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Vitamins & Minerals

August 14, 2023

VITAMINS AND MINERALS

Vitamins and minerals are essential nutrients that your body needs in small amounts to work properly. Most people should be able to get all the nutrients they need by eating a varied and balanced diet.

Vitamins Categories

Vitamins are of two categories  i.e., fat-soluble & water –soluble.

Fat-soluble vitamins: Fat-soluble vitamins are found mainly in fatty foods such as:

  • Animal fats, including butter and lard
  • Vegetable oils
  • Dairy foods
  • Liver
  • Oily fish

While your body needs these vitamins every day to work properly, you do not need to eat foods containing them every day.

This is because, if your body does not need these vitamins immediately, it stores them in your liver and fatty tissues for future use. These stores can build up so they are there when you need them. However, if you have much more than you need, fat-soluble vitamins can be harmful.

Fat-soluble vitamins are:

  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin K

 

Water-soluble vitamins: Water-soluble vitamins are not stored in the body, so you need to have them more often.

If you have more than you need, your body gets rid of the extra vitamins when you urinate. As they are not stored in the body, too much of these vitamins are generally not harmful.

Water-soluble vitamins are found in fruit, vegetables and grains. This means that by cooking  these foods, especially boiling them, you lose many of these vitamins. The best way to keep as much of the water-soluble vitamins as possible is to steam or grill these foods, rather than boil them.

Water-soluble vitamins are:

  • Vitamin C
  • Vitamin B 
  • Folic acid

Minerals: Minerals are necessary for three main reasons:

Building strong bones and teeth

Controlling body fluids inside and outside cells

Turning the food you eat into energy

You need minerals in the form they are found in food.

Minerals are found in foods such as:

  • Meat
  • Cereals including cereal products such as bread
  • Fish
  • Milk and dairy foods
  • Vegetables, fruit (especially dried fruit)
  • Nuts

The essential minerals include calcium and iron.

Trace elements: Trace elements (or trace metals) are minerals present in living tissues in small amounts. Trace elements are also known as essential nutrients or micronutrients that your body needs to work properly, but in much smaller amounts than that of vitamins and minerals. Hence, they are named as micronutrients.

These trace elements are found in small amounts in a variety of foods such as meat, fish, cereals, milk and dairy foods, vegetables and nuts.

For instance the trace elements are fluoride and iodine.

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Disclaimer

The content of this article is from various medical information, compiled for you to be alert as a knowledge base information and not as a medical or clinical advice. Therefore do not use this article for self-medication or any other purpose or purposes. The contents of all our articles or posts in any media are just for notification as a precautionary measure. We strictly encourage you to consult your health care providers (doctor, registered dietitian, pharmacist, etc.) for any medication or any other medical or clinical advice or treatments in the best interest of your inclusive health. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by srsphysicians.com, Inc. or its affiliates of that product, service, or expert advice.

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