Vitamins and minerals are compounds that help in several body functions, including the production of red blood cells, maintaining bone health and energy metabolism from food. Essential vitamins and minerals cannot be produced by the body and must be ingested in the diet. The KidsHealth notes that some type of vitamins can be stored in the body while others are needed from food daily. Vitamins are organic substances that are found in animals and plants, while minerals are inorganic elements that are absorbed from water and soil. The body requires varying amounts of minerals and vitamins and deficiencies can cause serious effects.
Vitamin A
Vitamin A is an essential fat-soluble vitamin that can be stored in the body. This vitamin is important for organs, skin, hair and eye health. NetDoctor notes that vitamin A is primarily found in meat, meat products, milk and other dairy products as well as fish oil.
Vitamin D
Vitamin D is an essential fat-soluble vitamin that is important for healthy immune function and for bone health. The National Institutes of Health's Office of Dietary Supplements explains that this vitamin is naturally present in only a few foods, though it is available in fortified milk and dairy products. The body also produces vitamin D when the skin is exposed to ultraviolet rays from sunlight. Vitamin D is converted to usable forms by the liver and kidneys.
Vitamin E
Another fat-soluble essential vitamin the body needs is vitamin E. A 2008 study published in the "Journal of Human Nutrition and Dietetics" indicated that vitamin E is important for the healthy development and maintenance of neurological structure and function. Other benefits of vitamin E include skin, organ and eye health. Vitamin E is primarily found in vegetable oils and nuts such as almonds.
Vitamin K
The Linus Pauling Institute at Oregon State University notes that vitamin K is important for the function of several proteins involved in the process of blood clotting. It is also important for cell growth and bone health. This essential fat-soluble vitamin occurs naturally as two forms: phylloguinone in plants and another form synthesized by bacteria. Vitamin K is mainly found in meat and meat products and vegetable oils.
Vitamin B
Vitamins in the B complex are important in several body functions including red blood cell or erythrocyte formation, digestion, energy metabolism, nerve health and cell growth. These vitamins are water-soluble and cannot be stored in the body. NetDoctor recommends adding meat, fish, whole grains, legumes and vegetables to the diet to obtain adequate levels of vitamin B.
Vitamin C
Vitamin C, or ascorbic acid, is another water-soluble vitamin that must be obtained regularly from the diet. A study conducted at the Boyce Thompson Institute for Plant Research at Cornell University indicated that vitamin C helps the body resist external stress and internal buildup of toxins. It also participates in enzyme reactions that are important for body functioning. Sources of vitamin C include citrus fruits and some vegetables.
Calcium
Calcium is a mineral that is essential for body health. Calcium is vital for bone health and also plays a key role in muscle contraction, heart health and nerve function. Inadequate levels can cause bone diseases, such as osteoporosis. Small amounts of calcium are lost each day through urine, bowel movements and perspiration. If enough calcium is not ingested through food, the body absorbs some from the bones, depleting calcium reserves and weakening bones.
Iodine
The U.S. Food and Drug Administration notes that iodine is an essential mineral that the body requires to form the thyroid hormone. A deficiency of this mineral can cause disorders such as primary hypothyroidism and goiter. Iodine is available in iodized salt, processed foods and some types of seafood.
Iron
Iron is another important and essential mineral that must be obtained through food. It is necessary for the production of red blood cells or erythrocytes. Iron is also present in many enzymes and proteins that facilitate reactions in the body. The FDA notes that though the body conserves and reuses most of its iron stores, some is eliminated and must be replenished through the diet.
References
- KidsHealth: Vitamins and Minerals
- NetDoctor: Vitamins, Minerals and Supplements
- FDA: Fortify Your Knowledge About Vitamins
- Office of Dietary Supplements: Vitamin D
- "Journal of Human Nutrition and Dietetics": Clinical Importance of Vitamin E
- Linus Pauling Institute at Oregon State University: Vitamin K
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