Citrus fruits are high in vitamin C. Nuts and seeds are right in vitamin E. Carrots, sweet potatoes and pumpkin are laden with vitamin A. Certain foods are closely associated with a specific vitamin or vitamins -- essential nutrients everyone needs to grow, develop and maintain a healthy body. Vitamin is derived from the Latin word "vita," which means "life."
Vitamins and Nutrients
Vitamins fall under the broader category of nutrients, which your body requires for optimal health. You need six nutrients: vitamins, minerals, proteins, carbohydrates, fats and water. Of these six nutrients, only three give you calories that your body uses for fuel: proteins, fats and carbohydrates. Vitamins are what are known as micronutrients, according to Columbia University; you don't need a large amount of them. Vitamins don't give you energy, but they impart special nutritional benefits that help your body function properly.
Vitamins v. Minerals
Vitamins and minerals are both micronutrients found in the food you eat, but they have different properties. Vitamins, which contain carbon, are organic; minerals are inorganic. Food can lose some of its vitamins during the cooking or preparation process -- or even through the way its stored. Minerals are more durable and can generally withstand food preparation. However, vitamins and minerals do share some similarities. According to the Merck Manual Home Edition, these essential nutrients cannot be synthesized by your own body. You must get them from the food you eat.
Types and Function
Vitamins are either water soluble or fat soluble. Water-soluble vitamins are absorbed by the water in your body, and the excess is removed through your urine. Fat-soluble vitamins are absorbed by fat; the fat-soluble vitamins you don't use are stored in your body fat. Vitamin C and the eight vitamins in the B complex family are water-soluble vitamins. Fat-soluble vitamins include vitamins A, D, E and K. Each vitamin serves specific functions. The Mayo Clinic points out that vitamin B-3, or niacin, assists in the conversion of food to energy; it's also essential for good circulation and healthy blood cholesterol levels. Vitamin D and the mineral calcium work together to encourage healthy bones. Vitamin E is essential for healthy red blood cells.
Your Vitamin Needs
The American Academy of Family Physicians indicates that most adults don't get the amount of vitamin A, C and E they need. The best way to ensure you get all of your vitamins is to eat a wide variety of healthy foods. If you can't eat a healthy diet, you may benefit from taking a daily multivitamin; however, these dietary supplements should not be used to prevent, treat or cure any disease or health condition. If you suspect your diet is lacking, talk to your treating physician to see if you need a multivitamin or another dietary supplement.
References
- MedlinePlus: Nutrition
- Cleveland Clinic: Fat and Calories
- American Academy of Family Physicians; Vitamins and Minerals: How to Get What You Need; December 2010
- Columbia University; What's the Difference Between Vitamins and Minerals?; February 2010
- Merck Manual Home Edition; Vitamins and Minerals; M. Wilson, M.D.; August 2008
- Mayo Clinic; Vitamins and Minerals from A to Zinc; July 2009
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