Vitamins And Minerals

Vitamins and minerals are important micronutrients needed in small amounts to maintain the normal health of an organism. Vitamins and Minerals don’t directly supply energy but play vital roles in metabolic processes and energy extraction from macronutrients. Vitamins and minerals act as coenzymes and cofactors in metabolic processes. Minerals can not be synthesized by the human body and hence it is a must to get that from the dietary sources for metabolic functions.

What are Vitamins?

Vitamins are organic molecules that play crucial roles in the metabolic processes that facilitate the extraction of energy from macronutrients such as carbohydrates, protein, and fat. Each vitamin serves distinct purposes and contributes to various bodily functions. In total, there are 13 vitamins, with 8 belonging to the B-group of vitamins. These diverse vitamins collectively support and influence different aspects of our overall health and well-being.

Types of Vitamins

Vitamins are broadly divides into 2 types:

• Water Soluble: Those are soluble in Water. Includes B, C
• Fat Soluble: Those are soluble in fat, includes A, D, E, K

Vitamin A

Vitamin A is present in the liver, eggs, whole milk, and butter. Insufficient vitamin A can cause dry skin, eye issues, hindered development, and night blindness.

Vitamin B

B-group vitamins are present in dietary products such as whole grains, meat, eggs, and leafy green vegetables. Deficiencies in these vitamins can lead to various health issues.

Vitamin C

Vitamin C (L-ascorbic acid) is a colorless, odorless crystalline powder that easily dissolves in water. Its sources include citrus fruits, peppers, tomatoes, potatoes, broccoli, and fresh fruits. Insufficient vitamin C leads to difficulties in collagen formation, fortifying the skin, blood vessels, and bones.

Vitamin D

Vitamin D is essential for bone health. Only 5-10% of Vitamin D is sourced from diet, found in fatty fish, eggs, and fortified dairy. Deficiency risks osteoporosis, fractures, and rickets, preventable in children. Treatment for vitamin D deficiency includes sunlight exposure, a balanced diet, exercise, and supplements.

Vitamin E

Vitamin E is a vital biological antioxidant. It found in meats, egg yolks, leafy greens, nuts, seeds, and healthy oils. Vitamin E deficiency causes fat malabsorption like cystic fibrosis. Infants born before transferring vitamin E from mothers can experience erythrocyte hemolysis.

Vitamin K

Vitamin K plays an important role in the formation of blood clots. Vitamin K deficiency hampers blood clotting, posing a life-threatening risk. Vitamin K deficiency is exceedingly rare in humans. A small percentage of infants may experience hemorrhagic disease of the newborn, a potentially fatal disorder.

Vitamins and Their Role

Vitamins come in several forms, which are covered below:

Vitamins	Solubility	Sources	Role	Deficiency
Vitamin A	Fat Soluble	Liver, eggs, whole milk, and butter.	Maintain vision, skin, myelin, and growth.	Dry skin, eye issues, hindered development, and night blindness.
Vitamin B1	Water soluble	Yeast, milk, green vegetables, pork.	Energy production, nerve activity	Beri-Beri
Vitamin B2	Water soluble	Soybean, egg white	Fetus development	Cheilosis
Vitamin B3	Water soluble	Green leafy vegetables, cereals	Maintain NAD, NADP, and lipid catabolism.	Pellagra
Vitamin B5	Water soluble	Mushroom, sunflower oil	Carbohydrate, lipid and protein metabolism.	Inadequate growth
Vitamin B6	Water soluble	Meat, milk, cereals	Carbohydrate, lipid and protein metabolism.	Convulsions
Vitamin B7	Water soluble	Grains, milk, egg yolk	Biosynthesis of aspartic acid and unsaturated fatty acids. Maintain health of skin, hair, bone marrow.	Depression, muscle pain, hair loss
Vitamin B9	Water soluble	Egg, beet root, meat	Nucleic acid synthesis, differentiation of embryonic nervous system.	Megaloblastic anaemia
Vitamin B12	Water soluble	Fish, egg, meat	Maintain epithelial cells. Synthesis of nucleic acid, protein, and lipid.	Pernicious anemia
Vitamin C	Water soluble	Citrus fruits	Iron absorption, Antioxidant.	Scurvy
Vitamin D	Fat soluble	Fish liver oil, sunlight	Calcium and Phosphorus absorption, maintain calcium and phosphorus level in serum.	Rickets
Vitamin E	Fat soluble	Oils of cotton seed, sunflower, wheat grain	Antioxidant, muscular metabolism.	Muscular dystrophy, cystic fibrosis.
Vitamin K	Fat soluble	Soybean oil, tomato, green leafy vegetables	Blood clotting, synthesis of prothrombin.	Hemorrhagic diseases

What are Minerals?

Minerals are vital for various bodily functions and are categorized as major or trace minerals. These minerals play crucial roles in maintaining overall health. The human body has five key minerals: magnesium, calcium, phosphorus, potassium, and sodium. “Trace elements” refers to the residual components. These are manganese, copper, zinc, iron, chlorine, cobalt, molybdenum, Iodine, along with selenium.

• Calcium: Dietary sources include dairy, plant-based foods, almonds, and green vegetables.
• Iodine: Found in dairy, seafood, eggs, and iodized salt.
• Iron: Present in red meat, fish, poultry, legumes, eggs, and iron-fortified cereals.
• Zinc: Found in red meat, shellfish, poultry, dairy, whole grains, and cereals with added zinc.
• Magnesium: Dietary sources include nuts, legumes, dark green vegetables, seafood, whole grains, and chocolate.
• Potassium: Foods rich in potassium include bananas, apricots, mushrooms, spinach, nuts, and seeds.
• Sodium: Mainly sourced from salt, with natural amounts in whole grains, meat, and dairy.

Minerals and Their Role

There are several minerals, few of which are stated with their roles:

Minerala	Source	Role
Calcium (Ca)	Dairy, plant-based foods, almonds, and green vegetables.	Essential for bones, teeth, muscle regulation, blood clotting, and nervous system transmission.
Iodine	Dairy, seafood, eggs, and iodized salt.	Thyroid hormone production, influences metabolic rate, growth, and brain development.
Zinc (Zn)	Zinc (Zn) Red meat, shellfish, poultry, dairy, whole grains, and cereals with added zinc.	Growth, immune function, and vitamin A activation.
Magnesium (Mg)	Nuts, legumes, dark green vegetables, seafood, whole grains, and chocolate.	Maintains bone health, aids glucose utilization, immune function, and regulates blood pressure and lung function.
Potassium (K)	Bananas, apricots, mushrooms, spinach, nuts, and seeds.	Nerve, muscle, and heart function, as well as bloFluid balance (excessive intake can lead to health issues like hypertension).od pressure regulation.
Sodium (Na)	Salt, with natural amounts in whole grains, meat, and dairy.	Fluid balance (excessive intake can lead to health issues like hypertension).

The roles of vitamins, minerals, and micronutrients in metabolic processes emphasize the need for a balanced and diverse diet. While essential for health, moderation is crucial to prevent toxicity. Thirteen vitamins, including B-group, contribute uniquely to energy extraction and overall well-being.

FAQs on Vitamins and Minerals

1. What are Micronutrients?

Micronutrients, comprising vitamins and minerals, are vital nutrients needed in small amounts. Although they don’t directly supply energy, these essential elements play pivotal roles in metabolic processes, facilitating the extraction of energy from macronutrients like carbohydrates, proteins, and fats.

2. Why are Vitamins considered Coenzymes?

Coenzymes are substances that activate enzymes for reactions. Vitamins play a crucial role in activating enzymes for metabolic reactions and are, therefore, considered coenzymes.

3. What are the Two types of Minerals?

Major minerals, needed in greater quantities, consist of calcium, phosphorus, potassium, sulfur, sodium, chloride, and magnesium. Trace minerals, essential in smaller proportions, involve iron, zinc, copper, manganese, iodine, and selenium.

4. Which Type of vitamin K is Produced in Plants and Animals?

Vitamin K1 (phylloquinone) is present in green plant leaves, while a related form, vitamin K2 (menaquinone), is produced by bacteria in the vertebrate intestine.

5. Enlists the Water-soluble and Water-insoluble Vitamins.

1. Water soluble vitamins: Vitamins B and C.
2. Water insoluble vitamins: Vitamins A, D, E, and K.