Micronutrients: Vitamins and Minerals

Vitamins

Vitamins are organic compounds that are essential for various bodily functions. They are categorized into two groups: fat-soluble and water-soluble.

Fat-Soluble Vitamins

Fat-soluble vitamins are absorbed with the help of fats in the diet and are stored in the body's fatty tissues and liver. They include:

• Vitamin A: Essential for vision, immune function, and skin health. Found in foods like carrots, sweet potatoes, and spinach.
• Vitamin D: Important for bone health and immune system support. Synthesized in the skin upon exposure to sunlight and found in fatty fish and fortified foods.
• Vitamin E: Acts as an antioxidant, protecting cells from damage. Found in nuts, seeds, and vegetable oils.
• Vitamin K: Crucial for blood clotting and bone health. Found in leafy green vegetables and certain meats.

Water-Soluble Vitamins

Water-soluble vitamins dissolve in water and are not stored in the body, so they need to be replenished regularly. They include:

• Vitamin C: Supports the immune system, skin health, and wound healing. Found in citrus fruits, strawberries, and bell peppers.
• B Vitamins: A group of eight vitamins that play roles in energy production, brain function, and cell metabolism. Found in whole grains, meat, eggs, and dairy products.

Minerals

Minerals are inorganic elements that are vital for various bodily functions. They are categorized into macrominerals and microminerals.

Macrominerals

Macrominerals are needed in larger amounts by the body. They include:

• Calcium: Essential for bone and tooth formation, muscle function, and nerve signaling. Found in dairy products, leafy greens, and fortified foods.
• Magnesium: Supports muscle and nerve function, blood sugar control, and bone health. Found in nuts, seeds, and whole grains.
• Potassium: Important for heart function, muscle contractions, and maintaining a healthy blood pressure. Found in bananas, potatoes, and beans.
• Sodium: Necessary for fluid balance, nerve transmission, and muscle contraction. Found in table salt and various processed foods.

Microminerals

Microminerals, also known as trace minerals, are needed in smaller amounts by the body. They include:

• Iron: Crucial for the production of hemoglobin, which carries oxygen in the blood. Found in red meat, beans, and spinach.
• Zinc: Supports immune function, wound healing, and DNA synthesis. Found in meat, shellfish, and legumes.
• Selenium: Acts as an antioxidant and supports thyroid function. Found in seafood, nuts, and whole grains.
• Iodine: Essential for thyroid hormone production and metabolism. Found in iodized salt, seafood, and dairy products.

Understanding the roles of vitamins and minerals is crucial for creating a balanced and nutritious diet. By ensuring you consume a variety of foods rich in these micronutrients, you can support your overall health and well-being.