The foods which you eat provide the materials which your body uses to make new cells, create energy and repair damaged tissue. Proteins, carbohydrates and fats are known as macronutrients because your needs large quantities of them to function properly. Your body also needs other substances, including vitamins and minerals to optimally function.
Roles
Vitamins and minerals, with the exception of vitamin D, must be obtained through your diet because your body cannot make them on its own. Vitamins and minerals are often important for the function of proteins, especially enzymes. Enzymes are specialized proteins that speed up chemical reactions that are essential for cells to work properly. Minerals can also be needed to regulate the activity of cells, such as muscle and nerve cells. Not getting enough of any vitamin or mineral can cause tissue damage and other health problems.
Vitamins
Vitamins can be divided into water soluble and fat soluble vitamins. Water soluble vitamins dissolve easily in the water based environment of the digestive tract. Fat soluble vitamins, on the other hand, typically need to be consumed in the presence of fat because they are better absorbed by your intestines in the presence of fats or oils. Many vitamins, including niacin, riboflavin, thiamine and vitamin B-6 are needed to break down compounds for energy. Others, such as vitamin C and E function as antioxidants. Vitamins may also be needed to synthesize or repair tissue.
Minerals
Minerals can be divided into two groups: macrominerals and trace minerals. Your body needs relatively small amounts of the trace minerals, such as copper, iron, iodine and zinc to make new proteins or hormones. Macrominerals, such as calcium, phosphate, potassium, sodium and magnesium are needed in higher quantities. Calcium and phosphate are needed to make new bone. Sodium and potassium are also important for regulating water balance. Many of these minerals, including calcium, sodium and potassium are needed to control electrical activity in cells, which is especially important for muscle and nerve cells because they utilize electrical signals to function.
Sources
It is important to eat a variety of foods to make sure that you get all of the vitamins and minerals that you need. Fruits and vegetables typically are rich in vitamins and minerals and should be an important part of your diet. If you are a vegan, you may have trouble getting enough vitamin B-12 and iron as these substances are typically found in animal products. Pregnant women may also need more vitamins, the Food and Drug Administration explains. If you are concerned about vitamin or mineral deficiencies, taking a multivitamin can help you supplement your dietary intake.
Member Comments