Vitamins and Minerals – Essentials of life

They are often called micro-nutrients, when compared with the four major nutrients- carbohydrates, proteins, fats and water. They are needed in relatively small amounts in the body, but, extremely vital to keep our body processes running smoothly. Eating a healthy diet remains the best way of to get sufficient amounts of vitamins and minerals necessary in the body.

 

Vitamins are organic compounds which occur naturally in plants and animals. They are coenzymes, a fundamental part of enzymes much the same as muscles are fundamental parts of your arms and legs. They convert food into energy, repair cellular damage, heal wounds, bolster your immune system and also help form bone tissue.  Vitamins are classed into two groups- 1) Water soluble vitamins which stay in the body for a short period of time 2-4dys, eg. Vit. B, C, Biotin, Pantothenic Acid and Folic Acid. 2) Fat soluble vitamins which stay in the body for a longer period, eg. Vit. A, D, E and K.

Minerals are inorganic elements, meaning that they are not produced by plants and animals. They function as coenzymes, enabling chemical reactions to occur throughout the body. Minerals also belong to two groups: 1) the macro or bulk minerals which are needed in large amounts, eg. Calcium, Magnesium and Phosphorus. 2) Microminerals or trace minerals required in smaller amounts, eg. Zinc, Iron, Copper, Manganese, Chromium, Selenium, Iodine, Potassium and Boron.

When we are under stress our micronutrients do not absorb readily and we can develop deficiencies as if we were not taking in adequate amounts from our diet. Therefore at times along with reducing stress, it becomes necessary to take a Vitamin and Mineral supplement to ensure we get the daily required amounts recommended.

Table showing Vitamins and Minerals, Their Functions and Sources

NAMES	FUNCTIONS	FOOD SOURCES (excluding meat)
Vitamin A and Carotenoids	Proper function of eyes, maintenance and growth of skin, supports immune system, protects the body from cardiovascular disease and cancer. Antioxidant.	Fish oils, eggs. Carrots, tomatoes paste, kale, spinach, parsley, turnip green, dandelion greens, apricots, cantaloupe, sweet potatoes.
Vitamin D	Support bone and teeth health, prevention and treatment of several common cancers, type 1 diabetes, multiple sclerosis and cardiovascular disease.	Sunlight on the skin. Oily fish and Vit D fortified foods.
Vitamin E	Antioxidant. Supports immune health, prevents cancers, maintains healthy blood vessels, protects against cardiovascular diseases, protects the body cells from harmful substances.	Wheat germ, nuts and seeds and their oils, avocadoes, grains, dark green leafy vegetables and legumes.
Vitamin K	Blood clotting factor in the body, support bone health.	Spinach, turnip greens, broccoli, green cabbage, tomatoes, egg yolk, whole wheat, fruits.
Vitamin B (B complex)	Maintain healthy nerves, skin, hair, eyes, liver and mouth. Preserve good muscle tone in gastrointestinal tract. Produce energy from metabolism of carbs, fats and protein. Formation of healthy blood cells.	Wholegrain: wheat, rice, oats, rye, eggs, peas and beans, nuts, seeds, green leafy vegetables and fish.
Vitamin C (Ascorbic acid)	Powerful antioxidant, supports the immune system, supports the adrenal glands to synthesize hormones and assist the body with physical and mental stress, effective in cancer therapy, reduces the risk of cardiovascular diseases, assist with vision health during ageing, growth and repair of tissues in the body.	Fruits ( especially citrus-lemon, oranges, kiwi, strawberries, grapefruit, melon etc), broccoli, Brussels sprouts, collards, horseradish, kale, turnip greens, parsley, sweet peppers, cabbage, cauliflower, chives, spinach, watercress, beet greens, turnip and potatoes.
Boitin	Metabolism of fats, carbohydrates, and protein, prevents seborrheic dermatitis, hair loss, loss of appetite, nausea, numbness, depression and high blood cholesterol.	Brewers yeast, nutritional yeasts, soybeans, whole wheat flour, rice bran, cooked eggs, dairy and saltwater fish.
Pantothenic acid	Metabolism of fats, carbohydrates and protein, and the synthesis of hormones, bile and hemoglobin. Needed for production of nerve transmission, assist the body with physical and mental stress, supports the immune and cardiovascular system,	Wholewheat, peas, beans, fresh vegetables, saltwater fish, eggs, potatoes and milk.
Folic acid	Formation of red blood cells, prevention of anaemia, absorption of nutrients, supports healthy nervous system, prevent neural tube birth defects in fetus, necessary in pregnancy, supports the immune system.	Green leafy vegetables, brown rice, beans and lentils, wheat germ, eggs, spinach, kale, brewer’s yeasts, broccoli and asparagus.
Calcium	Help build and maintain strong healthy bones and teeth. Assist in prevention of hypertension, helps prevent colon cancer and regulates the contraction and relaxation of muscles including the heart.	Milk, canned salmon and sardines, sesame seeds, dark green leafy vegetables such as collard greens, mustard greens, turnip greens; broccoli, kale, soybeans, soybean products and tofu.
Magnesium	Required for strong, healthy bones and teeth. Muscle relaxation, anti-inflammatory, prevents psychiatric disorders, prevent cardiovascular disease by affecting on the muscle tone of the heart, useful in treating Pre Menstrual Syndrome.	Nuts, soybeans, seeds, dairy, blackstrap molasses, wheat germ, oatmeal, cornmeal, and rice.
Phosphorus	Strengthens bones and teeth, Combines with fat to make phospholipids with maintains cellular health and function, involved in energy metabolism, storage and regulation, cellular level muscle contraction, transfer of nerve impilses, hormone secretion and protein synthesis.	Nuts, beans, grains, fish and dairy.
Iron	Oxygen transport and storage, energy production, Maintains the immune system, prevents and treats anaemia.	Dark green leafy vegetabes, beans, lentils, dried fruit, potatoes.
Zinc	Necessary for growth and reproduction, activates Vit A assisting in vision, Supports healing, Boost the immune system, healthy skin, supports prostate gland.	Green leafy vegetables, beans, lentils, whole grains, legumes, eggs, milk, fish.