Major Vitamins & Minerals

People need vitamins and minerals for proper growth and development. Vitamins are divided into two major categories based on how they are absorbed in your body. Minerals are divided by the levels people require in their diets. Although everyone should consume all of these vitamins and minerals regularly, specific needs differ between individuals.

Water-Soluble Vitamins

Water-soluble vitamins dissolve in fluid when they enter your body. They immediately move into your bloodstream, where your metabolism takes the vitamins it needs and excretes excess amounts through your urine. The body cannot successfully store water-soluble vitamins for later use, so it is important to consume them in your diet every day. Water-soluble vitamins are sensitive to adverse conditions. Excess heat, water, air and light can easily destroy the water-soluble vitamins in foods.

Water-soluble vitamins include vitamin C and the B vitamins -- riboflavin, thiamine, folate, vitamin B-6, vitamin B-12, niacin, pantothenic acid and biotin. Vitamin C is required to synthesize amino acids and helps make collagen, the most abundant protein in your body. The B vitamins work together as co-enzymes and ensure that chemical reactions take place.

Fat-Soluble Vitamins

Fat-soluble vitamins dissolve in fat and enter the lymph system before they travel into your bloodstream. Once the vitamins are in your bloodstream, your body uses the amounts it needs and then stores the rest in your liver and fatty tissues. Because your body can store fat-soluble vitamins, it is not as vital to consume them in your diet every day.

The fat-soluble vitamins include vitamins A, D, E and K. Vitamin A enables you to see, and plays important roles in reproduction, cell division and immune health. Vitamin D regulates the action of calcium and phosphorus, and helps keep your bones strong. Vitamin E acts as an antioxidant, protecting your cells from damage from free radicals. Vitamin K regulates your blood and ensures that it can clot properly.

Major Minerals

Minerals are deemed major because you need more of them in your body so you require large amounts of them in your diet. Your daily needs for major minerals range from hundreds of milligrams per day to over a thousand.

The major minerals include calcium, sodium, potassium, chloride, phosphorus, magnesium and sulfur. These minerals work together to maintain fluid balance in your cells and ensure that your bones and teeth remain strong and healthy.

Trace Minerals

Trace minerals get their name from the fact that you require less of them in your body, so you only need to consume small amounts in your diet. Dietary needs for trace minerals do not exceed 20 mg.

The trace minerals include zinc, iron, fluoride, copper, chromium, selenium, iodine, manganese and molybdenum. These minerals work together to maintain the health of your red blood cells, keep your teeth strong and aid in the function of certain hormones.