Vitamin & Mineral Information

Vitamins are organic compounds, which means they contain carbon, that are essential for proper body growth, good health and reproduction. Minerals are inorganic elements that are needed by the body in order for the muscles to contract, for chemical reactions to occur and to ensure that the heart beats properly. People receive most vitamins and minerals through food.

Types of Vitamins

Thirteen vitamins are needed for proper health. These 13 vitamins can be broken down into two subgroups; fat-soluble vitamins and water-soluble vitamins. The fat-soluble vitamins are absorbed by dietary fat in the beginning portion of the small intestine. Fat-soluble vitamins can be stored by the body for later use when dietary intake is not sufficient to meet needs. These vitamins are A, D, E and K.

Water-soluble vitamins are absorbed by water and are directly deposited into the bloodstream, according to "Nutrition and You," by Joan Salge Blake. Most of the water soluble vitamins are absorbed in the lower portion of the small intestine. The body cannot store water-soluble vitamins so any excess amounts are excreted in the urine. The water-soluble vitamins are the B vitamins and vitamin C.

Types of Minerals

Minerals can be broken down into two categories: major minerals and minor minerals. The body requires larger amounts of major minerals in order to function properly. The major minerals include sodium, chloride, potassium, calcium, phosphorous, magnesium and sulfur. According to Blake, minerals usually must work together in order to perform their functions. For example, fluid balance is regulated by potassium, calcium, sulfur and magnesium.

Minor minerals are needed in much smaller amounts than major minerals. The body can effectively carry out its function with small concentrations of the minor minerals. Some examples of minor minerals include zinc, copper, selenium, iodine and iron.

Deficiencies

Inadequate intake of vitamins and minerals can lead to deficiencies over time. Depending on the vitamin or mineral that is deficient, a variety of uncomfortable physical symptoms may arise. One of the most common types of deficiencies is iron-deficiency anemia. This occurs when the body does not contain enough of the mineral iron and cannot properly make red blood cells.

Toxicities

Toxicity occurs when there is an overload of a vitamin in the diet. Because excess water-soluble vitamins are usually successfully excreted in the urine, toxicities of these vitamins are rare. It is more likely, although still rare, to see fat-soluble vitamin toxicities since these vitamins can be stored in the body. Minerals may also be consumed in too great of quantities. The most commonly over-consumed mineral is sodium. Excess sodium in the bloodstream can lead to increased blood pressure.

Considerations

A balanced diet is the best way to ensure the body receives proper amounts of vitamins and minerals. Vitamin and mineral supplements are usually only needed for those with have difficulty consuming a variety of food groups or who do not have access to adequate amounts of food, according to Kids Health.