Our body perform number of functions daily so for healthier life style we need to take vitamins and minerals that are essential to fulfill our basic daily needs. If you take these nutrients in a best way you will remain healthy. List of Essential nutrients of our body include Vitamin A, B, C, D, E and K and minerals include Calcium, Chloride, Magnesium, Phosphorus, Potassium, Sodium, Sulfur etc. These nutrients and minerals also call as Essential nutrients. Our purpose to write this article is to give information in a better way that how vitamins and minerals perform their role in body, which amount you have to take, deficiency of vitamin diseases etc.
Vitamins are of two types
- Water soluble vitamins
- Fat soluble vitamins
Water Soluble Vitamins and their functions in our Body
Our body is mostly made up of water so these vitamins absorb through blood easily and circulate in our body regulate by the kidneys and excess amount excrete through urine. Example of water soluble vitamins are
- Vitamin B include (B1, B2, B3, B5, B6, B7, B9, B12)
- Vitamin C
Functions of water soluble vitamins
- Protection of blood vessels
- Help to make bones and teeth base
- Vitamin B12, B9 help in cell multiplication and protect blood vessels
- Provide energy and healing wound to repair any damage
- Vitamin E and C act as antioxidant properties
Fat Soluble vitamins and their functions in our Body
Like water soluble vitamins fat soluble vitamins cannot easily circulate in our body, they need carriers for their transportation for example lymph nodes. Example of fat soluble vitamins are
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
Functions of Fat soluble vitamins
- Vitamin A responsible for formation of bones, skin soft tissues and membranes
- Vitamin B6 help in brain function working properly and formation of red blood cells
- Vitamin B12 is responsible in nervous system functioning and metabolism also
- Vitamin E act as antioxidants protect body from free radical’s damage in body
- Vitamin B1 is responsible for proper heart functioning and healthier nerve cells and provide energy by converting carbohydrates
Our body need these minerals and vitamins in a very small or trace amounts that’s why called as micro-nutrients. Here some examples of disease cause by lacking of micro-nutrients in our body.
Vitamin A is a fat soluble vitamin. Deficiency of this vitamin cause Night Blindness. In this disease patient have difficulty to see dim light.
This disease caused by deficiency of vitamin D which leads to weakness of bones, Skeletal muscle abnormalities.
Vitamin C lacking in body leads to Scurvy. In this condition body and arm tiredness, loss of red blood cells cause bleeding of gums.
Minerals and their role in our body
Minerals are inorganic in nature and our body require these in such amount to perform various important body functions these are termed as essential minerals. Form balanced diet we can get all these essential minerals. Minerals are divided into two categories.
- Major minerals
- Minor minerals
These minerals are present in body in a very huge amount including their example, Calcium, Chloride, Magnesium, Potassium, Sodium, Sulphur, Phosphorous
Function of Major minerals
- Potassium regulate water balance in our body, helping in proper working of muscle and nervous system Formations of healthy bones calcium, magnesium plays their role
- Sulphur Involve in making hair, nails and skin and give stability to the proteins
Function of Minor minerals
Minor minerals perform a number of task in body. Some few examples shown below:
- Fluoride help to protect and provide strengthen to the bones, protect tooth form decay.
- Iron carry oxygen and also a part of hemoglobin
- Zinc enhance immune signaling, responsible for taste and smell, involve in blood clot formation process, healing wounds, fight against infections
- Copper is responsible for the formation of number of enzymes in our body
Difference Between Vitamins and Minerals
|Vitamins are Organic in nature||Minerals are inorganic in nature|
|They easily breakdown from heat, cooking and air||Minerals not broken by chemical reagents, cooking and heating|
|Very complicated in structure||Very simple in structure|
|All Vitamins are needed for our body||Not all minerals are needed for body|
|Present in plants and fruits, vegetables||Present in soil and rocks|
Recommended intake daily dose of Vitamins and Minerals
Human body needs daily intake of these essential nutrients here we are giving some information regarding daily dose of these nutrients.
|Vitamins Dose Recommendation Scientific names|
|Vitamin B7 30 µg Biotin|
|Vitamin B9 400 µg Folate|
|Vitamin A 600 µg Retinol|
|Vitamin B1 1-4 mg Thiamine|
|Vitamin B2 1-6 mg Riboflavin|
|Vitamin B3 18 mg Niacin or nicotinic acid|
|Vitamin B5 6 mg Pantothenic acid|
|Vitamin B6 2 mg Pyridoxine|
|Vitamin B12 6 µg Cobalamin|
|Vitamin C 75 mg Ascorbic acid|
|Vitamin D 5 µg Calceferol|
|Vitamin E 10mg Tocopherol|
|Vitamin K 80 µg Phytomenadione|
|Minerals Dose Recommendation|
|Calcium 1000 mg|
|Copper 2 mg|
|Iron 15 mg|
|Fluorine 3-5 mg|
|Potassium 3500 mg|
|Sodium 2400 mg|
|Zinc 15 mg|
Q1: Why do we need vitamins and minerals?
They help our body work right. Vitamins help with things like keeping bones strong and fighting germs. Minerals like iron carry oxygen in our blood.
Q2: Can we get all vitamins and minerals from food?
Yes, usually. Eating different foods like fruits, veggies, and meat gives us these nutrients. But sometimes, like if someone doesn’t eat meat, they might need extra vitamins from a pill.
Q3: What happens if we don’t get enough vitamins or minerals?
If we don’t get enough, we can get sick. Not enough Vitamin D can make bones weak. Too little iron can make us tired. It’s important to eat different kinds of foods to stay healthy.