Vitamins and minerals are nutrients that your body needs to grow and develop. They occur in many types of food and work together to ensure that your body continues to function properly. These compounds have wide-reaching effects that impact both day-to-day cellular activity and long-term health. Vitamins and minerals are available in supplement form in multivitamins or individually, but a healthy, balanced diet typically provides all the nutrients you need.
Vitamins
Vitamins originate from living sources, such as plants or animals, or are created by your own body. There are two types of vitamins: fat-soluble and water-soluble. Fat-soluble vitamins, such as vitamins A, D, K and E, dissolve in lipids, so excess amounts get stored in body fat. Water-soluble vitamins, such as the B vitamins and vitamin C, dissolve in water, so excess intake of these vitamins gets excreted through urine. Most vitamins are considered essential vitamins, meaning that you must consume them through food, since your body cannot produce enough to sustain normal cellular functioning. It is possible to overdose on some vitamins, especially when taking supplements of fat-soluble vitamins, but the body can generally handle the amounts found in foods without a problem.
Minerals
Minerals originate in non-living sources. Plants absorb minerals from soil and water and animals gain minerals when they consume these plants. Trace minerals are those that the body only needs in small amounts such as zinc and selenium. Other minerals may be required in large amounts, such as calcium, which is necessary for proper bone development and maintenance. Overconsumption of minerals can be toxic and may even be deadly in some cases. An example is iron overdose, which can cause convulsions, coma and death.
Importance
Vitamins and minerals operate in every tissue in your body. Normal growth and development cannot proceed without a minimum level of each vitamin and mineral. If you don't get enough of any particular vitamin or mineral, you may experience a deficiency, which can cause wide-ranging health problems. For example, a deficiency in vitamin C can cause scurvy, and a calcium deficiency may eventually lead to osteoporosis.
Considerations
The best way to ensure adequate consumption of the vitamins and minerals you need is to eat a wide variety of healthy whole foods including fruits, vegetables, legumes, whole grains, low-fat dairy and lean meat. Choose nutrient-dense foods, such as strawberries, over nutrient-poor foods, such as candy, whenever possible. Because some vitamins and minerals work in synergy with other components of a given food, consuming these essential compounds through a multivitamin supplement may not be the most effective way to get them into your system.
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