By
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Vitamins and minerals perform an extraordinary range of functions in the human body to assist in the maintenance of our health. Vitamins not only help convert food into useable energy, but they also assist in the manufacture of blood cells, hormones, and the chemicals of the nervous system. They are divided into two categories, which are water-soluble and fatsoluble. The four fat-soluble vitamins, A, D, E and K, are absorbed into body fat and may be stored for later use. Vitamin C and the eight B vitamins are all water-soluble meaning that they dissolve in body fluid, and most of the excess is eliminated through sweat or urine.
Minerals play a part in the maintenance of immune cells, in blood coagulation, in the synthesis of oxygen in the blood, in bone formation, and in numerous other functions. Each vitamin and mineral has a specific function or meets specific body needs. The table below lists some of the important vitamins and minerals and describes their function and sources.
| Minerals | Health Benefits | Mineral Source |
|---|---|---|
| Calcium | Important for strong bones and teeth. Helps in blood clotting, regulating blood pressure and enzyme production. | Dairy, Tofu, Fortified Soy Milk, Sardines consumed with Bones |
| Iron | Important component of hemoglobin, enabling red blood cells to carry oxygen throughout the body. | Fortified Cereals, Spinach and other Green Leafy Vegetables, Red Meat, Dried Fruits |
| Magnesium | Works with sodium and phosphorus to enable healthy muscle and nerve function. Regulates calcium levels in the body, and helps it to maintain the bone structure. | Yogurt, Eggs, Artichoke, Okra, Dates, Rolled Oats, Wheat Germ, Nuts, Seeds, Wheat Bran |
| Potassium | In combination with sodium, regulates the fluid levels in the body, blood pressure, heartbeat and nerve impulses. | Spinach, Potato, Sweet Potato, Mango, Grapes, Banana, Litchi, Watermelon, Dates, Grapefruit, Bamboo Shoots, French Beans, Pumpkin, Beef, Milk, Pork, Salmon, Chicken, Sardines, Yogurt |
| Sodium | Along with Potassium, regulates fluid and alkali levels in the body. Also enables healthy nerve and muscle function. | Table Salt, Seafood, Cheese, Eggs, Beetroot, Artichokes, Beef, Yogurt, Soy Milk |
| Phosphorus | Helps in teeth and bone building and maintenance. Also enables healthy muscle and nerve function, and allows for energy release. | Dairy, Fish, Meat, Nuts, Seeds, Wheat Bran |
| Zinc | Strengthens immunity and the healing process. Useful for healthy skin, nails, eyes, growth and sexual development, DNA and protein synthesis, and enzyme activity. | Avocado, Dates, Pomegranate, Raspberries, Asparagus, Corn, Peas, Potatoes, Okra, Lima Beans, Cashews, Oats, Rye, Wheat, Beef, Lamb, Turkey, Pork |
| Copper | Essential for healthy function of red blood cells and brain. Allows connective tissue synthesis. | Seafood, Sesame Seeds, Liver, Nuts |
| Iodine | Important for thyroid hormone regulation. Promotes growth and protein synthesis. | Seafood, Iodized Salt |
| Vitamins | Health Benefits | Vitamin Source |
|---|---|---|
| Vitamin A | Useful for healthy eyes. Also benefits hair and skin. Strengthens the immune system. Helps in maintaining mucous membranes. | Carrots, Pumpkin, Spinach, Chillies, Sweet Potato, Mangoes, Dairy, Liver |
| Vitamin B1 (Thiamine) | Helps the body make optimum use of carbohydrates. Aids proper heart function, the nervous system, and enables good coordination of muscles. | Whole Grain Products, Sunflower Seeds, Oatmeal, Pine Nuts, Other Nuts, Lean Pork and other Meat forms, Wheat Germ |
| Vitamin B2 (Riboflavin) | Regulates metabolism of carbohydrates, fats, and proteins. Also beneficial for eyes, and healthy growth of hair, nails and skin. | Fortified Breakfast Cereals, Eggs, Milk, Almonds |
| Vitamin B3 (Niacin) | Regulates metabolism of carbohydrates, fats and proteins. Aids normal brain function and maintains healthy nervous system. | Beef, Chicken, Tuna, Liver, Peanut Butter, Barley, Rice Bran, Wheat Bran, Rice |
| Vitamin B5 (Pantothenic Acid) | Regulates metabolism of carbohydrates, fats and proteins, and makes fatty acids and cholesterol. | Egg Yolk, Legumes, Brewer's Yeast, Whole Grains, Organ Meats |
| Vitamin B6 (Pyridoxine) | Regulates the metabolism of amino acids and carbohydrates. Aids healthy nervous system function, and in the production of red blood cells. | Bananas, Brewer's Yeast, Wheat Bran, Mackerel, Walnuts, Brown Rice, Sunflower Seeds, Liver, Salmon, Tuna, Meat |
| Vitamin B12 (Cobalamin) | Essential for DNA synthesis. Aids healthy nervous system function, and helps in production of red blood cells. | Mussels, Oyster, Oily Fish, Crab, Beef, Liver, Offal, Egg |
| Folate | Combined with vitamin B12, it protects and develops the nervous system, and helps in the production of RNA and DNA. It produces red blood cells for babies in the uterus. | Lentils, Chickpeas, Kidney Beans, Green Leafy Vegetables, Nuts, Oat Bran, Liver, Brewer's Yeast |
| Vitamin C | Helps in collagen production. Also important for healthy gums, bones, cartilage and blood vessels. Strengthens immune system, aids in tissue repair, and in absorbing iron for the body. | Citrus Fruits, Guava, Papaya, Kiwi, Green Leafy Vegetables, Broccoli, Capsicum, Red Chillies |
| Vitamin D | Essential to absorb calcium and phosphorus to promote healthy bones and teeth. | Dairy, Herrings, Tuna, Fish Oils, Egg Yolk, Sunflower Seeds, Sardines, Sunlight |
| Vitamin E | Contains antioxidant properties. Helps in healing of the skin and prevents scarring. It keeps the red blood cells healthy, and protects cell membranes. | Safflower Oil, Peanut Oil, Peanut Butter, Sunflower Seed Oil, Sunflower Seeds, Almonds, Olive Oil |
| Vitamin K | Enables blood clotting in case of excessive bleeding. | Wheat Bran, Milk, Liver, Green Leafy Vegetables |
