Vitamins and minerals are compounds you need in your diet for all basic functions. Vitamins are organic substances made by humans, animals or plants. Minerals are inorganic and come from soil and water. You get minerals in your diet directly by consuming plant foods, such as grains, vegetables and fruits. Additionally, you ingest minerals indirectly by eating meat, eggs and dairy, since animals also consume plant foods. Following a balanced diet, eating foods from all food groups and enjoying as many colors of foods as possible ensures that you get all of the beneficial vitamins and minerals you need.
Vitamins and Minerals Working Together
Some minerals are dependent on vitamins in order to function, and vice versa. Calcium, the most abundant mineral in the body, is essential for strong bones and teeth, as well as the prevention of osteoporosis. However, calcium needs vitamin D in order to be absorbed. Vitamin C helps your body fully utilize nonheme iron, which is the type of iron that comes directly from plant foods, not meat. The downfall is that too much vitamin C can cause your body to absorb an excessive amount of iron, leading to toxicity, says the Linus Pauling Institute.
Minerals Need Minerals and Vitamins Need Vitamins
Just like vitamins and minerals rely on each other, in some cases they need to stick to the same group. For example, potassium is an electrolyte that helps conduct electricity needed for muscle contractions, heart beats and skeletal movement. Potassium balances fluid inside of cells while sodium, another electrolyte, helps balance fluids outside cells. There are eight essential B vitamins that work together to metabolize, or break down, the food you consume. Each B vitamin plays a different role in metabolism; for example, thiamine, or B1, is essential for getting energy from carbohydrates, while biotin breaks down both carbs and protein, explains the National Center for Biotechnology Information.
Fortified Foods
Both vitamins and minerals can be added to foods, a process known as fortification. Breakfast cereals, oatmeal and bread are typical grain foods that are commonly fortified with extra nutrients. Juices can also be in a fortified form. Orange juice in particular often comes with added calcium and vitamin D. Milk can also have added vitamin D, to aid in the absorption of calcium.
Absorption and Storage
Minerals are stored in bones, organs and blood, whereas only some vitamins are actually stored in your body. Water-soluble vitamins, such as vitamin C and all of the B vitamins, are excreted through urine when your body doesn't use them right away. Vitamin B12 is the only exception, since it can be stored in small amounts in your liver. Fat-soluble vitamins, such as A, D, E and K, are metabolized by fat in your body and stored for later use. Since minerals and all of the fat-soluble vitamins are stored, you can have too much in your diet, increasing your risk of toxicity. You run little risk of consuming an excessive amount of the water-soluble vitamins, since you naturally eliminate excessive amounts in urine.
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