Vitamins and Minerals and Their Roles

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Vitamins and Minerals and Their RolesVitamins and minerals are nutrients that are essential for carrying out the normal body metabolic processes.Having proper knowledge about different types of vitamins and minerals and their roles help in obtaining propernutrition.

When we talk about a balanced diet, it is obvious that the diet should contain appropriate amounts of vitamins andminerals. In simpler terms, vitamins and minerals are essential nutrients, which play a major role in the normalfunctioning of the human body. Prolonged deficiency or overtaking of any of these nutrients may lead to severehealth conditions. In order to avoid such circumstances, one must understand the recommended dietaryrequirements (RDA) suggested with reference to the age, sex and weight of an individual. Understanding the typesof vitamins and minerals and their roles will help in careful planning of the diet.

List of Vitamins and Their Roles

There are 13 vitamins, which are categorized under two major types, namely water soluble (four) and fat soluble(nine). The former type includes vitamin A, D, E and K, whereas the latter encompasses vitamin B and subtypesand vitamin C. As the name indicates, water soluble vitamins can be dissolved in water, while fat soluble ones areabsorbed by the body using lipids and/or fats. Following is a list of vitamins and the role of vitamins in the body:

Vitamin A : The role of vitamin A is to regulate the tissues and membranes and also to keep the skin, eye, boneand teeth healthy. Vitamin A is present in certain food items such as milk, egg yolk, carrots, leafy vegetables,oranges, lime and pineapple.

Vitamin B : As already mentioned, there are nine types of vitamin B, each of which plays an important function. Tomention a few, vitamin B plays a significant role in growth, development, cell division, carbohydrate metabolismand neurological function. Vitamin B rich foods include some vegetables, legumes, fruits, whole grains, nuts, eggs,meat and poultry.

Vitamin C : Vitamin C is responsible for tissue formation and maintenance of the cell membranes. It is present incertain fruits (particularly citrus fruits) and vegetables like oranges, lime, tomatoes, onions, broccoli, peppers andcabbage.

Vitamin D : Human body can synthesize vitamin D on its own by exposing to sunlight. The role of vitamin D is toboost the health of the bones and teeth. Foods that contain vitamin D include milk, egg yolk, salmon and otherseafood.

Vitamin E : Vitamin E is essential for hair growth, tissue healing and other metabolic processes. It plays a majorrole in protecting the tissues of the eyes, skin and liver. Vitamin E is present in nearly all types of fruits andvegetables.

Vitamin K : Vitamin K can also be produced by our body. It is essential for coagulation and/or clotting of blood.Vitamin K rich foods include dairy products, soybean and green leafy vegetables.

List of Minerals and Their Roles

In general, minerals are required in small amounts in the body. Hence, they are also referred to as micronutrients.Even though, relatively less amount of minerals is needed for the body, their role in enzymatic reactions is crucial



for normal metabolic processes. Based on the quantity of the minerals required for an adult, minerals are broadlyclassified into two types, namely, macro minerals (required about 100 mg per day) and micro minerals (requiredabout 1-100mg per day). The former type includes calcium, iron, magnesium, phosphorus, potassium and sodium,whereas the latter comprises chromium, copper, manganese, selenium, sulfur and zinc. Some of the importantdietary minerals along with their major roles are discussed below:

Sodium : The role of sodium is to maintain the intracellular fluid level, pH balance and electrical potentials of theneurological system. It also aids in normal functioning of the body muscles and nerves. The most common sourceof sodium is common salt. In addition, sodium is found in the processed foods like bakery and canned products.

Potassium : The mineral potassium helps to regulate the functions of nervous system and muscles by maintainingthe correct amount of water concentration. It is found in tomatoes, potatoes, legumes, leafy vegetables, banana,dried fruits and citrus fruits.

Calcium : Calcium is one of the most important minerals, which is essential for healthy bones and teeth. Calciumrich foods include milk and dairy products, green vegetables and seafood.

Iron : Iron is a main component of blood, which carries out a vital function of circulating oxygen to various parts of the body. Iron rich foods are green leafy vegetables, whole grains, beans, dried fruits, eggs, sea fish and red meat.

Chromium : Studies have found that the mineral chromium is required for the controlling the blood sugar level. Itis found in high amounts in food items like vegetable oils, unrefined foods and meats.

Zinc : Zinc is necessary for cell growth, wound healing and also, in regulating the function of the immune system.Legumes and meat like beef, lamb and pork are the rich sources of zinc.

It is to be noted that each of the vitamins and minerals are involved in a number of body functions. It is better toobtain vitamins and minerals from the food sources that we consume, rather than relying on nutritionalsupplements. Also, the frequency of overdoses is more in case of taking supplements. On the safer side, intake of vitamin and mineral supplements should be done under medical supervision.http://www.buzzle.com/articles/vitamins-and-minerals-and-their-roles.html

KNOWING YOUR VITAMINS AND MINERALS Knowing your VITAMINS AND MINERALS can help you in planning a healthy diet and prolong your longevity.

VITAMINS

A

FUNCTION: Helps to fight infection; keeps glands, skin, gums healthy and maintains the respiratory and GI tract.

SOURCE: Dark green leafy vegetables, carrots, cabbage, kale, leeks, broccoli, parsley, watercress, turnip greens,fresh or dried apricots, red peppers, fish and dairy products. Cabbage and broccoli are cruciferous vegetables thatcontain compounds called isothiocyates. These are important compounds in cancer prevention. Cabbage alsocontains indole-3-carbinol, another anti-carcinogen.

B1 (thiamin)

FUNCTION: Aids in the promotion of proper nerve functioning, and helps with the digestion of carbohydrates by

turning them into biological energy.

SOURCE: Enriched and unrefined cereals, legumes and nuts, and pork. The nuts and pork are high in fat orcholesterol, or both and should be used sparingly.

B2 (riboflavin)

FUNCTION: Necessary for maintaining the upkeep of the body's energy level.

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SOURCE: Green leafy vegetables, fruits and dairy products, Such as milk, cheese and yogurt. Breads and liver areanother good source. Use pork and dairy products sparingly because of their high fat and cholesterol content, anduse the low fat variety whenever possible.

B3 (niacin)

FUNCTION: Lowers cholesterol levels in the blood when they are very high and possibly protect againstcardiovascular disease.

SOURCE: Cereal, yeast, legumes, fish, meat and liver. Eat meats and especially liver sparingly because of theirhigh fat and cholesterol content.

B6

FUNCTION: Needed for the breakdown of protein, necessary for maintaining and building of muscle tissue.

SOURCE: Vegetables, whole grains, bananas, fish and poultry. Also in beef and pork which are high in fats andshould be used only once or twice weekly, trimming all fat and in smaller portions.

B12

FUNCTION: Necessary in the functioning of cells and forming and maintaining healthy nerve tissue.

SOURCE: Shellfish, fish and poultry. Also in the higher fat content foods such as eggs, meats and meat products.

FOLIC ACID (part of the B complex)

FUNCTION: Supports the immune system and the nervous system. Used in the treatment of senility, coronaryartery disease and peripheral vascular disease, and brain vascular disease. Necessary for the formation of redblood cells and thus aids in prevention of anemia. Can aid in cervical cancer prevention. Also extremely importantin preventing the malformation of the nervous system in fetuses. Involved in many metabolic reactions necessaryfor proper growth.

SOURCE: Dark green leafy vegetables (broccoli, spinach, and romaine), and oranges. Brewers yeast, rice andbeans. Liver an organ meat, high in fat and cholesterol should be eaten sparingly.

BIOTIN

FUNCTION: Necessary for the formation of fatty acids essential for the proper functioning of many bodilyfunctions.

SOURCE: Corn, yeast and mushrooms. Also in liver, which is an organ meat and egg yolks, which are both high incholesterol.

C (ascorbic acid)

FUNCTION: Prevents gingivitis and the bleeding of gums. Keeps the blood vessels strong and protects the

vascular system. Helps in the healing of cuts and bruises.

SOURCE: All citrus fruits. Green vegetables, kale, leeks, turnip greens, broccoli, watercress, brussels sprouts,tomatoes and cabbage. Broccoli and cabbage are cruciferous vegetables that contain compounds calledisothiocynates, which are important in cancer prevention. Cabbage also contains indole-3-carbinol, another anti-carcinogen. Turnips are high in chlorohyll and folic acid.

D



FUNCTION: Needed for the building and maintaining the teeth and bones. For the body to absorb calcium, vitaminD is necessary.

SOURCE: Fish, cod liver oil, butter, egg yolks and fortified milk. These foods are high in fats and cholesterol andshould be reduced in your diet. Use the low fat variety where possible.

E

FUNCTION: Can possibly protect against heart disease. Aids in forming of red blood cells. Vitamin E is also utilizedin forming muscle tissue and other body tissues. May also breast tenderness and swelling that can occur inpremenstrual syndrome. Thins the blood and can aid in alleviating leg cramps. Prevents cholesterol from sticking tothe inside of your arteries.

SOURCE: Vegetable oils, especially peanut and wheat oils. Green leafy vegetables. Nuts, seeds, and beans. Wholewheat and brown rice. Seafood and poultry are another source.

K

FUNCTION: Necessary for normal blood clotting. There may possibly be a decreased factor in the blood thinningability of medication being taken for the thinning of blood.

SOURCE: Broccoli, spinach, kale, brussels sprouts turnip greens and other green leafy vegetables. Individuals ondrugs for the prevention of blood clotting should discuss the use of the above foods with their doctor, due to thehigh vitamin K content of these foods, there may be increased bleeding. There may be a decreased factor in theblood thinning ability of their medication.

MINERALS

CALCIUM

FUNCTION: Builds strong bones. Strengthens heart muscle and is necessary for proper nerve function to theheart. Activates the enzymes that are necessary to convert the food we eat into energy. Also required for theclotting of blood.

SOURCE: Green leafy vegetables. Milk, buttermilk, cheese and yogurt. Dairy products. Sardines.

CHROMIUM

FUNCTION: Acts in conjunction with insulin to maintain normal glucose levels. May help lower high blood sugar insome individuals.

SOURCE: White potatoes, whole grain cereals and seafood.

IRON

FUNCTION: Manufactures hemoglobin in the red blood cells. Hemoglobin carries oxygen in the red blood cells.

SOURCE: Red meat and liver, shellfish and all fish. Fortified breads and cereals. Dried apricots. Legumes.

MAGNESIUM

FUNCTION: Aids in regulating proper heart function. Releases the enzymes that promote body energy. Needed forproper bone growth. Manufactures cells and genetic material.

SOURCE: Green leafy vegetables. Fortified whole grain cereal and bread. Oysters, scallops, most nuts are goodsources.



POTASSIUM

FUNCTION: Works in conjunction with sodium in regulating body fluid balances. Plays a very important function inregulating the heartbeat. Also needed for proper nerve conduction. The body requires potassium so that musclescan be contracted.

SOURCE: Bananas, citrus fruits and dried fruits. Deep yellow vegetables. Potatoes, avocados, legumes, milk arealso excellent potassium sources.

SELENIUM

FUNCTION: Acts in conjunction with vitamin E and is important in preventing the breakdown of cells.

SOURCE: Eggs, cereals and grains, mushrooms, garlic, poultry and seafood.

SODIUM

FUNCTION: Necessary element in maintaining body fluids.

SOURCE: Sodium is found in a great many foods. It is difficult avoiding too high an amount in our daily diet. Foodsthat are extremely high in sodium are, salt cured meats, chips, salted crackers, soy sauce and foods that arepickled in brine,

ZINC

FUNCTION: Fights disease by helping to boost the immune system. It is found in more than a 100 enzymes andproteins. These enzymes and proteins are the necessary components for Digestion. Other bodily functions alsorequire zinc.

SOURCE: Wheat germ, wheat bran and whole grains. Some seafood's and oysters. Red meat and poultry areexcellent sources.

http://doctorsexercise.com/journal/minerals.htm

Vitamin Chart Vitamin Chart

Mineral Chart Best Diet Foods Food Myths Super Foods

Vitamin Sources Indication Efficacy Claims

Fat Soluble Vitamins can be stored in the body and need not be consumed daily. While it isdifficult to "overdose" on them from ordinary sources, consuming mega doses of fat solublevitamins, especially A and D, can lead to a dangerous buildup in the body.



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Abbreviations: IU=International Units; mg=milligrams; mcg=micrograms.

Vitamin A

Retinol

Men: 3 000 IU

Women: 2 700 IU

Liver, fortifiedMilk (Retinolform - seebelow forCarotenesources.)

Essential foreyes, skin andthe properfunction of theimmunesystem. Helpsmaintain hair,bones andteeth.

Deficiency: Nightblindness; reduced hairgrowth in children; lossof apetite; dry, roughskin; lowered resistanceto infection; dry eyes.

Overdose: Headaches;blurred vision; fatigue;diarrhea; irregularperiods; joint and bonepain; dry, cracked skin;rashes; loss of hair;vomiting, liver damage.

Beta Carotene

(Pro-Vitamin A)

(See Vitamin A)

Carrots,Squash,Broccoli,Green LeafyVegetables

Antioxidant.Converted toVitamin A inthe body. (SeeVitamin A)

Theantioxidantproperties of this nutrientmay be afactor inreducing therisk of certainforms of cancer.

Vitamin D

Men: 100 IU

Women: 100 IU

Egg Yolk, Milk,Exposure tosun enablesbody to makeits ownVitamin D.

Helps build andmaintain teethand bones.Enhancescalciumabsorption.

Deficiency: Rickets inchildren; bone softeningin adults; osteoporosis.

Overdose: Calciumdeposits in organs;fragile bones; renal andcardiovascular damage.

Vitamin E

Men: 9-10 mg

Women: 6-7 mg

Corn orCottonseedOil, Butter,

Brown Rice,Soybean Oil,Vegetable oilssuch as Corn,Cottonseed orSoybean,Nuts, WheatGerm.

Antioxidant.Helps form redblood cells,

muscles andother tissues.Preserves fattyacids.

Deficiency: Rare, seenprimarily in prematureor low birth weight

babies or children whodo not absorb fatproperly. Causes nerveabnormalities.

Overdose: Unknown.

Theantioxidantproperties of

this nutrientmay be afactor inreducing therisk of certainforms of cancer.



Vitamin K

None established.

Estimated at 0.03mcg/kg

GreenVegetables,Liver, alsomade byintestinalbacteria.

Needed fornormal bloodclotting.

Deficiency: Defectiveblood coagulation.

Overdose: Jaundice ininfants.

Water Soluble Vitamins are not stored in the body and should therefore be consumed daily.

Thiamine

Vitamin B1

Men: 0.8 - 1.3 mg

Women: 0.8 mg

SunflowerSeeds, Pork,whole andenrichedGrains, driedBeans.

Necessary forcarbohydratemetabolism andmusclecoordination.Promotesproper nervefunction.

Deficiency: Anxiety;hysteria; depression;muscle cramps; loss of apetite; in extremecases beriberi (mostly inalcoholics).

Overdose: Unknown,although excess of one Bvitamin may causedeficiency of others.

Riboflavin

Vitamin B2

Men: 1.3 - 1.6 mg

Women: 1.1 mg

Liver, Milk,Spinach,enrichedNoodles,Mushrooms.

Needed formetabolism of all foods andthe release of energy to cells.Essential to thefunctioning of

Vitamin B6 andNiacin.

Deficiency: Cracks andsores around the mouthand nose; visualproblems.

Overdose: See VitaminB1.

Niacin

Vitamin B3

Men: 16-23 mg

Women: 14-16mg

Niacin is

converted toniacinamide in thebody.

Mushrooms,Bran, Tuna,Chicken, Beef,Peanuts,enrichedGrains.

Needed inmany enzymesthat convertfood to energy.Helps maintaina healthydigestive tractand nervoussystem. In verylarge doses,

lowercholesterol(large dosesshould only betaken under theadvice of aphysician).

Deficiency: In extremecases, pellagra, adisease characterized bydermatitis, diarrhea andmouth sores.

Overdose: Hot flashes;ulcers; liver disorders;high blood sugar anduric acid; cardiac

arrythmias.

Pantothenic Abundant in Converts food Deficiency: Unclear in



Acid

Vitamin B5

Men: 2.5 mg

Women: 2.5 mg

animal tissues,whole graincereals andlegumes.

to molecularforms. Neededto manufactureadrenalhormones andchemicals thatregulate nervefunction.

humans.


Vitamin B6

Pyridoxine

Men: 1.8 mg

Women: 1.5 mg

Animal proteinfoods,Spinach,Broccoli,Bananas.

Needed forproteinmetabolism andabsorption,carbohydratemetabolism.Helps form redblood cells.Promotes nerve

and brainfunction.

Deficiency: Anemia,irritability, patches of itchy, scaling skin;convulsions.

Overdose: Nervedamage.

Vitamin B12

Cyanocobalamin

Men: 2 mcg

Women: 2 mcg

Found almostexclusively inanimalproducts.

Builds geneticmaterial. Helpsform red bloodcells.

Deficiency: Perniciousanemia; nerve damage.(Note: Deficiency rareexcept in strictvegetarians, the elderlyor people withmalabsorptiondisorders.)


Biotin

60 mcg

Cheese, Egg,Yolk,Cauliflower,Peanut Butter

Needed formetabolism of glucose andformation of certain fattyacids. Essentialfor proper bodychemistry.

Deficiency: Seborrhicdermatitis in infants.Rare in adults, but canbe induced byconsuming largeamounts of egg whites -anorexia, nausea,vomiting, dry scalyskin.

Overdose: See VitaminB1

FolicAcid (Folacin)

Men: 180-220 mg

Green, leafyvegetables,Orange Juice,organ Meats,

Essential forthemanufacture of genetic

Deficiency: Impairedcell division; anemia;diarrhea;gastrointestinal upsets.

Adequateamounts of this nutrientin the first



Women: 160-190mg

Sprouts. material as wellas proteinmetabolism andred blood cellformation.

Overdose: Convulsionsin epileptics. May maskpernicious anemia (seeVitamin B12 deficiency).

stage of pregnancymay reducethe risks of neural tubebirthdefects.

Vitamin C

Ascorbic Acid

Men: 40 mg

Women: 30 mg

Citrus Fruits,Strawberries,Broccoli,Green Peppers

Antioxidant.Helps bind cellstogether andstrengthensblood vesselwalls. Helpsmaintainhealthy gums.Aids in theabsorption of iron.

Deficiency: Muscleweakness, bleedinggums; easy bruising. Inextreme cases, scurvy.

Overdose: Unknown.

Theantioxidantproperties of this nutrientmay be afactor inreducing therisk of certainforms of cancer. May

reduce theeffects of the commoncold.





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Vitamins and Minerals and Their Roles