Dietary Vitamins And Minerals

Vitamins and minerals are essential nutrients you need for growth and good health. These substances are found in foods. You should eat a balanced diet of foods from different food groups to obtain sufficient amounts of nutrients. Vitamins and minerals can prevent disease. However, deficiencies or excess levels can increase your risk for certain conditions. Consult your doctor about vitamins and minerals in your diet.

Sources

Whole foods, such as fruits, vegetables, nuts, seeds, grains and legumes, contain an abundance of vitamins and minerals, whereas processed foods often are depleted of these substances. After processing, food manufacturers might add vitamins and minerals, such as bread and milk, to enrich nutritional content. You can also take vitamin and mineral supplements to obtain your recommended daily intake. However, vitamins and mineral supplements should be used in addition to diet and not a substitute for diet.

Types

Vitamins are organic chemical compounds that are made up of two or more elements, whereas minerals are inorganic elements. Fat-soluble vitamins, such as vitamins A, D, E and K, are stored in your body and can become toxic if you consume high levels. Water-soluble vitamins, such as B-complex vitamins and vitamin C, are not stored in your body and must be replenished every day. Major minerals, such as calcium, magnesium, phosphorus, potassium, sodium and chlorine, are required in amounts of 100 mg or higher each day. Trace minerals, such as iron, cobalt, iodine, zinc, manganese, copper, molybdenum, chromium and selenium, are needed in very small amounts.

Function

Vitamins partake in chemical reactions that convert food into energy; develop proteins, hormones and neurotransmitters; and stimulate a strong immune response. Major minerals are present in cells throughout your body and help them function properly. Major minerals also enable you to build healthy bones, teeth, cartilage and other structural tissues. Trace minerals participate in chemical reactions involved with growth and development, energy metabolism, protein synthesis, wound healing and sugar metabolism. Vitamins and minerals play a vital role in organ function, including your heart, brain, liver and kidneys.

Imbalances

Each vitamin and mineral has a unique role in the human body and cannot substitute for and act on behalf of the other substance. Deficiencies or excesses of any one or more vitamins and minerals could cause an imbalance that results in metabolic problems and serious medical conditions. A deficiency or excess of vitamin C could cause scurvy and rebound scurvy, respectively. A deficiency of calcium increases your risk of osteoporosis and bone fractures. An excess of calcium could cause kidney stones. A deficiency of iron could cause anemia. An excess of trace minerals could cause liver and kidney toxicity and be fatal.