Vitamins and Minerals Examples: We eat nutritious foods for the healthy functioning of the body and mind. Among the various types of nutrients that your body requires, vitamins are minerals that are crucial for many factors.
What are vitamins and minerals? You may often hear the term vitamin deficiency, malnutrition, etc. Let us see briefly the various types, functions, and benefits of Vitamins and Minerals.
- Vitamins are organic compounds, naturally found in plant and animal source foods.
- Minerals are inorganic compounds, absorbed from nature like soil, water, etc by plants and animals.
Definition Of Vitamins
Vitamins are organic compounds that your body requires for minor to major physiological functions.
It is easy to lack certain vitamins and develop deficiency disorders.
Characteristics of Vitamins
They have three basic and unique characteristics
- Vitamins are naturally occurring compounds in a range of foods, which present in small quantities.
- Vitamins are vital for the normal physiological functions of the body like growth, development, reproduction, energy, etc.
- All vitamins play direct and indirect roles in the healthy functioning of the body, where the absence of any specific or group of vitamins leads to related diseases and disorders.
Source Of Vitamins
You get all the vitamins from the foods you eat, but two. The major source of vitamins is plant-based foods. Your body synthesizes and produces the two vitamins naturally. Let’s see in detail the classification and list of vitamins.
Vitamins And Minerals List
Classification of Vitamins
Vitamins are broadly classified into two types. (Vitamins and Minerals Examples )
- Water-Soluble Vitamins
- Fat-Soluble Vitamins
1- Water-Soluble Vitamins
These vitamins dissolve quickly in water. Consumption of these vitamins is excreted by the body where it can be easily recognized through the urinary output.
These vitamins don’t get stored in the body. However, there is a need for consumption of these vitamins every day.
Water-soluble vitamins are
- Check -Vitamin A
- See- Vitamin D
- Vitamin E
- Vitamin K
2- Fat-Soluble Vitamins
The intestinal tract absorbs fats, which call fat-soluble vitamins. The body’s lipids help to absorb the vitamins to help bodily functions.
Fat-soluble vitamins are
- Vitamin B (8 variants)
- Vitamin C
Vitamins And Minerals Chart
|Vitamin B1 Thiamine||Energy
and nervous functions
in all foods in
a small quantity; more in meat, nuts, and legumes
|Vitamin B2 Riboflavin||The enzyme required for
energy metabolism and very essential for skin
|Found in Diary products,
dark green leafy
|Vitamin B3 Niacin||The enzyme required
for energy metabolism,
and nervous system
|Found in meat,
fish, whole grains,
|Biotin||Part of an enzyme
|Generally found in
all foods; your
Biotin in the
|Vitamin B6 Pyridoxine||The enzyme
of red blood cells
found in all
vegetable and fruits
|Vitamin B12 Cobalamin||Enzyme needed
for making new
cells and a crucial
nutrient for the nervous system
|Found only in meat
and seafood, diary
|It is an antioxidant,
an enzyme required for protein metabolism,
vitamin for boosting immunity, and promotes the absorption of iron.
|Found only in plant
based foods – Loaded
in citrus fruits,
a range of
vegetables and fruits.
Vitamins And Minerals In Food Chart
|Vitamin A (and a precursor Beta Carotene, produced by the body)||Essential for
vision, skin, bone, teeth, and mucous membrane.
|Generously found in animal sources
and dairy products.
Beta-carotene is found in orange,
yellow and red-colored fruits and
. Leafy green vegetables; fruits
(apricots, cantaloupe, papaya) and
vegetables (carrots, sweet potatoes,
winter squash, pumpkin)
|Vitamin D||Essential for bones and absorption of calcium||Your skin can make vitamin D
naturally by exposure to Sun.
Also found in seafood and mushroom.
|Vitamin E||A protective vitamin and a form of antioxidant.||Found more in plant oils
(corn, soybean cottonseed, safflower);
green vegetables; whole-grains,
nuts, and seeds
|Vitamin K||Essential for proper blood clotting||Plant-based vitamins
found generously in dark
leafy green vegetables
such as spinach, collard
green, and kale; and
green vegetables such as
Brussels sprouts, broccoli, beans, flat beans, and asparagus; Also produced by the body in the intestinal tract.
3. Mineral Information Center
Minerals are otherwise termed as the set of micronutrients required by the body for the absorption of nutrients, supporting various body functions, and synthesize certain vitamins.
These can be classified into macro-nutrients, where you need more than 100mg per day, and micronutrients, where you need around 15 mg per day from the foods you consume.
Calcium is one of the important macro minerals required by the body for building strong bones and teeth. Lack of calcium invites a lot of disorders in the long term. The necessity of calcium never ceases to exist even at an older age.
Calcium is naturally found in dairy products, eggs, meat, and certain vegetables.
The need for iron in the body is almost known to every individual. It facilitates a lot of bodily functions from the internal level to maintaining energy. Iron deficiency makes life terrible. It is rich in dark red-colored fruits and dark-colored vegetables, red meat, nuts, and seeds.
In spite of being a macromineral, many overlook the need and functions of potassium. It is a form of salt that stabilizes and regulates the water balance (electrolyte) in the body.
Supports blood pressure, protects cardiovascular health, muscles, bone, and teeth. Potassium deficiency can lead to weakness, constipation, and exhaustiveness. Potassium is found in soy products, beans, bananas, nuts, and beet greens.
Sodium aka salt is quite an important macromineral your body requires. Both low sodium and high sodium are dangerous to health.
It is crucial for fluid balance in the body. While sodium is naturally found in many food sources, adding salt to the foods meets the requirement.
Magnesium is the most overlooked mineral amongst others. Lack of magnesium causes a lot of troubles on a daily basis as well as in the long run.
Bone health, obesity, migraines, calcium absorption, anxiety, premenstrual syndrome, thyroid functions, etc are regulated by these macro minerals. Magnesium is found in abundance in whole grains, nuts, dark chocolate, beans, etc
Combination of Vitamin and Minerals
Vitamins and minerals examples, work together in physiological functions. Minerals help in the absorption of vitamins by the body cells for specific functions. Often, Vitamins work in specific combinations with minerals.
It makes it clear that these two nutrient groups are essential for a healthy body.
- Vitamin C helps the absorption of iron in the body. If you are iron deficient, your body needs vitamin C too.
- Vitamin D and calcium go hand in hand. The body cannot utilize calcium without Vitamin D
Eating foods from all sources and all colors, calling it a rainbow diet helps you get all essential vitamins and minerals.
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