Plants and animals provide sources of organic substances called vitamins whereas the earth, such as soil and water, provide inorganic elements called minerals. Both vitamins and minerals are micronutrients generally obtained through a balanced diet or made by the body. Vitamins can be divided into fat-soluble and water-soluble groups and minerals into macro-minerals and trace minerals. Each vitamin and mineral has a different function, and your body functions best when all are in balance. Eat a variety of foods to ensure a supply of all the vitamins and minerals.
Fat-soluble Vitamins
Vitamins A, D, E and K are fat-soluble vitamins, meaning they are only broken down and used in the body with the help of fat and can be stored in the body. Vitamin A functions to aid the immune system, support healthy vision and assist in cell division; sources include colorful fruits and vegetables and eggs. The skin converts vitamin D from sunlight; you need this vitamin for healthy teeth and bones. Few foods contain D, but you can obtain small amounts from fatty fish, cheese, mushrooms and egg yolks. Vitamin E supports the immune system and protects the body from environmental damage such as pollution. Vegetable oils, leafy greens, nuts and seeds provide vitamin E. Vitamin K helps blood clot and supports bone health. You can find it in leafy greens; helpful bacteria in the intestines also make it. Avoid vitamin K when taking blood-thinning medication. Toxicity can occur with these vitamins; avoid exceeding the daily recommended amounts.
Water-soluble Vitamins
This group includes vitamin C and the B vitamins. Since they are soluble in water, the body does not store these vitamins, with the exception of B-12 that can be stored in the liver; therefore, the body's need for these vitamins is continuous. Vitamin C helps heal wounds and maintains growth and repair of various body tissues. Consume fruits and vegetables daily for a regular supply of vitamin C. The group of B vitamins includes thiamin, riboflavin, niacin, pantothenic acid, B-6, biotin, B-12 and folic acid. They have many functions, but work best together to support red blood cell production and help convert food into energy. Sources of B vitamins include proteins and leafy green vegetables.
Macro-minerals
Macro-minerals are needed in large amounts to support bone, muscle, nerve, teeth and cell function; they include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. Calcium, chlorine, magnesium, potassium, phosphate and sodium are also known as electrolytes and are vital for maintaining fluid balance in the body. Consume protein, fruits and vegetables to obtain these minerals.
Trace Minerals
Trace minerals are needed in very small amounts and include cobalt, copper, fluoride, iodine, iron, manganese, selenium and zinc. They play an integral role in supporting blood, protein and immune system functions. Sources of trace minerals include proteins and plant foods.
Considerations
Eat a wide variety of foods to meet your vitamin and mineral needs. The USDA states that most adult Americans are lacking in calcium, potassium, magnesium and the vitamins A, C and E. Diet is the best way to obtain these essential nutrients. Consult your physician if you are concerned about a vitamin or mineral deficiency.
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