Vitamins and Minerals and Their Roles

When we talk about a balanced diet, it is obvious that the diet should contain appropriate amounts of vitamins and minerals. In simpler terms, vitamins and minerals are essential nutrients, which play a major role in the normal functioning of the human body. Prolonged deficiency or overtaking of any of these nutrients may lead to severe health conditions. In order to avoid such circumstances, one must understand the recommended dietary requirements (RDA) suggested with reference to the age, sex and weight of an individual. Understanding the types of 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 subtypes and vitamin C. As the name indicates, water soluble vitamins can be dissolved in water, while fat soluble ones are absorbed 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, bone and 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. To mention a few, vitamin B plays a significant role in growth, development, cell division, carbohydrate metabolism and 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 in certain fruits (particularly citrus fruits) and vegetables like oranges, lime, tomatoes, onions, broccoli, peppers and cabbage.

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

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

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 broadly classified into two types, namely, macro minerals (required about 100 mg per day) and micro minerals (required about 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 important dietary 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 the neurological system. It also aids in normal functioning of the body muscles and nerves. The most common source of 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 maintaining the 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. Calcium rich 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. It is 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 to obtain vitamins and minerals from the food sources that we consume, rather than relying on nutritional supplements. 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.