THE IMPORTANCE OF VITAMINS AND MINERALS IN OUR BODY
A lack of certain vitamins can lead to fatigue, poor skin, teeth and bones and in some cases of severe deficiency, it can lead to serious illness.
Vitamins interact with other nutrients in processes such as metabolism, digestion and developing blood cells and some vitamins are said to slow down the ageing process, prevent cancerous cells attacking the body and strengthen the immune system.
There are 13 different vitamins that can be divided into two categories: water-soluble and fat-soluble.
FAT SOLUBLE VITAMINS
Vitamins A, D, E and K are fat-soluble vitamins.
Fat-soluble vitamins are absorbed from dietary fats in the intestine and are then stored in the liver until needed. This means that they do not have to be consumed every day.
WATER SOLUBLE VITAMINS
Vitamin Bs and C are Water-soluble vitamins
Water-soluble vitamins on the other hand, need to be consumed from foods every day, as any excess vitamins are lost through urine and cannot be stored in the body.
Water-soluble vitamins play an important part in the break down, metabolism and digestion of protein, fats and carbohydrates and the subsequent release of energy into the body and without an adequate supply of these vitamins, these processes may not be properly completed.
Many vitamins are found in fruit and vegetables. Ideally, these food sources should be eaten raw, as vitamins can be lost or partially lost through the cooking process.
However, just as the right amount of vitamins is essential for good health, the intake of too many vitamins can also be harmful.
Below is a guide to each vitamin, which includes in which foods they can be found, their function in the body and how the body is affected by a deficiency of that vitamin.
Vitamin A (Retinol)
Function: Important for healthy bones, teeth, mucous membranes and skin. Aids vision, especially in the dark. Carotenoids, which are other forms of vitamin A are powerful antioxidants. Antioxidants are good chemical substances which held to trap harmful chemical that can damage our body cells
Sources: Retinol - meat, eggs, oily fish, liver, milk, cheese, kidney.
Carotenoids - carrots, sweet potatoes, apricots, cantaloupe melon, broccoli, spinach, pumpkin and all other green and orange fruits and vegetables.
Symptoms of deficiency: Poor night vision, eye problems, weakened immune system and more prone to infection.
Vitamin B1 (Thiamin)
Function: Protects the heart and the nervous system from the build-up of toxic substances and is needed to convert carbohydrates and fats into energy.
Sources: lean meats particularly pork, fortified bread and cereals, whole grains, dried beans, potatoes, spinach, nuts, peas, yeast.
Symptoms of deficiency: Tiredness and fatigue, muscle weakness, nerve damage, confusion, enlarged heart. More common in alcoholics.
Vitamin B2 (Riboflavin)
Function: Vital for growth, the production of red blood cells and releasing energy from food.
Sources: poultry, lean meat, eggs, milk, fish, yoghurt, yeast, soy beans, legumes, almonds, leafy green vegetables and fortified breads and cereals.
Symptoms of deficiency: Skin disorders, dry and cracked lips, bloodshot eyes and sore throat, although B2 deficiency is not common in the developed world.
Vitamin B3 (Niacin)
Function: Maintains a healthy skin and keeps the digestive system working well.
Sources: poultry, lean meat, peanuts, pulses, potatoes, milk, eggs, liver, heart, kidney, fortified breakfast cereals, broccoli, carrots, avocados, tomatoes, dates, sweet potatoes, whole grains, mushrooms.
Symptoms of deficiency: Skin disorders, fatigue, depression and diarrhoea.
Vitamin B5 (Pantothenic acid)
Function: It is needed for the metabolism and synthesis of all foods.
Sources: eggs, meat, liver, dried fruit, fish, whole grain cereals, pulses. B5 is found in all foods in small quantities.
Symptoms of deficiency: A deficiency in this case is extremely rare, however, symptoms may include tiredness and a loss of feeling in the toes.
Vitamin B6 (Pyridoxine)
Function: Required for the formation of red blood cells and various neurotransmitters and helps to maintain nerve function, a healthy immune system and healthy antibodies.
Sources: lean meat, eggs, chicken, liver, fish, beans, nuts, whole grains and cereals, bananas and avocados.
Symptoms of deficiency: skin disorders, mouth sores, confusion, depression and anemia.
Vitamin B7 (Biotin)
Function: Essential in the metabolism and synthesis of essential fatty acids, carbohydrates and fats and the release of energy from these foods. Keeps hair, skin and nails healthy.
Sources: Biotin is found in almost all types of food. High amounts are present in liver, butter, yeast extracts, eggs, dairy produce and fortified cereals.
Symptoms of deficiency: Deficiency of biotin is rare but can occur if large amounts of raw egg whites are consumed. Symptoms include hair loss or brittle hair, skin rashes and fungal infection. This could lead to depression and muscular pain.
Vitamin B9 (Folic acid)
Function: Required for the production of red blood cells, DNA and proteins in the body. It is important for the growth and repair of cells and tissues and is especially important during pregnancy to prevent babies being born with spina bifida.
Sources: leafy green vegetables, citrus fruits, pulses, wheatgerm, fortified cereals, liver, pork, poultry, broccoli, yeast.
Symptoms of deficiency: anaemia, incorrect absorption of essential nutrients and neural tube defects in babies.
Vitamin B12
Function: Required for the metabolism process and to maintain the nervous system.
Sources: Eggs, shellfish, poultry, meat, dairy produce, liver, fortified cereals.
Symptoms of deficiency: Tiredness and fatigue, tingling and numbness in the hands and feet, loss of memory, anaemia and confusion.
Vitamin C (Ascorbic acid)
Function: Vitamin C is required daily and is necessary for a number of functions in the body. It is required for the formation of collagen, which helps to maintain skin, teeth, gums, tendons and ligaments. Vitamin C aids to heal wounds quicker, strengthen the immune system and fight cancerous cells. It is required to form neurotransmitters such as dopamine in the brain and helps to reduce any damage to the body from toxic substances and chemicals.
Sources: Citrus fruits, melon, strawberries, blackcurrants, green peppers, tomatoes, broccoli, kiwi fruit, potatoes, dark green leafy vegetables, red peppers, squash, mango, papaya, cauliflower, pineapple, blueberries, raspberries and cranberries.
Symptoms of deficiency: Prone to infections, slower healing of wounds, dental and gum problems, fatigue, loss of appetite, dry skin, painful joints, anaemia and a slower metabolism.
Vitamin D
Function: Vitamin D is needed to absorb calcium and strengthen bones and teeth and can prevent the onset of osteoporosis. It is also known as the "sunshine" vitamin, as 15 minutes of exposure to the sunshine, three times a week will enable the body to manufacture all the vitamin D that it needs.
Sources: dairy produce, oily fish and fish oils, eggs, oysters and fortified cereals.
Symptoms of deficiency: Softening and weakening of the bones, insomnia, nervousness and muscle weakness.
Vitamin E (Tocopherol)
Function: Vitamin E is an important antioxidant that protects the cells and tissue from harmful substances and free radicals. As well as preventing cancer, it is also known to prevent cardiovascular and heart disease. Vitamin E is often added to skin creams, due to claims that it may delay the ageing process.
Sources: vegetable oils such as canola, palm, sunflower, olive and soybean. Also found in nuts, seeds, wheat germ, spinach, green leafy vegetables, asparagus and cereals.
Symptoms of deficiency: Deficiencies are not very common but may include some nerve damage.
Vitamin K
Function: Essential for blood clotting, this is important if a large amount of blood is lost. It also helps to maintain strong bones and could prevent osteoporosis.
Sources: spinach, cauliflower, kale, green leafy vegetables, soya beans, spring onions and pistachio nuts.
Symptoms of deficiency: Deficiency is rare, as vitamin K is manufactured in the body. Signs of deficiency include easy bruising and bleeding.
Most people are aware of the importance of a diet that is rich in vitamins and even know which foods contain certain vitamins and what the function of those vitamins is in the body. However, people are not so knowledgeable about minerals and their purpose towards keeping the body working well and maintaining good health.
ESSENTIAL MINERALS
Minerals such as calcium, zinc and potassium are needed by the body for a number of processes such as breaking down, digesting and releasing energy from food, strengthening bones, nails and teeth and regulating fluid and cholesterol in the body.
There are 16 essential minerals required by the body, which are divided into macro minerals, or minerals that are needed in fairly large quantities, micro minerals, which are needed in smaller quantities and trace elements, which are needed in minute quantities but which are still vital for the body's well-being.
The benefits of some minerals cannot be seen without the presence of certain minerals and vice versa, for example, vitamin D is required in order to absorb calcium and when foods containing vitamin C are consumed, iron is absorbed more efficiently.
It must be noted that the quantity of minerals contained in certain foods depends on the amount of minerals present in the soil where these foods were grown or where the animals grazed.
Essential minerals and vitamins can be lost through transporting foods over long distances, poor storage and through cooking.
The following outlines the function of these essential minerals, from which foods they can be obtained and the effect a deficiency of these minerals could have on the body.
Calcium
Function: Calcium is a macro mineral that is needed to maintain strong and healthy bones and teeth. It is also involved in normal blood clotting, muscle and nerve function, lowering blood pressure and is thought to prevent colon cancer.
Sources: Dairy products such as milk, yoghurt and cheese, kelp, broccoli, almonds, sardines eaten with the bones and sesame seeds.
Symptoms of deficiency: Muscle weakness, spasms and cramp, softening of the bones, which could lead to osteoporosis, back pain, brittle bones and fractures.
Chloride
Function: Required for the formation of acids in the stomach as well as regulating fluid in all blood vessels and cells.
Sources: Table salt and foods that contain sodium chloride.
Symptoms of deficiency: A deficiency is very uncommon but may cause excessive amounts of potassium to be lost and low blood pressure.
Magnesium
Function: A very important macromineral that is contained in our bones. It is needed to convert blood sugar into energy, control muscle and nerve function, maintain a normal heart rhythm and blood clotting. Research has proved that magnesium protects and treats heart disease, lowers high blood pressure, can ease asthma attacks and PMS in women.
Sources: Whole grains, green leafy vegetables, shellfish, nuts and bananas.
Symptoms of deficiency: The risk of heart disease and diabetes is increased and can also cause heartbeat irregularities, confusion, muscle cramps and kidney stones.
Phosphorous
Function: Phosphorous is another important mineral involved in the formation and maintenance of strong and healthy bones and teeth. It also helps to supply energy to every cell in the body and is needed to absorb a number of vitamins.
Sources: meat, poultry, fish, milk, cheese, nuts, seeds and whole grains.
Symptoms of deficiency: A deficiency in phosphorous is fairly rare, however, symptoms would include weak and painful bones and teeth, stiff joints, tiredness and a loss of calcium from the body.
Potassium
Function: Potassium, along with sodium, works to regulate fluid in the body. Potassium also helps to maintain a regular heartbeat and low blood pressure and enables glucose in the body to be converted to glycogen, a storable form of energy.
Sources: Fresh fruit and vegetables, particularly avocados, bananas, oranges, potatoes. Also dried fruit, nuts, seeds, meat, poultry and milk.
Symptoms of deficiency: Muscle weakness, nausea, confusion and feelings of being really thirsty.
Sodium
Function: Helps to maintain muscles and nerves in good working order and works together with potassium, regulating the fluids in the body.
Sources: Salt, shellfish, anchovies, dairy products especially butter, yeast extracts, processed meats, avocados and offal.
Symptoms of deficiency: A deficiency is very rare but is possible through sweating, diarrhoea or vomiting and symptoms include sickness and dizziness, muscle cramps and dehydration.
Chromium
Function: Chromium is a trace element that is important in the body. It is able to stabilise blood sugar levels, which could prevent diabetes, by using insulin efficiently. It also aids the break down of fats in the body and is said to increase the good cholesterol in the body while lowering the bad cholesterol.
Sources: Shellfish, red meat, liver, egg yolks, cheese, molasses, brewer's yeast, mushrooms and whole wheat bread.
Symptoms of deficiency: A lack of chromium could bring on the onset of diabetes as well as raise blood cholesterol levels and could lead to heart disease.
Copper
Function: Copper helps to form collagen, which is essential for healthy bones and connective tissue. It is important for the production of red blood cells and is needed to absorb iron more easily. Research suggests that copper may prevent heart disease and high blood pressure and that it protects against damage from free radicals and the development of cancer.
Sources: Offal, oysters and shellfish, whole grains, nuts, seeds, avocados, potatoes, garlic, bananas, mushrooms, cocoa, tomatoes, prunes and soya products.
Symptoms of deficiency: Weakness, skin and breathing problems, although a deficiency is not common.
Fluoride
Function: Fluoride is important for healthy bones and teeth and protects teeth against tooth decay.
Sources: Toothpaste, tap water and tea.
Symptoms of deficiency: A lack of fluoride will cause tooth decay.
Iodine
Function: Iodine plays a major part in the manufacture of certain hormones by the thyroid gland, that are responsible for regulating metabolism, converting fats into energy and stabilizing blood cholesterol levels.
Sources: Table salt, seafood, saltwater fish and seaweed.
Symptoms of deficiency: This is extremely rare but a deficiency would lead to an enlarged thyroid gland, dry skin and tiredness.
Iron
Function: Iron is required for the production of haemoglobin, the component of red blood cells that transports oxygen around the body. It is also needed to produce myoglobin, which carries oxygen to our muscles. Iron can prevent fatigue, protect against illness and disease and promotes a healthy looking skin.
Sources: Liver, lamb, beef, oysters, shellfish, clams, mussels, beans, peas, yeast, dried fruits, fortified breakfast cereals, molasses, wheat bran and green leafy vegetables. Symptoms of deficiency: It is not uncommon for people to have an iron deficiency in their diet. This could be the case particularly for women with heavy periods, vegetarians and athletes. Symptoms of a lack of iron include tiredness and fatigue, poor concentration, prone to infection, shortness of breath, anaemia, brittle hair and heart palpitations.
Manganese
Function: Manganese is important for the protection of the body's cells particularly against damage from free radicals. It is required for the process of metabolism and digestion and helps to break down fats and cholesterol. Manganese is also vital for the formation of healthy bones and tissues.
Sources: Nuts, brown rice, cereals, whole grains and pulses.
Symptoms of deficiency: A lack of manganese can lead to digestive problems, dizziness and loss of hearing.
Molybdenum
Function: Necessary for the production of DNA and is also known as an antioxidant. It helps to break down sulfites in foods, where if a toxic build-up occurs; it could lead to an allergic reaction. It is also known to prevent tooth decay.
Sources: Liver, whole grains, yeast, pulses, leafy green vegetables.
Symptoms of deficiency: A deficiency could lead to breathing difficulties and other allergic reactions.
Selenium
Function: Selenium is an important antioxidant, as it is known to block free radicals in the body. It fights cancer, heart disease and prevents cataracts from forming. It may delay the development of AIDS and reduces the severity of common infections and illnesses.
Sources: Seafood, eggs, offal, dairy products, citrus fruits, brazil nuts, avocados and lentils. Symptoms of deficiency: A lack of selenium in the diet could lead to a higher risk of cancer, heart disease and skin problems.
Sulphur
Function: Sulphur is an important component of several amino acids, which are needed to form proteins in the body. It is also very good at detoxifying and eliminating any toxins from the body. Sulphur may delay the ageing process and the onset of any age-related diseases.
Sources: Animal and vegetable proteins such as meat, poultry, beans and pulses and shellfish.
Zinc
Zinc is present in every cell in the body and also in hair, nails and skin. It is needed to maintain a healthy immune system, which can help in keeping colds and flu at bay. Zinc is necessary for a healthy reproduction system, normal growth and can also be taken to treat a number of problems such as fatigue, skin problems and sore throat.
Sources: Oysters, red meat, poultry, eggs, shellfish, cheese, nuts, sunflower seeds, beans and wheat germ.
Symptoms of deficiency: A lack of zinc in the diet is quite uncommon; however, symptoms include more cold and flu bouts, longer healing of wounds, a lesser sense of taste and smell, skin problems, loss of appetite and night blindness.
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