Vitamins and minerals are essential micronutrients your body needs for growth and development; cellular, bone and immune system function; maintenance of health; and prevention of disease. Vitamins are organic substances plants and animals produce, whereas minerals are inorganic elements that plants absorb from the soil. Deficiencies or excess amounts of vitamins and minerals can increase your risk of health problems. Consult your doctor about your health and consumption of vitamins and minerals.
Fat-soluble Vitamins
The fat-soluble vitamins A, D, E and K are nutrients your body can store in the liver or fat cells and use when needed. Dietary deficiencies are common, particularly in developing countries, whereas megadoses from supplements are toxic and can cause liver and kidney damage. Vitamin A, found in fruits, vegetables, dairy and fish oil, is needed for eyesight, immune function and skin health. Deficiencies of vitamin A can cause night blindness, increased risk of infection and skin disease. Vitamin D, found in fish oil and egg yolk, helps you build strong bones. Deficiencies of vitamin D can increase your risk of osteoporosis. Vitamin E, found in nuts and whole grains, protects your cells from harmful chemicals and toxins. Vitamin E deficiency is rare. Vitamin K, found in dark leafy vegetables, plays a significant role in stimulating the formation of blood clots to help you stop bleeding.
Water-soluble Vitamins
Water-soluble vitamins include B vitamins and vitamin C. You do not store water-soluble vitamins and must consume them daily to avoid deficiencies and reduce your risk of associated diseases and conditions. Vitamins B-1, B-2, B-3 and B-6 are found in grains, vegetables, legumes, fish and dairy, and assist enzymes in fulfilling chemical reactions throughout your body. Vitamin C, found in fruits and vegetables, stimulates your immune system and assists in the formation of bone and teeth and healing of wounds.
Major Minerals
The major minerals are needed to support structural and cellular functions. Calcium, found in dairy and soy, and phosphorus, found in most foods, are important ingredients in building bones and teeth. Magnesium, found in whole grains, soy and dairy, helps to regulate muscle contractions, heart rhythm and nerve transmission. Sodium and potassium are electrolytes that regulate blood pressure. Sodium works outside your cells, whereas potassium works inside your cells. Manufacturers add sodium to many processed foods, and consuming too much can increase your blood pressure and risk of stroke. Potassium is found in fruits, vegetables, legumes and whole grains.
Trace Minerals
Your body needs trace minerals to assist enzymes in chemical reactions. You only need trace minerals in very small amounts, yet consuming too much, particularly through supplements, can increase your risk of health problems. Zinc is essential to stimulate your immune system and aids in wound healing. Iodide is needed for regulation of body temperature and protection of the thyroid gland from formation of goiters. Chromium is needed for carbohydrate metabolism. Trace minerals are found in seafood, nuts and whole grains.
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