Vitamins and minerals are essential substances that our bodies need to function normally. They play crucial roles in various bodily functions and are necessary for maintaining good health .
Vitamins:
The known vitamins are vitamins A, C, D, E, and K, and the B vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), cobalamin (B12), biotin, and folate/folic acid .
Vitamins have different jobs in the body, such as boosting the immune system, helping prevent certain cancers, and supporting reproduction, good health, and growth .
They are classified as either fat-soluble or water-soluble. Fat-soluble vitamins (vitamin A, vitamin D, vitamin E, and vitamin K) dissolve in fat and tend to accumulate in the body, while water-soluble vitamins (vitamin C and the B-complex vitamins) dissolve in water and cannot be stored in the body .
Minerals:
A number of minerals are essential for health, including calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, sulfur, cobalt, copper, fluoride, manganese, and selenium .
Minerals are elements that our bodies need to function and can be found in the earth and in foods .
Some minerals, like iodine and fluoride, are only needed in very small quantities, while others, such as calcium, magnesium, and potassium, are needed in larger amounts .
Importance of Vitamins and Minerals:
Vitamins and minerals are necessary for many body functions, including building strong bones and teeth, regulating metabolism, supporting the immune system, and maintaining proper hydration .
They also play roles in nerve signal transmission, maintaining healthy blood pressure, muscle contraction and relaxation, red blood cell and hormone production, immune system function, wound healing, brain function, mood regulation, toxin elimination, nutrient transportation, and more .
Consuming a varied and balanced diet is generally sufficient to obtain the necessary vitamins and minerals .
Dietary Guidelines:
The Dietary Guidelines for Americans 2020-2025 recommend meeting nutritional requirements through a healthy eating pattern that includes nutrient-dense foods.
In addition to vitamins and minerals, foods provide other important components beneficial to health, such as fiber .
Nutrient Deficiencies and Excess:
Not getting enough vitamins and minerals can have serious consequences for health and may lead to malnutrition .
Some deficiencies can be life-threatening, and excess intake of certain vitamins or minerals can also be dangerous .
It is important to talk to a doctor before starting any supplements, especially if pregnant or having existing health conditions .