Nutrition And Foods

Top Best Vitamins and Minerals Examples

Top Best Vitamins and Minerals Examples
Written by Suchi

Top 10 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 are crucial for many factors.

What are vitamins and minerals? You may often hear the term vitamin deficiency, malnutrition, etc.

Top Best Vitamins and Minerals Examples

Let us see briefly about 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 the plants and animals.

Vitamin Information Center

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

Vitamins 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 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 about the classification and list of vitamins.

Classification of Vitamins

Vitamins are broadly classified into two types. (Vitamins and Minerals Examples )

  1. Water Soluble Vitamins
  2. Fat Soluble Vitamins

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

  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin K

Fat Soluble Vitamins

The intestinal tract absorbs the fats, which calls it fat soluble vitamins. The body lipids help to absorb the vitamins to help the bodily functions.

Fat-soluble vitamins are

  • Vitamin B (8 variants)
  • Vitamin C

List of Vitamins and their functions

Vitamin FunctionSources
Vitamin B1 ThiamineEnergy
metabolism
and nervous functions
Generally founds
in all foods in
a small quantity; more in meat, nuts, and legumes
Vitamin B2 RiboflavinThe enzyme required for
energy metabolism and very essential for skin
and eyes.
Found in Diary products,
dark green leafy
vegetables and
fortified cereals.
Vitamin B3 NiacinThe enzyme required
for energy metabolism,
digestive health,
skin health,
and nervous system
Found in meat,
fish, whole grains,
fortified cereals,
leafy vegetables,
mushroom etc
BiotinPart of an enzyme
needed for
energy metabolism
Generally found in
all foods; your
body naturally
produce the
Biotin in the
intestinal tract
Vitamin B6 PyridoxineThe enzyme
required
for protein
metabolism
and formation
of red blood cells
Generously
found in all
vegetable and fruits
Vitamin B12 CobalaminEnzyme needed
for making new
cells and a crucial
nutrient for the nervous system
Found only in meat
and seafoods, diary
products.
Vitamin C
Ascorbic acid
It is an antioxidant,
an enzyme required for protein metabolism,
very crucial
vitamin for boosting immunity, and promotes absorption of iron.
Found only in plant
based foods – Loaded
in citrus fruits,
a range of
vegetables and fruits.
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
vegetables
. Leafy green vegetables; fruits
(apricots, cantaloupe, papaya) and
vegetables (carrots, sweet potatoes,
winter squash, pumpkin)
Vitamin DEssential for bones and absorption of calciumYour skin can make vitamin D
naturally by exposure to Sun.
Also found in seafood and mushroom.
Vitamin EA protective vitamin and a form of antioxidant.Found more in plant oils
(corn, soybean cottonseed, safflower);
green vegetables; whole-grains,
nuts, and seeds
Vitamin KEssential for proper blood clottingPlant-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.

Mineral Information Center

Minerals are otherwise termed as the set of micronutrients required by the body for 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 15mg per day from the foods you consume.

Macro Minerals and Functions

Calcium

Calcium is one of the important macromineral required by the body for building strong bone and teeth. Lack of calcium invites a lot of disorders in the long-term. The necessity of calcium never ceases to exist even in an older age.

Vitamins and Minerals Examples

Calcium is naturally found in dairy products, egg, meat, and certain vegetables.

Iron

The need for iron the body is almost known to every individual. Iron facilitates a lot of bodily functions from internal level to maintaining energy. Iron deficiency makes life terrible.

Iron is rich in dark red colored fruits and dark-colored vegetables, red meat, nuts, and seeds.

Potassium

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, banana, nuts, and beet greens.

Sodium

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

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 absorption of vitamins by the body cells for specific functions.

Often, Vitamins work in specific combination with the 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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About the author

Suchi

My name is Urman Khan. I am from Bareilly India. I love to share health and fitness guides. I happy to tell about workout plan, diet, fitness, and tips related to health. For more information visit gohealthline.com

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