About vitamins and minerals
Our body utilize extremely small amounts of chemical molecules called vitamins and minerals for a range of metabolic functions. In essence, they support our bodily functions and maintain our health.
Vitamins and minerals are obtained from the food we consume. For the majority of us, maintaining our health just requires a balanced diet that incorporates foods from all five food categories. Getting vitamins and minerals is best accomplished by eating a range of nutritious, unprocessed foods.
When taken in excess, certain vitamins and minerals may be harmful.
Types of vitamins and their food source
Micronutrients, which include vitamins and minerals, are a type of nutrient that are required in minute quantities. Despite not providing us with energy, micronutrients are necessary for the metabolic processes that allow us to obtain energy from macronutrients such as fat, protein, and carbs.
Certain vitamins support various physiological processes and have distinct uses. Out of the total number of vitamins, eight belong to the B-group.
Food Source From Vitamins
| Vitamins | Function | Food Source of |
| Vitamin A | Helps in maintaining healthy skin, aids in eyesight, and aids in immune system function. | Rich foods include liver, cheese, eggs, leafy green vegetables, and orange fruits and vegetables (such as papaya, carrot, sweet potato, butternut squash, and cantaloupe). |
| Vitamin B1 | Aids in the food’s energy release. It also supports healthy heart and neurological system function. | Bread, meat, beans, peas, nuts and seeds, and fortified morning cereals. |
| Vitamin B2 | Aids in the release of energy from meals, the reduction of fatigue, and the preservation of healthy skin and nerves. | Almonds, mushrooms, eggs, fortified morning cereals, milk, and certain oily fish (such as sardines and mackerel). |
| Vitamin B3 | Aids in the release of energy from meals, the reduction of fatigue, and the preservation of healthy skin and nerves. | Meat, poultry, fish, shellfish, bread, wholegrains (including quinoa, brown rice, and wholewheat pasta), and certain nuts and seeds (like sesame and peanuts). |
| Vitamin B6 | Aids in the production of hemoglobin, or red blood cells, that transport oxygen throughout the body. It balances hormones, supports healthy immunological function, and lessens fatigue. | Meat, poultry, fish, egg yolk, yeast extract, soybeans, sesame seeds, fortified breakfast cereals, and certain fruits and vegetables (including bananas, avocados, and green peppers). |
| Folic Acid | Aids in the production of red blood cells, lessens fatigue, and supports healthy immune system function. Additionally, it is necessary for the healthy development of the fetus’s nervous system. | Leafy greens, certain breads (including brown and malted wheat bread), offal, peas even beans, oranges, berries, plus breakfast cereals with added nutrients. |
| Vitamin B12 | Aids in the production of red blood cells promote healthy nervous system function and lessen fatigue. | Meat, shellfish, fish, eggs, dairy, cheese, fromage frais, and morning cereals supplemented with yeast extract. |
| Vitamin C | Aids in shielding cells from harm. It aids in the formation of collagen, which is necessary for healthy teeth, gums, skin, and bones. Additionally, it supports healthy nervous and immunological systems. | Fruit (particularly kiwi, papaya, blackcurrants, strawberries, and citrus fruits), green veggies, peppers, and tomatoes. |
| Vitamin D | Aids in the body’s calcium absorption, bone and muscle growth, and maintenance. It also facilitates the proper operation of the immune system. | Eggs, fat spreads, eggs with added nutrients, and oily seafood for breakfast. The majority of individuals get the majority of their dose of vitamin D from sunshine exposure in the spring and summer. |
| Vitamin E | Aids in shielding our body’s cells from harm. | Vegetable and seed oils, including peanut, sunflower, rapeseed, and olive oils avocados, olives, nuts, and seeds (e.g. Almonds and sunflower seeds). |
| K-complex | Aids in healthy blood coagulation and is necessary for healthy bone growth. | Leafy greens, broccoli, green beans, peas, and certain oils (including rapeseed, olive, and soya oil) are examples of green vegetables. |
Food Source From Minerals
| Mineral | Function | Sources of food |
| Calcium | Supports the development and upkeep of healthy teeth and bones. It supports healthy blood clotting as well as the appropriate operation of muscles and neurons. | Canned fish, bread, cheese, yogurt, fromage frais, milk, and certain leafy green vegetables; dairy substitutes enriched with calcium. |
| Fluorine | Aids in the development of strong teeth and lowers the chance of tooth decay. | Tea, toothpaste, and tap water. |
| Iodine | Aids in thyroid production and promotes healthy brain function. | Milk, yogurt, cheese, eggs, certain shellfish (such as mussels and crab), some fish (including haddock, cod, and mackerel), as well as certain fortified dairy substitutes. |
| Iron | Aids in the production of red blood cells, which transport oxygen throughout the body. It also supports healthy brain function and immune system performance. Best Seller Product: Hemeboost | Dried fruit, quinoa, wholemeal bread, tinned sardines and mussels, nuts and seeds, canned meat, offal, and legumes |
| Magnesium | Milk, yogurt, cheese, eggs, certain shellfish (such as mussels and crab), some fish (including haddock, cod, and mackerel), and certain fortified dairy substitutes. | Brown rice, quinoa, nuts and seeds, whole grain and seed bread, and morning cereals.Vegan Magnesium Supplement |
| Phosphorus | Aids in the development of strong teeth and bones as well as the release of energy from meals. | Bread, eggs, dairy, cheese, fish, poultry, whole grains (such as brown rice plus whole wheat pasta), and red meat. |
| Calcium | Aids in keeping blood pressure within normal range and controlling the body’s water balance. It also promotes healthy neuron and muscle function. | A few fruits and vegetables (bananas, black currants, avocado, spinach, parsnip, as well as beetroot), chicken, red meat, fish, milk, & wholegrain morning cereals; dried fruit (apricots, sultanas, and figs). |
| Mineral Selenium | Helps keep our bodies’ cells safe from harm, supports healthy immunological function, preserves healthy skin & nails, plus supports normal male fertility. | Fish and shellfish, eggs, offal, poultry, and certain nuts and seeds (including sunflower seeds, cashews, and Brazil nuts). |
| Sodium | Aids in controlling the body’s water content. | Very little levels occur naturally in meals. Frequently used as salt while processing, cooking, canning, and serving. |
| Zinc | Aids in maintaining healthy skin, hair, and nails as well as regular mental capacities and abilities. Additionally, it supports healthy conception and reproduction as well as the typical healing of wounds. | Meat, poultry, cheese, nuts and seeds (including pumpkin and pine nuts), wholegrain morning cereals, wholegrain and seeded breads, and certain shellfish (such crab, cockles, and mussels). |
Do I have to take supplements for vitamins and minerals?
In general, eating a balanced, healthful diet should be enough to provide us with every mineral and vitamin the body needs.
A balanced diet should always come first when using supplements (Vitamins and Minerals). This is due to the fact that whole foods provide a wealth of additional nutritional elements, such as fiber, which supports gut health and lowers the risk of certain illnesses.
Nonetheless, the government advises some individuals to take supplements:
Folic Acid: Up to 12 weeks into their pregnancy, women who are pregnant or attempting to conceive should take a 400µg (microgram) daily folic acid supplement.
Vitamin D: During the fall and winter, adults and kids older than five years old should think about having a daily 10µg (microgram) vitamin D supplement. This promotes the health of the muscles and bones.
All year long, those who are unable to walk outdoors or who cover up while doing so should take each day 10µg (microgram) of vitamin D pill.
Individuals with darker skin tones, such as those of South Asian, African, or African-Caribbean descent, have to take every day 10µg (microgram) of vitamin D pills throughout the year.
Vitamins A, C, and D: Vitamin supplements containing these three nutrients should be given daily to all children between the ages of six months and five years.
From birth, infants who are nursed exclusively have to get a daily dosage of vitamin D. However, because the baby formula is enriched with vitamins A, C, and D in addition to other nutrients, newborns who consume more than 500 milliliters of it daily shouldn’t have any vitamin supplements.
If you believe your diet isn’t providing enough vitamins and minerals, see your doctor. To ensure that the supplements you choose don’t conflict with any medications you’re taking, see your general practitioner (GP).
It is generally advisable to get supplements from a reliable supplier. Carefully check the label and take the prescribed amount as directed.
Can a diet made up of vegetarians or vegans provide me with the nutrients that I need?
The majority of the nutrients we need may be obtained with a well-thought-out vegetarian or vegan diet. However, obtaining enough amounts of certain vitamins and minerals from plant-based diets might be more challenging.
Here are some pointers to ensure you’re receiving enough of the following nutrients if you’re thinking about switching to a vegan or vegetarian diet:
Vitamin B12: You should consume items fortified with vitamin B12 when you follow a vegan diet. Maybe you may consider taking a vitamin B12 pill.
Iron: Compared to meat, plant-based sources of iron—like beans and wholemeal bread—provide less readily accessible iron.
Calcium: Tofu, kale, bread, and fortified dairy substitutes are a few plant-based sources of calcium.
Iodine: The majority of the iodine in our diets comes from milk and milk products. It’s crucial to read the label since certain plant-based milk substitutes, such as oats and soya beverages, are fortified with iodine.
Vitamin D: Some plant-based dairy substitutes and fortified meals are good sources of this nutrient. You may want to consider taking a vitamin D supplement, but be sure it’s vegan-friendly by reading the label.
Deficiencies and supplements in vitamins and minerals
The fat-soluble vitamins A, D, K, and E may be kept for a very long period and locked up in the liver and body fat. This indicates that if ingested in excessive quantities, they may be harmful. The majority of the water-soluble vitamins, such as vitamin C and the B complex, are only kept for a brief time.
It takes a few months or weeks for a vitamin shortage to become harmful to your health. For example, it would require months without vitamin C to become scurvy.
Symptoms for deficiency
In certain conditions, vitamin and mineral supplements may be advised to address deficiencies in particular vitamins and minerals, such as folate for women who’re pregnant or want to become pregnant.
The following people might also be in danger having a mineral or vitamin deficiency:
- Expectant mothers and nursing mothers
- Those who take illicit substances, smoke, or consume large amounts of alcohol
- Those who crash diet or follow very rigid diets
- The elderly (particularly those who are ill or incapacitated for a long time)
- Some vegans or vegetarians
- Women who experience heavy menstruation
- Those who have dietary sensitivities
- Those suffering from malabsorption issues (such as pancreatitis, cystic fibrosis, celiac disease, or diarrhea).
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