Vitamins & Minerals

 

Vitamins & Minerals

Introduction

Vitamins and minerals are essential micronutrients required for various physiological functions in the body. They play a crucial role in metabolism, immune response, growth, and overall health. While vitamins are organic compounds required in small amounts, minerals are inorganic elements that support body processes.

Vitamins

Definition

Vitamins are organic compounds that cannot be synthesized in sufficient quantities by the body and must be obtained from the diet. They are classified into water-soluble and fat-soluble vitamins.

 

Types of Vitamins

1. Water-Soluble Vitamins

These vitamins dissolve in water, are not stored in the body, and need regular replenishment.

Vitamin B Complex

Vitamin B1 (Thiamine)

Function: Helps in carbohydrate metabolism, nerve function.

Sources: Whole grains, nuts, pork, legumes.

Deficiency: Beriberi (muscle weakness, nerve damage).

Vitamin B2 (Riboflavin)

Function: Energy production, red blood cell formation.

Sources: Dairy products, eggs, meat, leafy greens.

Deficiency: Cheilitis, cracked lips, sore throat.

Vitamin B3 (Niacin)

Function: Aids in digestion, energy metabolism, nervous system function.

Sources: Meat, fish, whole grains, nuts.

Deficiency: Pellagra (diarrhea, dermatitis, dementia).

Vitamin B5 (Pantothenic Acid)

Function: Fatty acid synthesis, hormone production.

Sources: Eggs, whole grains, fish.

Deficiency: Rare, causes fatigue and irritability.

Vitamin B6 (Pyridoxine)

Function: Protein metabolism, hemoglobin production.

Sources: Bananas, poultry, fish, potatoes.

Deficiency: Anemia, depression, irritability.

Vitamin B7 (Biotin)

Function: Metabolism of carbohydrates, fats, and proteins.

Sources: Egg yolks, nuts, soybeans.

Deficiency: Hair loss, skin disorders.

Vitamin B9 (Folic Acid/Folate)

Function: DNA synthesis, red blood cell formation.

Sources: Leafy greens, citrus fruits, beans.

Deficiency: Megaloblastic anemia, birth defects (spina bifida).

Vitamin B12 (Cobalamin)

Function: Nervous system function, DNA synthesis.

Sources: Animal products (meat, fish, eggs, dairy).

Deficiency: Pernicious anemia, neurological issues.

Vitamin C (Ascorbic Acid)

Function: Antioxidant, boosts immunity, collagen synthesis.

Sources: Citrus fruits, tomatoes, strawberries, bell peppers.

Deficiency: Scurvy (bleeding gums, poor wound healing).

2. Fat-Soluble Vitamins

These vitamins dissolve in fat and can be stored in the body.

Vitamin A (Retinol)

Function: Vision, immune function, skin health.

Sources: Carrots, sweet potatoes, liver, dairy.

Deficiency: Night blindness, dry skin.

Vitamin D (Calciferol)

Function: Calcium absorption, bone health.

Sources: Sunlight, fish, dairy, eggs.

Deficiency: Rickets in children, osteomalacia in adults.

Vitamin E (Tocopherol)

Function: Antioxidant, protects cell membranes.

Sources: Nuts, seeds, vegetable oils, green leafy vegetables.

Deficiency: Nerve damage, muscle weakness.

• Vitamin K

Function: Blood clotting, bone health.

Sources: Green leafy vegetables, broccoli, liver.

Deficiency: Bleeding disorders.

 

Minerals

Definition

Minerals are inorganic nutrients required in small amounts for body functions like bone formation, nerve transmission, and enzyme activity. They are classified into macrominerals and trace elements.

 

Types of Minerals

1. Macrominerals (Required in Large Amounts)

Calcium (Ca)

Function: Bone and teeth health, muscle contraction.

Sources: Dairy products, leafy greens, tofu.

Deficiency: Osteoporosis, muscle cramps.

Phosphorus (P)

Function: Bone formation, energy production.

Sources: Meat, dairy, nuts, legumes.

Deficiency: Weak bones, fatigue.

Magnesium (Mg)

Function: Muscle and nerve function, enzyme activity.

Sources: Nuts, whole grains, spinach.

Deficiency: Muscle weakness, irregular heartbeat.

Sodium (Na)

Function: Nerve impulses, fluid balance.

Sources: Salt, processed foods.

Deficiency: Hyponatremia (low blood sodium), confusion, fatigue.

Potassium (K)

Function: Heart function, muscle contraction.

Sources: Bananas, oranges, beans.

Deficiency: Muscle weakness, heart arrhythmias.

Chlorine (Cl)

Function: Acid-base balance, digestion (HCl in stomach).

Sources: Salt, seafood.

Deficiency: Rare, causes muscle cramps.

Sulfur (S)

Function: Protein synthesis, detoxification.

Sources: Meat, eggs, garlic, onions.

Deficiency: Rare.

 

2. Trace Elements (Required in Small Amounts)

Iron (Fe)

Function: Hemoglobin production, oxygen transport.

Sources: Red meat, spinach, lentils.

Deficiency: Anemia (fatigue, weakness).

Zinc (Zn)

Function: Immunity, wound healing.

Sources: Meat, seeds, nuts.

Deficiency: Slow healing, hair loss.

Iodine (I)

Function: Thyroid hormone production.

Sources: Iodized salt, seafood.

Deficiency: Goiter, hypothyroidism.

Fluoride (F)

Function: Tooth enamel strength.

Sources: Fluoridated water, tea.

Deficiency: Tooth decay.

Copper (Cu)

Function: Red blood cell production, enzyme function.

Sources: Shellfish, nuts, seeds.

Deficiency: Anemia, bone defects.

Selenium (Se)

Function: Antioxidant, thyroid function.

Sources: Brazil nuts, seafood.

Deficiency: Heart disease, infertility.

Manganese (Mn)

Function: Metabolism, bone formation.

Sources: Whole grains, nuts.

Deficiency: Bone deformities.

References

1. Lehninger, A. L., Nelson, D. L., & Cox, M. M. (2017). Lehninger Principles of Biochemistry. W. H. Freeman.
2. Guyton, A. C., & Hall, J. E. (2021). Textbook of Medical Physiology. Elsevier.
3. Gropper, S. S., Smith, J. L., & Carr, T. P. (2018). Advanced Nutrition and Human Metabolism. Cengage Learning.
4. Ross, A. C., Caballero, B., Cousins, R. J., Tucker, K. L., & Ziegler, T. R. (2014). Modern Nutrition in Health and Disease. Lippincott Williams & Wilkins.