and salt when cooking. People can also look for products marked "low sodium" or "no salt added." Eating more fresh fruits and vegetables can help, as they are naturally low in sodium and provide more potassium.
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Iron and zinc
Iron is a critical mineral that helps form red blood cells, which carry oxygen throughout the body. It is also a crucial component of haemoglobin. Iron deficiency is common, especially among babies, young children, teenage girls, women with heavy periods, vegetarians, vegans, and those with chronic illnesses. Iron can be found in both animal and plant foods. Dark chocolate, for example, contains 19% of the daily value (DV) for iron. Fish, particularly tuna, haddock, mackerel, and sardines, are also excellent sources of iron. Additionally, a cup of cooked broccoli provides 6% of the DV for iron and 112% of the DV for vitamin C, which aids in iron absorption. Turkey, quinoa, and pumpkin seeds are also good sources of iron.
Zinc is another essential mineral that supports the body's normal functions and systems. It is involved in growth and development, immune function, and the production and transportation of vitamin A in the body. Oysters offer the highest amount of zinc, but it is also plentiful in red meat, poultry, seafood, dairy products, nuts, whole grains, and breakfast cereals. It is worth noting that zinc is better absorbed from animal-based foods than plant-based sources, so vegetarians and vegans may be at a higher risk of zinc deficiency.
A well-balanced and varied diet that includes all five food groups should provide sufficient vitamins and minerals for most individuals. However, in certain cases, vitamin and mineral supplements may be recommended to address specific deficiencies.
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Frequently asked questions
Vitamins and minerals are organic compounds that our bodies use in small amounts for a variety of metabolic processes. They are also known as micronutrients. Vitamins are generally classified as either fat-soluble (vitamin A, D, E, and K) or water-soluble (vitamin C and B-complex vitamins). Minerals are inorganic elements present in soil and water, which are absorbed by plants or consumed by animals.
Vitamins and minerals are essential nutrients that our body needs to work properly and stay healthy. They have a range of functions in the body, including keeping our nerves healthy, helping our body get energy from food, and helping our blood clot properly.
A healthy and varied diet that includes all five food groups is typically sufficient to provide the necessary vitamins and minerals. Eating a variety of healthy unprocessed foods is ideal, as whole foods provide lots of other dietary components such as fibre, which is beneficial for gut health. However, some people may need to take supplements, especially if they are unable to go outside often or have dietary restrictions such as veganism.
