Vitamins and minerals: a comprehensive guide

Vitamins and minerals: a comprehensive guide

vitamins and minerals: a comprehensive guide

Vitamins and minerals are essential nutrients that the body needs in small quantities to work optimally. They play an important role in maintaining the health and support of different body functions. In this guide, we will deal with the different types of vitamins and minerals, explain their functions in the body and show which foods are rich in these nutrients.

What are vitamins?

Vitamins are organic compounds that the body cannot produce itself and that must therefore be absorbed through food. They are involved in many metabolic processes and have an important function in maintaining health.

There are 13 different vitamins that we can divided into two categories: fat -soluble and water -soluble vitamins.

fat -soluble vitamins

The fat -soluble vitamins are vitamin A, D, E and K. They are solved in fat and can be stored in the body. These vitamins are best absorbed when they are taken together with fat.

- Vitamin A: Vitamin A is important for the preservation of eyesight, the growth of bones and tissue as well as for the immune system. Good sources for vitamin A are carrots, sweet potatoes, liver and spinach.

- Vitamin D: Vitamin D is essential for strong bones because it promotes the absorption of calcium and phosphorus. The main source of vitamin D is the sun's radiation on the skin. It is also included in fat fish, liver and dairy products.

- Vitamin E: Vitamin E is an antioxidant that protects the cells from damage caused by free radicals. It also plays a role in maintaining healthy skin and eyes. Good sources for vitamin E are nuts, seeds and herbal oils.

- Vitamin K: Vitamin K is important for blood clotting and bone health. It is plentiful in green leafy vegetables, cabbage and broccoli.

water -soluble vitamins

The water-soluble vitamins include vitamin C and the various B vitamins. In contrast to the fat -soluble vitamins, they cannot be stored in the body and must be recorded regularly through food.

- Vitamin C: Vitamin C is a strong antioxidant and plays an important role in strengthening the immune system and collagen production. It is plentiful in citrus fruits, berries, peppers and broccoli.

-Vitamin B complex: The vitamin B complex comprises 8 different B vitamins, including thiamine, riboflavin, niacin, vitamin B6, folic acid, vitamin B12, biotin and pantothenic acid. Every B vitamin has a specific function in the body, such as energy production, nerve metabolism and DNA synthesis. Good sources for B vitamins are whole grains, legumes, meat, fish, eggs and dairy products.

What are minerals?

Minerals are inorganic elements that are essential for the smooth functioning of the body. Similar to vitamins, minerals are substances that we cannot produce ourselves and therefore have to absorb through nutrition.

There are many different minerals, but some of the most important are calcium, iron, magnesium, potassium, sodium and zinc.

- calcium: calcium is crucial for the structure of strong bones and teeth. It also plays an important role in muscle contraction and the transmission of nerve impulses. Dairy products, green vegetables and legumes are good sources for calcium.

- iron: iron is necessary for the formation of hemoglobin, the red blood pigment that transports oxygen. A lack of iron can lead to fatigue and anemia. Meat, legumes, green leafy vegetables and grain are rich in iron.

- Magnesium: Magnesium is involved in over 300 biochemical reactions in the body and plays an important role in muscle and nerve function. Good sources for magnesium are whole grain products, nuts and green leafy vegetables.

- potassium: potassium is important for maintaining the fluid balance and optimal blood pressure. Bananas, potatoes, avocados and green leafy vegetables contain a lot of potassium.

- sodium: sodium is important for maintaining fluid and electrolyte balance. However, it should be consumed in moderation, since excessive sodium consumption can be associated with high blood pressure. Salt and processed foods are rich in sodium.

- zinc: zinc plays an important role in cell growth, wound healing and the function of the immune system. Meat, seafood, nuts and seeds contain a lot of zinc.

The importance of vitamins and minerals in the diet

A balanced diet that is rich in vitamins and minerals is crucial for maintaining health. These nutrients are contained in a variety of foods such as fruit, vegetables, whole grains, meat, fish, dairy products, nuts and seeds.

A lack of vitamins and minerals can lead to various deficiency states and health problems. It is important to pay attention to a varied diet to ensure that the body receives all the necessary nutrients.

Fazit

Vitamins and minerals are crucial for maintaining health and optimal body function. A balanced diet that is rich in different nutrients is the best way to ensure that the body is supplied with all the necessary vitamins and minerals. If you have concerns whether you receive sufficient nutrients, it is advisable to consult a nutritionist or doctor in order to discuss your nutritional needs and, if necessary, to take suitable nutritional supplements.

sources:

- National Institutes of Health: Office of Dietary Supplements. (n.d.). https://ods.od.nih.gov/factsheets/list-all/
- Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source: Vitamins. https://www.hsph.harvard.edu/nutritionsource/vitamins/
- Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source: Minerals. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/#references