Besides basic nutrients such as carbohydrate, proteins, fats and fiber, your body also needs sufficient amounts of vitamins and minerals. These organic and inorganic substances are absolutely essential for life; without them, crucial biochemical reactions cannot take place, and vital systems will not operate normally. Vitamins and minerals affect your body's ability to control its muscular system, its capacity to absorb food and produce energy, and its capability to heal itself, just to name a few.
Vitamins and Minerals Defined
Vitamins are organic compounds produced in living organisms, while minerals are inorganic elements found in the earth and absorbed by plants. Vitamins and minerals are found in varying amounts in animals and plants, and humans need both for life. However, since your body cannot produce most types of vitamins and minerals on its own, you'll need to get them from the food you eat, MedlinePlus explains. If you eat a healthy diet, you won't have a problem. However, if you have trouble absorbing nutrients or follow a restrictive diet, you may need to take supplements.
Kinds of Vitamins
Vitamins are divided into two groups, the Centers for Disease Control and Prevention notes: fat-soluble and water-soluble. Fat-soluble vitamins, which your body can dissolve in fat and store long-term in the liver, include vitamins A, C, D, E and K. The water-soluble group, which dissolve in water and are flushed out easily in urine, include the eight B complex vitamins -- thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid, and cyanocobalamine -- as well as vitamin C. It is much easier to overdose on fat-soluble vitamins, with negative effects, so take care in consuming them.
Kinds of Minerals
Your body's cells need minerals to carry out normal operations, Merck Manuals notes. There are two main types of minerals that humans need: macrominerals, which are needed in large amounts; and microminerals, or trace minerals, of which you only need minute quantities. Macrominerals include calcium, magnesium, phosphate, potassium, sodium and chloride. Microminerals are more numerous, including chromium, copper, iron, iodine, fluoride, manganese, molybdenum, selenium and zinc. Take note that consuming too much of any trace mineral is harmful to your health.
Dietary Sources of Vitamins
Each vitamin plays a specific role in contributing to your body's functioning, according to MedlinePlus. They work in conjunction with proteins, fats and carbohydrates, enabling the body to produce energy. Vitamin A, which promotes vision, skin, intestinal and lung health, is found in carrots, fish oils, organ meats and dairy products. Vitamin D, an important regulator of calcium metabolism, is produced in your skin after its exposure to sunlight. It is also obtained from salt water fish and fortified dairy products. Vitamin E, which helps to protect against free radicals, can be gotten from vegetable oils, wheat germ and walnuts. Vitamin K, necessary for blood-clotting and protein synthesis, is found in collards, spinach and salad greens. Vitamin C, an antioxidant and virus inhibitor, is found chiefly in fruits and vegetables, especially citrus fruits and tomatoes. Lastly, B-complex vitamins, required for a wide variety of vital processes, are obtained from whole grains, lean meats, legumes, milk, fish, vegetables and nuts.
Dietary Sources of Minerals
Calcium, required for bone and teeth formation, can be obtained from milk, eggs, beans and fortified grain products. Magnesium, used in normal nerve and muscle operation, is found in nuts, grains, leafy vegetables and beans. Phosphate, needed for DNA formation and energy production, can be gotten from poultry, fish, and dairy products. Potassium, a vital element in nerve impulse regulation and electrolyte balance, is obtained from bananas, tomatoes, leafy green vegetables, and whole milk. Sodium, also used in muscular and nerve regulation, is most often obtained from salt, beef, pork, cheese and processed foods. Chloride, required for electrolyte balance, is found in the same food sources that provide sodium.
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