Vitamins and minerals are needed for normal growth, development and overall health. Numerous vitamins and minerals exist, each with unique functions. Vitamins are either water- or fat-soluble and are involved in energy metabolism, brain and spinal cord growth, immunity, and hormone production. Minerals are classified as either major or trace minerals. They are important for protein synthesis, wound healing, bone and teeth formation, nerve transmission, and muscle contraction, among other things.
Water-Soluble Vitamins
Vitamin C and the B vitamins--thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, folate and vitamin B12--are considered water-soluble vitamins. Most B vitamins help utilize energy derived from foods--carbohydrates, proteins and fats. Vitamin B6 metabolizes amino acids, the building blocks of proteins, which has important effects on cognition, immunity and hormone production. Folate and vitamin B12 are both involved in cell reproduction. Folate is required for proper brain and spinal cord development. Pantothenic acid is involved in the synthesis of lipids, steroids, neurotransmitters and hemoglobin.
Vitamin C is an antioxidant. It also aids enzyme activity and the formation of collagen, a protein found in connective tissues such as tendons, ligaments and also bones and teeth.
Fat-Soluble Vitamins
Vitamins A, D, E and K are known as fat-soluble vitamins. Vitamin A is important for vision, reproduction, growth and protein synthesis. Vitamin D is unique because in addition to being a food component, it is also synthesized in the presence of sunlight. Its primary function is to maintain blood calcium and phosphorus levels to support bone growth. Vitamin E is an antioxidant, protecting lipids from harmful oxidation. Vitamin K plays a role in the synthesis of proteins involved in blood clotting.
Major Minerals
The major minerals include calcium, phosphorus, potassium, sulfur, sodium, chloride and magnesium. Calcium is essential for bone growth and maintaining bone health. A small amount is also involved in muscle contractions, blood clotting, hormone secretion and enzyme activation. Sodium regulates body fluid volume. It also helps maintain acid-base balance and is involved in nerve transmission and muscle contractions. Magnesium plays important roles in energy production, muscle contraction, blood clotting, blood pressure regulation and heart and lung functioning. Magnesium also holds calcium within the enamel of teeth, thereby helping to prevent dental caries.
Trace Minerals
The trace minerals, or minor minerals as they are sometimes referred to, include iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum and various other contaminant minerals such as lead. Of these, iron and zinc are especially important. Most body iron is found complexed with one of two proteins, hemoglobin in the red blood cells and myoglobin in the muscle cells. Iron is needed by enzymes in order to manufacture amino acids, collagen, neurotransmitters and hormones.
Many of the body's enzymes require zinc in order for them to be active. Zinc is also associated with insulin activity, immunity, synthesis of body proteins, taste, wound healing and growth and reproduction.
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