Vitamins and minerals: why they are needed

Vitamins and minerals: fuel for life

Fundamentals of nutrients: vitamins and minerals – health bricks

Vitamins and minerals, these two classes of micronutrients, play a key role in maintaining human life and health. They are not sources of energy, like proteins, fats and carbohydrates, but are absolutely necessary for the correct functioning of metabolic processes, growth, development and protection against diseases. Imagine the body as a complex mechanism. Vitamins and minerals are not fuel, but lubrication, tools and parts, without which the engine will not start or break quickly.

What are vitamins?

Vitamins are organic compounds necessary in small quantities for the normal functioning of the body. The body is not able to synthesize most vitamins independently (with the exception of vitamin D with the influence of sunlight and some vitamins of group B produced by intestinal microflora) and therefore should receive them from food or additives. Vitamins are divided into two main groups:

• Fatable vitamins (A, D, E, K): These vitamins dissolve in fats and accumulate in the body fat. This means that an excess of fat -soluble vitamins can lead to toxicity, since they are not excreted in the urine as easily as water -soluble. It is important to monitor the dosage and not exceed the recommended consumption standards.

• Water -soluble vitamins (B vitamins B and vitamin C): These vitamins dissolve in water and do not accumulate in the body in significant quantities. Excess water -soluble vitamins are usually excreted in the urine, so toxicity is less common than fat -free. However, regular excess of recommended doses can still cause undesirable side effects.

What are minerals?

Minerals are inorganic substances necessary for various functions of the body, such as the construction of bones and teeth, regulation of the water balance, the transfer of nerve impulses and the production of hormones. Unlike vitamins, minerals are not destroyed when heated or exposed to air. Minerals are also divided into two main categories:

• Macro elements: Required in relatively large quantities (more than 100 mg per day). These include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur.

• Microelements (or trace elements): It is necessary in very small quantities (less than 100 mg per day). These include iron, zinc, copper, manganese, iodine, selenium, fluorine, chrome and molybdenum.

Vitamins: a detailed review and their functions

Vitamin A (retinol): vision, immunity and cell growth

Vitamin A is a fat -soluble vitamin necessary for vision, especially in conditions of low illumination. It also plays an important role in the immune function, growth and development of cells, as well as maintaining the health of the skin and mucous membranes.

• Functions:

  • Vision: Vitamin A is a component of rhodopsin, a photosensitive pigment necessary for vision in the dark. Vitamin A deficiency can lead to “chicken blindness” (nickthalopia), dry eyes (photographic) and, ultimately, blindness.
  • Immune function: Vitamin A supports the barrier function of the skin and mucous membranes, preventing the penetration of infections. It is also necessary for the normal functioning of immune cells, such as T cells and B cells.
  • Cell growth and development: Vitamin A plays a role in the differentiation of cells, a process in which immature cells specialize for the performance of certain functions. It also participates in the growth of bones and other fabrics.
  • Skin health: Vitamin A helps maintain skin health, preventing its dryness and peeling. He can also help reduce acne.

• Sources:

  • Animal sources: The liver, egg yolk, dairy products (especially whole).
  • Plant sources (provitamin a – beta -carotene): Carrots, sweet potatoes, pumpkin, spinach, kale cabbage, broccoli, apricots.

• Deficiency: Vitamin A deficiency can lead to “chicken blindness”, dry eyes, increased susceptibility to infections, slowed growth and development, as well as skin problems.

• Excess: An excess of vitamin A (especially in the form of retinol) can lead to toxicity, manifested in the form of nausea, vomiting, headaches, dizziness, hair loss, dry skin, pain in bones and liver. Pregnant women should avoid taking high doses of vitamin A, as this can lead to congenital defects.

Vitamin D (calciferol): bones, immunity and general health

Vitamin D is a fat -soluble vitamin, which plays a key role in maintaining bone health, regulating the absorption of calcium and phosphorus. It is also important for immune function, heart health and blood vessels, as well as for the prevention of certain types of cancer.

• Functions:

  • Bone health: Vitamin D helps the body absorb calcium and phosphorus from food necessary for the formation and maintenance of strong bones. Vitamin D deficiency can lead to rickets in children and osteomination and osteoporosis in adults, diseases characterized by weakness and fragility of bones.
  • Immune function: Vitamin D plays a role in the modulation of the immune system, helping to fight infections and preventing autoimmune diseases.
  • Other functions: Vitamin D can also play a role in the regulation of blood pressure, blood sugar and mood.

• Sources:

  • Sunlight: The body can synthesize vitamin D under the influence of sunlight. However, the amount of vitamin D, thus produced, depends on many factors, such as the time of year, time of day, breadth, skin color and the use of sunscreen.
  • Food: Bold fish (salmon, tuna, mackerel), egg yolk, enriched products (milk, cereals).
  • Supplements: Available in various forms, such as vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is considered more effective in increasing the level of vitamin D in the blood.

• Deficiency: Vitamin D deficiency is a common problem, especially in regions with limited sunlight. Symptoms of deficiency may include fatigue, bone pain, muscle weakness, depression and increased susceptibility to infections.

• Excess: Excess vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness, frequent urination and kidney problems.

Vitamin E (Tocopherol): antioxidant protection and skin health

Vitamin E is a fat -soluble vitamin, which acts as an antioxidant, protecting the cells from damage by free radicals. It also plays a role in the immune function, skin health and cardiovascular system.

• Functions:

  • Antioxidant Protection: Vitamin E neutralizes free radicals, unstable molecules that can damage cells and contribute to the development of chronic diseases, such as cancer, cardiovascular diseases and Alzheimer’s disease.
  • Immune function: Vitamin E supports the immune function, improving the activity of immune cells.
  • Skin health: Vitamin E helps to protect the skin from damage by ultraviolet radiation and supports its moisture.

• Sources:

  • Vegetable oils: Sunflower, soy, corn, olive.
  • Nuts and seeds: Almonds, hazelnuts, sunflower seeds.
  • Green sheet vegetables: Spinach, broccoli.
  • Avocado.

• Deficiency: Vitamin E deficiency is rare, but can occur in people with diseases that violate fat absorption. Symptoms of deficiency may include muscle weakness, vision problems and numbness in the limbs.

• Excess: Excess vitamin E can increase the risk of bleeding, especially in people taking anticoagulants.

Vitamin K (Phillokhinon and Menakhinon): Blood coagulation and bone health

Vitamin K is a fat -soluble vitamin necessary for blood coagulation and maintaining bone health. There are two main types of vitamin K: vitamin K1 (phyllokhinon), which is found in green leafy vegetables, and vitamin K (menachinon), which is produced by bacteria in the intestines and contained in fermented products and certain products of animal origin.

• Functions:

  • Blood coagulation: Vitamin K is necessary for the production of blood coagulation, proteins that help stop bleeding.
  • Bone health: Vitamin K plays a role in bone mineralization and can help prevent osteoporosis.

• Sources:

  • Vitamin K1 (Phillokhinon): Green leaf vegetables (spinach, cabbage, broccoli), vegetable oils.
  • Vitamin K2 (Menahinon): Enzymed products (NATTO, sauerkraut), some animal products (liver, egg yolk).
  • Intestinal bacteria: Produce vitamin K2.

• Deficiency: Vitamin K deficiency is rare, but can occur in newborns, people with diseases that violate the absorption of fats, and people taking antibiotics for a long time. Symptoms of deficiency may include bleeding, bruises and problems with blood coagulation.

• Excess: Excess vitamin K is rare and usually does not cause serious side effects.

Vitamin C (ascorbic acid): antioxidant, immunity and collagen synthesis

Vitamin C is a water -soluble vitamin that acts as an antioxidant, protecting the cells from damage by free radicals. It also plays an important role in the immune function, the synthesis of collagen (protein necessary for the health of the skin, bones, cartilage and blood vessels) and iron assimilation.

• Functions:

  • Antioxidant Protection: Vitamin C neutralizes free radicals, protecting the cells from damage.
  • Immune function: Vitamin C supports the immune function, stimulating the activity of immune cells and increasing antibodies.
  • Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, protein necessary for the health of the skin, bones, cartilage and blood vessels.
  • Iron assimilation: Vitamin C improves the absorption of iron from plant foods.

• Sources:

  • Fruits: Citrus fruits (oranges, grapefruit, lemons), kiwi, strawberries, black currants.
  • Vegetables: Pepper (especially red and yellow), broccoli, kale cabbage, spinach, tomatoes.

• Deficiency: Vitamin C deficiency can lead to scurvy, disease, characterized by weakness, fatigue, bleeding gums, slow healing of wounds and joint pain.

• Excess: The excess of vitamin C usually does not cause serious side effects, but can lead to a disorder of the stomach, diarrhea and the formation of kidney stones in predisposed people.

B vitamins B: energy, nervous system and cell health

B vitamins are a group of eight water -soluble vitamins that play an important role in energy metabolism, functioning of the nervous system and cell health. Each B vitamin performs its own unique functions, but they often work together to maintain overall health.

• TIAMIN (B1): It is necessary for energy metabolism, especially for converting carbohydrates into energy. It is also important for the functioning of the nervous system. Tiamine deficiency can lead to Beri Berie, a disease characterized by weakness, fatigue, heart problems and the nervous system. Sources: pork, legumes, whole grain products.

• Riboflavin (b2): It is necessary for energy exchange, growth and development of cells. It also acts as an antioxidant. Riboflavin deficiency can lead to inflammation of the lips and tongue, cracks in the corners of the mouth and skin problems. Sources: dairy products, eggs, meat, green leafy vegetables.

• Niacin (B3): It is necessary for energy metabolism, DNA and RNA synthesis, as well as for the functioning of the nervous system. Niacin deficiency can lead to Pellagra, a disease characterized by dermatitis, diarrhea and dementia. Sources: meat, poultry, fish, peanuts, mushrooms.

• Pantotenic acid (B5): It is necessary for energy metabolism, synthesis of hormones and cholesterol. Pantothenic acid deficiency is rare. Sources: meat, poultry, fish, eggs, dairy products, avocados, mushrooms.

• Pyridoxin (B6): Amino acids are necessary for the metabolism, the synthesis of neurotransmitters (chemicals that transmit signals between nerve cells) and the formation of red blood cells. A deficiency of pyridoxine can lead to anemia, depression, convulsions and skin problems. Sources: meat, poultry, fish, bananas, potatoes, chickpeas.

• Biotin (B7): It is necessary for the metabolism of fats, carbohydrates and proteins. It is also important for the health of hair, skin and nails. Biotin’s deficiency is rare. Sources: eggs, liver, nuts, seeds, avocados.

• Folic acid (B9): It is necessary for the synthesis of DNA and RNA, as well as for the formation of red blood cells. Folic acid is especially important for pregnant women, as it helps to prevent congenital defects in the nervous tube in a child. Folic acid deficiency can lead to anemia and problems with the development of the fetus. Sources: green leafy vegetables, legumes, orange juice, enriched cereals.

• Kobalamin (B12): It is necessary for the functioning of the nervous system, the formation of red blood cells and DNA synthesis. Vitamin B12 is contained only in animal products, so vegans and vegetarians need to take vitamin B12 additives. Cobalamine deficiency can lead to anemia, neurological problems and fatigue. Sources: meat, poultry, fish, eggs, dairy products, enriched products.

Minerals: necessary elements for health

Calcium: bones, teeth, muscles and nerves

Calcium is the most common mineral in the body and is necessary for the health of bones and teeth. It also plays an important role in muscle contraction, transmitting nerve impulses, blood coagulation and regulation of blood pressure.

• Functions:

  • Health of bones and teeth: Calcium is the main component of bones and teeth, providing their strength and structure.
  • Muscle contraction: Calcium is necessary to reduce all muscles in the body, including the heart muscle.
  • Transfer of nerve impulses: Calcium is involved in the transmission of nerve impulses between nerve cells.
  • Blood coagulation: Calcium is necessary for blood coagulation.
  • Blood pressure regulation: Calcium can help regulate blood pressure.

• Sources:

  • Dairy products: Moloko, yogurt, cheese.
  • Green sheet vegetables: Cabbage of kale, broccoli, spinach.
  • Enriched products: Juice, cereals, soy milk.
  • Fish with bones: Sardins, salmon.

• Deficiency: Calcium deficiency can lead to osteoporosis, disease, characterized by weakness and fragility of bones. Symptoms of deficiency may include muscle cramps, numbness in the limbs and increased irritability.

• Excess: Excess calcium can lead to constipation, the formation of stones in the kidneys and a violation of the assimilation of other minerals.

Phosphorus: bones, energy and DNA

Phosphorus is the second most common mineral in the body and is necessary for the health of bones and teeth. It also plays an important role in energy metabolism, DNA and RNA synthesis, as well as in maintaining the acid-base balance in the body.

• Functions:

  • Health of bones and teeth: Phosphorus is a component of bones and teeth, providing their strength and structure.
  • Energy exchange: Phosphorus participates in energy exchange, helping to convert food into energy.
  • Synthesis DNA and RNA: Phosphorus is necessary for the synthesis of DNA and RNA, the genetic material of the cells.
  • Acid-base balance: Phosphorus helps to maintain the acid-base balance in the body.

• Sources:

  • Meat, poultry, fish.
  • Dairy products.
  • Eggs.
  • Nuts and seeds.
  • Legumes.
  • Whole grain products.

• Deficiency: Phosphorus deficiency is rare.

• Excess: Excess phosphorus can disrupt calcium absorption.

Magnesium: muscles, nerves and heart

Magnesium is involved in more than 300 enzymatic reactions in the body and is necessary for the functioning of muscles and nerves, regulation of blood pressure, maintaining the health of the heart and bones, as well as monitoring the level of sugar in the blood.

• Functions:

  • Muscle function: Magnesium helps to relax muscles and prevents muscle cramps.
  • Nervous function: Magnesium helps transmit nerve impulses and regulates the mood.
  • Heart of heart: Magnesium helps maintain heart health and regulates blood pressure.
  • Bone health: Magnesium is involved in the formation of bones.
  • Blood sugar control: Magnesium can help control blood sugar.

• Sources:

  • Green sheet vegetables: Spinach, cabbage kale.
  • Nuts and seeds: Almonds, cashew, pumpkin seeds.
  • Legumes.
  • Whole grain products.
  • Avocado.
  • Dark chocolate.

• Deficiency: Magnesium deficiency is relatively common and can lead to muscle cramps, fatigue, insomnia, irritability, irregular heartbeat and increased risk of developing cardiovascular diseases and type 2 diabetes.

• Excess: Excess magnesium, usually caused by the use of additives, can lead to diarrhea, nausea and cramps in the abdomen.

Sodium: water balance, nerves and muscles

Sodium is an electrolyte that helps regulate the water balance in the body, maintain normal blood pressure and the functioning of nerves and muscles.

• Functions:

  • Water balance: Sodium helps maintain water balance in the body, holding water in cells and tissues.
  • Blood pressure: Sodium helps regulate blood pressure.
  • Nervous function: Sodium helps transmit nerve impulses.
  • Muscle function: Sodium helps to reduce muscles.

• Sources:

  • Salted salt: The main source of sodium.
  • Processed products: Canned food, chips, fast food.
  • Some natural products: Celery, beets.

• Deficiency: Sodium deficiency is rare and usually occurs with excessive sweating, vomiting or diarrhea. Symptoms of deficiency may include headache, nausea, dizziness, muscle cramps and disorientation.

• Excess: Excess sodium can lead to increased blood pressure, which increases the risk of developing cardiovascular diseases, stroke and renal failure. It is recommended to limit sodium consumption up to 2300 mg per day or less.

Potassium: blood pressure, heart and muscles

Potassium is an electrolyte that helps regulate blood pressure, maintain heart health and the functioning of muscles and nerves. He also plays a role in water balance and pH-balance in the body.

• Functions:

  • Blood pressure: Potassium helps regulate blood pressure, counteracting sodium effects.
  • Heart of heart: Potassium helps maintain heart health and regulates the heartbeat.
  • Muscle function: Potassium helps to reduce muscles.
  • Nervous function: Potassium helps transmit nerve impulses.
  • Water balance: Potassium is involved in the regulation of water balance in the body.
  • PH-Balance: Potassium helps to maintain a pH balance in the body.

• Sources:

  • Fruits: Banans, oranges, melons, apricots, avocados.
  • Vegetables: Potatoes, sweet potatoes, spinach, broccoli, tomatoes.
  • Legumes.
  • Dairy products.
  • Meat and poultry.

• Deficiency: Potassium deficiency can lead to muscle weakness, fatigue, constipation, irregular heartbeat and increased risk of high blood pressure.

• Excess: Excess potassium (hyperkalemia) can be dangerous and lead to heart problems, including heart arrest. Hyperkalemia is more common in people with kidney diseases.

Chloride: water balance, digestion and acid-base balance

Chloride is an electrolyte that helps regulate the water balance in the body, maintain normal blood pressure, participate in digestion and maintain acid-base balance.

• Functions:

  • Water balance: Chloride helps maintain water balance in the body.
  • Blood pressure: Chloride helps regulate blood pressure.
  • Digestion: Chloride is a component of gastric juice, which is necessary for digestion of food.
  • Acid-base balance: Chloride helps to maintain the acid-base balance in the body.

• Sources:

  • Salt (sodium chloride): The main source of chloride.
  • Processed products.
  • Some vegetables: Celery, tomatoes.

• Deficiency: Cloride deficiency is rare.

• Excess: Excess chloride is usually associated with an excess of sodium and can lead to increased blood pressure.

Sulfur: squirrels, enzymes and hormones

Sure is a component of many proteins, enzymes and hormones in the body. It plays a role in the structure of proteins, the synthesis of glutathione (powerful antioxidant) and detoxification.

• Functions:

  • Protein structure: Sure is necessary to maintain a three -dimensional structure of proteins.
  • Synthesis glutathione: Sure is necessary for the synthesis of glutathione, a powerful antioxidant that protects the cells from damage.
  • Detoxification: Sure is involved in the detoxification of the body, helping to remove toxins.
  • Hormone synthesis: Sure is a component of some hormones, such as insulin.

• Sources:

  • Meat, poultry, fish.
  • Eggs.
  • Dairy products.
  • Nuts and seeds.
  • Legumes.
  • Vegetables of the Cross -Belief family: Broccoli, cabbage, cauliflower.

• Deficiency: Sulfur deficiency is rare.

• Excess: Excess sulfur is rare and usually does not cause serious side effects.

Iron: oxygen, energy and immunity

Iron is an important component of hemoglobin, protein in red blood cells, which transfers oxygen from lungs to tissue throughout the body. It also plays a role in energy exchange, immune function and cognitive functions.

• Functions:

  • Oxygen transport: Iron is a component of hemoglobin, which transfers oxygen from the lungs to the tissue.
  • Energy exchange: Iron is involved in energy exchange.
  • Immune function: Iron supports the immune function.
  • Cognitive functions: Iron is necessary for cognitive functions, such as memory and concentration.

• Sources:

  • Hemic iron (better absorbed): Meat (especially red meat), poultry, fish.
  • Neghemian iron: Legumes, spinach, enriched cereals. Vitamin C improves the absorption of non -meter iron.

• Deficiency: Iron deficiency is common, especially in women of childbearing age, pregnant women and children. Iron deficiency can lead to iron deficiency anemia, a disease characterized by fatigue, weakness, pallor of the skin, dizziness, headache and shortness of breath.

• Excess: Excess iron can be toxic and lead to damage to the liver, heart and other organs. Genetic disease of hemochromatosis can lead to iron accumulation in the body.

Zinc: immunity, wound healing and cell growth

Zinc plays an important role in the immune function, healing of wounds, growth and development of cells, DNA and RNA synthesis, as well as in a sense of taste and smell.

• Functions:

  • Immune function: Zinc is necessary for the normal functioning of immune cells, such as T cells and B cells.
  • Wound healing: Zinc promotes wound healing.
  • Cell growth and development: Zinc is necessary for the growth and development of cells.
  • Synthesis DNA and RNA: Zinc is involved in the synthesis of DNA and RNA.
  • Taste and smell: Zinc is necessary for a normal sensation of taste and smell.

• Sources:

  • Meat, poultry, fish.
  • Seafood (especially oysters).
  • Nuts and seeds.
  • Legumes.
  • Whole grain products.

• Deficiency: Zinc deficiency can lead to a weakening of the immune function, slowed down the healing of wounds, loss of appetite, loss of taste and smell, diarrhea, hair loss and skin rashes.

• Excess: Excess zinc can lead to nausea, vomiting, diarrhea, headache, reduction of immune function and impaired copper assimilation.

Copper: iron, energy and nervous system

Copper is involved in iron metabolism, energy metabolism, formation of connective tissue, the functioning of the nervous system and the immune function.

• Functions:

  • Iron metabolism: Copper is necessary for the assimilation and use of iron.
  • Energy exchange: Copper is involved in energy exchange.
  • Connective tissue: Copper is necessary for the formation of connective tissue, such as collagen and elastin.
  • Nervous system: Copper is necessary for the functioning of the nervous system.
  • Immune function: Copper supports the immune function.

• Sources:

  • Seafood.
  • Nuts and seeds.
  • Legumes.
  • Liver.
  • Dark chocolate.

• Deficiency: The shortage of copper is rare, but can occur in people with diseases that violate the absorption of copper, or in infants who receive only cow’s milk. The shortage of copper can lead to anemia, weakness, osteoporosis, problems with the nervous system and weakening of the immune function.

• Excess: Excess copper can be toxic and lead to nausea, vomiting, diarrhea, damage to the liver and kidneys.

Manganese: bones, energy and antioxidant protection

The manganese is involved in the formation of bones, energy metabolism, metabolism of amino acids, cholesterol and carbohydrates, and also acts as an antioxidant.

• Functions:

  • Bone formation: Manganese is necessary for the formation of bones.
  • Energy exchange: The manganese is involved in energy exchange.
  • Metabolism of amino acids, cholesterol and carbohydrates: The manganese is involved in the metabolism of amino acids, cholesterol and carbohydrates.
  • Antioxidant Protection: Manganese is a component of the antioxidant enzyme superoxidsmouth (SOD).

• Sources:

  • Whole grain products.
  • Nuts and seeds.
  • Legumes.
  • Tea.
  • Green sheet vegetables.

• Deficiency: Manganese deficiency is rare.

• Excess: Excess manganese can be toxic and lead to neurological problems.

Iodine: thyroid gland and hormones

Iodine is necessary for the production of thyroid hormones that regulate metabolism, growth and development.

• Functions:

  • Thyroid hormones: Iodine is necessary for the production of thyroid hormones, such as thyroxine (T4) and triiodothyronine (T3). These hormones regulate metabolism, growth and development.

• Sources:

  • Iodized salt: The main source of iodine in most countries.
  • Seafood.
  • Seaweed.
  • Dairy products.
  • Eggs.

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