Protein, Vitamins And Minerals

Proteins, vitamins and minerals are all nutrients that work together to ensure that you stay healthy and your body runs as it should. It is important to consume an adequate amount of protein, vitamins and minerals through your diet on a daily basis. Specific recommendations for nutrients depend on age and sex.

Protein

Proteins are a type of nutrient called macronutrients, which provide the body with energy in the form of calories. In addition to providing you with energy, proteins also provide structural support to various tissues, ensure a proper immune system response, help transport different substances throughout your blood, aid in enzyme and hormone production, and help maintain acid-base balance.

Vitamins

Vitamins are organic compounds that are required for growth, reproduction and general good health. Vitamins are divided into two classes, fat soluble and water soluble, based on how they are absorbed in your body. Fat-soluble vitamins require the presence of dietary fat to be properly absorbed. The fat-soluble vitamins attach to fatty acids, then circulate through the lymphatic system before they reach the bloodstream. Your body has the ability to store excess amounts of fat-soluble vitamins, which include vitamins A, D, E and K.

Water-soluble vitamins dissolve in water when they enter your body. They travel into the bloodstream immediately. The body cannot store water-soluble vitamins, so excess amounts are excreted through urine. The water-soluble vitamins are vitamin C and the B vitamins, which include thiamine, riboflavin, folate, niacin, biotin, pantothenic acid, vitamin B6 and vitamin B12.

Minerals

Minerals are inorganic compounds that are divided into two classes, major minerals and trace minerals, based on how much of them you need to consume in your diet. The dietary requirements for major minerals range from hundreds of milligrams to over a thousand, whereas the dietary requirements for trace minerals do not exceed 20 mg.

Major minerals help maintain fluid balance and keep your bones and teeth healthy. The major minerals include potassium, sodium, chloride, calcium, magnesium, phosphorous and sulfur. Trace minerals ensure that hormones are able to function, help maintain the health of your red blood cells, keep your teeth healthy and act as coenzymes to ensure that chemical reactions take place. Trace minerals include iodine, manganese, zinc, iron, selenium, fluoride, chromium, copper and molybdenum. It is important to note that daily recommendations are not indicative of the importance of each mineral.

Considerations

The best way to ensure that you get all of the protein, vitamins and minerals you need is to consume a healthy, balanced diet that includes a wide variety of different foods. If you feel you cannot successfully meet your daily needs through your diet alone, supplements may be right for you. It is important to speak with your health care provider or a dietitian before starting any type of supplementation, however.