Vitamins and minerals are essential nutrients that your body needs to fulfill vital functions, such as DNA synthesis, heal wounds, boost your immune system and support bone structure. They do not provide energy directly, but some vitamins and minerals initiate and carry out many metabolic processes that allow your body to produce energy. Dietary supplements fill the gap of missing nutrients that you may not be getting in your regular diet. They might contain either a few vitamins, minerals, or both.
B Vitamins and Vitamin C
B vitamins carry out many metabolic functions that your cells need to produce energy and prevent certain diseases and disorders. You can find most B vitamins--thiamine, riboflavin, niacin, biotin, B-12, folate and pantothenic acid--in whole grains, fruits, vegetables, legumes and some meats and animal products. Thiamin assists in the production of hydrochloric acid, muscle contraction carbohydrate metabolism and nerve conduction. Riboflavin, biotin, niacin and pantothenic acid all play roles in carbohydrate, protein and fat metabolism. Folate promotes healthy fetal nerve development and DNA synthesis. Vitamin B-12 works with folate in metabolism and nerve functions. Vitamin C promotes healthy collagen synthesis and acts as an antioxidant. Dietitian Ellen Coleman of Riverside, California, recommends that you replace B vitamins daily because your body excretes excess vitamins via your kidneys.
Fat-Soluble Vitamins
Unlike B vitamins, these vitamins are stored in your fat tissues and are released and used in your body when the concentrations are low. Vitamin A promotes healthy vision, growth, DNA synthesis and immune function. Vitamin D allows your body to properly absorb calcium and phosphorous into your bones and tissues. Vitamin E functions as an antioxidant and protect cell membranes from damage. Vitamin K improve blood clotting rate.
Major Minerals
Minerals are inorganic elements that your body uses as structural components and regulators in chemical processes. Your body needs at least 100 mg or more of major minerals daily. Calcium and phosphorous provide structure in your bones and nerve conduction. Sulfur is a component of protein molecules, and magnesium is involved in cellular energy production, bone structure, and nerve and muscle function.
Trace Minerals
Your body needs less than 100 mg of trace minerals daily. Iron is part of your hemoglobin in your red blood cells that transports oxygen in your bloodstream. Copper assists in fat metabolism, collagen synthesis, and allows iron to bind with proteins in the red blood cell. Zinc regulates protein synthesis, growth development, and wound healing. Selenium is a powerful antioxidant that works with vitamin E to remove free radicals. Iodine is needed for thyroid hormone synthesis. Fluoride strengthens tooth enamel and reduces bacterial acid production in your mouth.
Omega-3 Fish Oil
Most people who live in areas that lacks water access, such as tundra and deserts, do not get enough omega-3 unsaturated fats, which helps prevent cell damage and inflammation, and increase healthy cholesterol level. Cold-water fish, such as salmon and trout, contain high amounts of omega-3s. According to biologist George Mateljan, the author of "World's Healthiest Foods," some plants contain omega-3s, but their concentrations are lower than fish. These include hazelnuts, pecans, flaxseed, kiwifruit and walnuts. Fish oil supplement provides the nutrient without the excess calories of fish and nuts, if you are watching your caloric intake.
References
- "World's Healthiest Foods"; George Mateljan; 2006
- "Nutrition From Science to Life"; Mary Grosvenor; 2001
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