Vitamins and minerals: necessity and sources

Vitamins and minerals: necessity and sources

Chapter 1: Fundamental Building Blocks of Life: Vitamins and their roles

Vitamins are organic compounds necessary in small quantities to maintain life and normal functioning of the body. They do not provide energy directly, but play a key role in metabolic processes, allowing the body to use energy coming from food. Vitamins are divided into two main groups: fat -soluble and water -soluble.

1.1 fat -soluble vitamins: A, D, E, and K – reserves and risks of an overdose

Fat -soluble vitamins (A, D, E, and K) are dissolved in fats and oils, and not in water. They are absorbed in the intestines along with food fats and can accumulate in the tissues of the body, especially in the liver and adipose tissue. This means that the body can create reserves of these vitamins, but also increases the risk of overdose with excessive consumption.

• Vitamin A (retinol, retinal, retinoic acid): vision, immunity and growth

  • Role in the body: Vitamin A plays a key role in maintaining visual health, especially in conditions of low illumination. It is necessary for the formation of a rhodopsin, a photosensitive pigment in the retina. In addition, vitamin A is important for maintaining the health of the skin and mucous membranes, which serve as a barrier against infections. He also participates in the growth and development of bones, teeth and immune system.
  • Sources:
    • Vitamin A predecessors (carotenoids): Carrots, pumpkin, sweet potatoes, spinach, broccoli, apricots, mangoes. Carotinoids, especially beta-carotene, are converted into vitamin A in the body.
    • Ready vitamin A (retinol): The liver (beef, chicken), fish oil, egg yolks, dairy products (whole milk, cheese).
  • Deficiency: The deficiency of vitamin A can lead to chicken blindness (nicatalopia), dry skin and mucous membranes, increased susceptibility to infections, and slowing down in children.
  • Overdose: An overdose of vitamin A (hypervitaminosis A) can cause nausea, vomiting, headache, dizziness, fatigue, irritability, loss of appetite, hair loss, dry skin, liver damage and congenital defects in the fetus during pregnancy. It is important to observe the recommended doses and avoid excessive use of additives with vitamin A.

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

  • Role in the body: Vitamin D plays a decisive role in regulating the level of calcium and phosphorus in the blood, which is necessary for the health of bones and teeth. It contributes to the absorption of calcium in the intestines and its deposition in the bones. In addition, vitamin D is involved in the operation of the immune system, the regulation of cellular growth and a decrease in inflammation.
  • Sources:
    • Sunlight: Under the influence of sunlight (UV-B), the skin synthesizes vitamin D3 (cholecalciferol).
    • Food: Bold fish (salmon, tuna, mackerel), egg yolks, liver, mushrooms (grown under a UV), enriched products (milk, cereals).
    • Supplements: Vitamin D3 (cholecalciferol) or vitamin D2 (ergocalciferol).
  • Deficiency: Vitamin D deficiency can lead to rickets in children (bone deformation), osteomination in adults (softening of bones), increased risk of fractures, muscle weakness, increased susceptibility to infections, depression and other health problems.
  • Overdose: An overdose of vitamin D can cause an increase in blood calcium (hypercalcemia), which can lead to nausea, vomiting, weakness, frequent urination, the formation of kidney stones, damage to the kidneys and cardiovascular problems. It is important to control the level of vitamin D in the blood and not exceed the recommended doses.

• Vitamin E (tocopherol): antioxidant protection and cell health

  • Role in the body: Vitamin E is a powerful antioxidant that protects the body cells from damage by free radicals. He also participates in maintaining the health of the skin, hair and eyes, as well as in the work of the immune system. Vitamin E can help reduce the risk of cardiovascular diseases, cancer and other chronic diseases.
  • Sources:
    • Vegetable oils: Sunflower, safflore, olive, soy, corn.
    • Nuts and seeds: Almonds, hazelnuts, peanuts, sunflower seeds, pumpkin seeds.
    • Green sheet vegetables: Spinach, broccoli.
    • Avocado, wheat germ.
  • Deficiency: Vitamin E deficiency is rare, but can occur in people with impaired fat absorption, such as cystic fibrosis or Crohn’s disease. Symptoms of deficiency include muscle weakness, loss of coordination, nerves damage, anemia and vision problems.
  • Overdose: An overdose of vitamin E is rare, but high doses can increase the risk of bleeding, especially in people taking anticoagulants.

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

  • Role in the body: Vitamin K plays a key role in blood coagulation necessary to stop bleeding. It is also important for the health of bones, helping them to remain strong and dense. Vitamin K is involved in the synthesis of proteins necessary for bone metabolism.
  • Sources:
    • Green sheet vegetables: Spinach, broccoli, cabbage, parsley.
    • Vegetable oils: Soyevo, rapeseed, olive.
    • Intestinal microflora: Some bacteria in the intestines synthesize vitamin K2 (menachinon).
    • Enzymed products: NATTO (fermented soybeans).
  • Deficiency: Vitamin K deficiency can lead to a impaired blood coagulation, which manifests itself in the form of bleeding from the nose, gums, light formation of bruises and hemorrhages. Newborns are especially at risk of vitamin K deficiency, so they often injure vitamin K after birth.
  • Overdose: An overdose of vitamin K is rare and usually does not cause serious side effects. However, high doses can interact with anticoagulants.

1.2 Water -soluble vitamins: C and group B – rapid excretion and the need for regular replenishment

Water -soluble vitamins (vitamin C and all vitamins of group B) dissolve in water and do not accumulate in the body in significant quantities. The excess of these vitamins are excreted in the urine, so it is necessary to regularly replenish their stocks with food or additives.

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

  • Role in the body: Vitamin C is a powerful antioxidant that protects the body cells from damage by free radicals. It also plays a key role in maintaining the immune system, stimulating the production and activity of white blood cells. Vitamin C is necessary for the synthesis of collagen, protein, which forms the basis of connective tissue, skin, bones and blood vessels. It also promotes wound healing and improves the absorption of iron from plant products.
  • Sources:
    • Citrus: Oranges, lemons, grapefruit, lime.
    • Berries: Strawberries, raspberries, blueberries, cranberries.
    • Vegetables: Pepper (especially red and yellow), broccoli, Brussels cabbage, cauliflower, spinach, tomatoes, potatoes.
    • Exotic fruits: Kiwi, mango, papaya, pineapple.
  • Deficiency: The deficiency of vitamin C (scurvy) can lead to weakness, fatigue, bleeding of the gums, teeth, slow healing of wounds, joint pain and muscles, anemia and increased susceptibility to infections.
  • Overdose: An overdose of vitamin C is rare, but high doses can cause stomach disorder, diarrhea, nausea, vomiting, heartburn and headache. In people with genetic disease, hemochromatosis (excessive accumulation of iron in the body), high doses of vitamin C can aggravate the condition.

• B vitamins B: energy, nervous system and general health

  B vitamins are a complex of eight different vitamins, each of which plays a unique role in the body. They participate in the metabolism of carbohydrates, fats and proteins, helping the body transform food into energy. B vitamins are also necessary to maintain the health of the nervous system, skin, hair and eyes.

  • Vitamin B1 (TIAMIN): Connection of carbohydrates into energy, the work of the nervous system. Sources: pork, whole grain products, legumes, nuts. Deficiency: Beri-Buri disease.
  • Vitamin B2 (Riboflavin): Energy exchange, skin and eye health. Sources: dairy products, meat, eggs, green leafy vegetables, enriched cereals. Deficiency: inflammation of the mucous membranes, cracks in the corners of the mouth.
  • Vitamin B3 (Niacin): Energy metabolism, skin and nervous system health. Sources: meat, fish, poultry, peanuts, mushrooms, enriched cereals. Deficiency: Pellagra (dermatitis, diarrhea, dementia).
  • Vitamin B5 (pantotenic acid): Energy metabolism, synthesis of hormones and cholesterol. Sources: widespread in food, especially in meat, eggs, milk, vegetables. Deficiency: It is rare.
  • Vitamin B6 (Pyridoxin): Amino acid metabolism, the work of the nervous system, the formation of red blood cells. Sources: meat, fish, poultry, bananas, avocados, potatoes, enriched cereals. Deficiency: anemia, dermatitis, neurological disorders.
  • Vitamin B7 (Biotin): Metabolism of fats, carbohydrates and proteins, skin, hair and nails. Sources: eggs, liver, nuts, seeds, yeast. Deficiency: rarely occurs, can cause hair loss, dermatitis.
  • Vitamin B9 (folic acid): The formation of new cells is especially important during pregnancy to prevent defects in the nervous tube in the fetus. Sources: green leafy vegetables, legumes, citrus fruits, enriched cereals. Deficiency: anemia, defects of the nervous tube in the fetus.
  • Vitamin B12 (cobalamin): The work of the nervous system, the formation of red blood cells. Sources: animal products (meat, fish, poultry, eggs, dairy products). Vegetarians and vegans are recommended to take additives with vitamin B12. Deficiency: anemia, neurological disorders.

Chapter 2: Minerals: indispensable elements for health and well -being

Minerals are inorganic substances necessary for the normal functioning of the body. They do not provide energy, but play an important role in various processes, such as the formation of bones and teeth, regulation of the balance of fluid, the transfer of nerve impulses and the production of hormones. Minerals are divided into macro elements and trace elements, depending on the amount necessary for the body.

2.1 Macro elements: calcium, phosphorus, magnesium, sodium, potassium and chloride – the need for large quantities

Macro elements are minerals that the body needs in relatively large quantities (more than 100 mg per day). They play an important role in maintaining the structure of bones, regulating the balance of fluid, transmitting nerve impulses and contraction of muscles.

• Calcium (CA): bones, teeth, muscles and nerves

  • Role in the body: Calcium is the main component of bones and teeth, providing their strength and structure. It is also necessary to reduce muscles, transmit nerve impulses, blood coagulation and regulation of heart rhythm.
  • Sources: Dairy products (milk, yogurt, cheese), green leafy vegetables (cabbage, broccoli), enriched products (soy milk, orange juice), tofu (with the addition of calcium), fish (sardines, salmon) with bones.
  • Deficiency: Calcium deficiency can lead to osteoporosis (reduction of bone density), rickets in children, muscle cramps, numbness and tingling in the limbs.
  • Overdose: An overdose of calcium can cause constipation, the formation of kidney stones, violation of the absorption of other minerals (for example, iron and zinc) and, in rare cases, hypercalcemia (increased blood calcium).

• Phosphorus (p): bones, energy and cell membranes

  • Role in the body: Phosphorus is an important component of bones and teeth, and also participates in energy metabolism (ATP formation), DNA and RNA synthesis, and maintaining the structure of cell membranes.
  • Sources: Dairy products, meat, fish, poultry, eggs, legumes, nuts, seeds, whole grain products.
  • Deficiency: Phosphorus deficiency is rare, but can occur in people with severe kidney diseases or dysfunction of nutrients. Symptoms of deficiency include muscle weakness, bone pain, loss of appetite and anemia.
  • Overdose: An overdose of phosphorus can disrupt calcium absorption and lead to problems with bones.

• Magnesium (mg): muscles, nerves, heart and bones

  • Role in the body: Magnesium is involved in more than 300 enzymatic reactions in the body, including energy metabolism, synthesis of proteins, regulation of blood sugar, maintaining muscle and nerves health, and bone formation. It also helps regulate blood pressure and heart rhythm.
  • Sources: Green leaf vegetables (spinach, cabbage), nuts (almonds, cashews), seeds (pumpkin, sunflower), legumes (black beans, lentils), whole grain products (brown rice, sheep), avocados, dark chocolate.
  • Deficiency: Magnesium deficiency can lead to muscle cramps, fatigue, weakness, irritability, insomnia, increased blood pressure, heart rhythm and osteoporosis.
  • Overdose: An overdose of magnesium from food sources is rare. However, an overdose of additives with magnesium can cause diarrhea, nausea, vomiting and muscle weakness.

• Sodium (Na): balance of liquid, nerves and muscles

  • Role in the body: Sodium is the main electrolyte in the body, which helps maintain fluid balance, regulates blood pressure, transfers nervous impulses and ensures muscle contraction.
  • Sources: Salt, treated foods, canned food, fast food, meat delicacies, cheeses, sauces.
  • Deficiency: Sodium deficiency (hyponatremia) is rare and usually occurs due to excessive sweating, vomiting, diarrhea or taking some drugs. Symptoms of deficiency include nausea, vomiting, headache, muscle cramps, weakness, disorientation and, in severe cases, to whom.
  • Overdose: An overdose of sodium can lead to increased blood pressure (hypertension), edema, fluid retention in the body and increased risk of cardiovascular diseases.

• Potassium (k): fluid balance, nerves and muscles

  • Role in the body: Potassium is another important electrolyte that helps maintain a fluid balance, regulates blood pressure, transfers nerve impulses and ensures muscle contraction. It is also important for the health of the heart and kidneys.
  • Sources: Fruits (bananas, oranges, melons, apricots), vegetables (potatoes, sweet potatoes, spinach, broccoli, tomatoes), legumes (white beans, lentils), dairy products.
  • Deficiency: Potassium deficiency (hypokalemia) can occur due to excessive sweating, vomiting, diarrhea, diuretics or some kidney diseases. Symptoms of deficiency include muscle weakness, fatigue, constipation, heart rhythm and, in severe cases, paralysis.
  • Overdose: An overdose of potassium (hyperkalemia) can be dangerous, especially for people with kidney diseases. Symptoms of an overdose include muscle weakness, heart rate and, in severe cases, cardiac arrest.

• Chloride (CL): fluid balance and digestion

  • Role in the body: Chloride is the main anion (negatively charged ion) in the body, which helps maintain fluid balance, regulates the acid-base balance and is necessary for the formation of gastric juice (hydrochloric acid), which helps to digest food.
  • Sources: Salt, treated foods, canned food, seaweed.
  • Deficiency: Chloride deficiency is rare and usually occurs due to excessive fluid loss (vomiting, diarrhea) or diuretics. Symptoms of deficiency include weakness, muscle cramps and violation of acid-base balance.
  • Overdose: An overdose of chloride is usually associated with an overdose of sodium (table salt) and can lead to increased blood pressure and other health problems.

2.2 trace elements: iron, zinc, iodine, selenium, copper, manganese, chrome and molybdenum – the need for minor quantities, but critically important

Microelements are minerals that the body needs in very small quantities (less than 100 mg per day). Despite a small need, they play a critical role in various processes, such as the formation of red blood cells, the functioning of the immune system, the regulation of hormones and protection against free radicals.

• Iron (Fe): oxygen transport and energy metabolism

  • Role in the body: Iron is a key component of hemoglobin, protein in red blood cells, which transfers oxygen from lungs to all tissues of the body. It is also part of myoglobin, protein in the muscles that storage oxygen. Iron is necessary for energy metabolism, growth and development, and the functioning of the immune system.
  • Sources:
    • Hemic iron (better absorbed): Meat (especially red), poultry, fish, seafood.
    • Neghemian iron (worse absorbed): Legumes (lentils, beans, peas), green leafy vegetables (spinach, cabbage), dried fruits (raisins, dried apricots), nuts, seeds, enriched cereals. To improve the absorption of a non -meter iron, it is recommended to use it along with products rich in vitamin C (for example, citrus fruits, pepper).
  • Deficiency: Iron deficiency can lead to iron deficiency anemia, which manifests itself in the form of fatigue, weakness, pallor of the skin, shortness of breath, headache, dizziness, fragility of nails and hair, and increased susceptibility to infections. Women of childbearing age, pregnant women, children and vegetarians are at risk of iron deficiency.
  • Overdose: An overdose of iron can cause nausea, vomiting, abdominal pain, constipation or diarrhea. In severe cases, an overdose of iron can lead to damage to the liver, heart and other organs, and even to death. An overdose of iron for children is especially dangerous.

• Zinc (zn): immunity, wound healing and taste

  • Role in the body: Zinc plays an important role in the operation of the immune system, helping the body fight infections. It is also necessary for the healing of wounds, synthesis of DNA and proteins, the normal functioning of the senses (especially taste and smell), and growth and development.
  • Sources: Meat (especially red), poultry, seafood (especially oysters), nuts, seeds, legumes, whole grain products.
  • Deficiency: Zinc deficiency can lead to a weakening of the immune system, slowing down the healing of wounds, loss of appetite, violation of taste and smell, hair loss, dermatitis, growth retardation in children and problems with fertility.
  • Overdose: An overdose of zinc can cause nausea, vomiting, diarrhea, abdominal pain, headache and reduction of immunity. Long -term intake of high doses of zinc can disrupt the absorption of copper and lead to copper deficiency.

• Iodine (i): thyroid gland and metabolism

  • Role in the body: Iodine is necessary for the synthesis of thyroid hormones (thyroxine and triiodothyronine), which regulate metabolism, growth and development.
  • Sources: Iodized salt, seafood (sea fish, algae), dairy products, eggs.
  • Deficiency: Iodine deficiency can lead to hypothyroidism (a decrease in thyroid function), which manifests itself in the form of fatigue, weight gain, constipation, dry skin, hair loss, goiter (increase in thyroid gland) and mental retardation in children (cretinism). Pregnant women with iodine deficiency are exposed to increased risk of miscarriage, premature birth and birth of children with mental and physical deviations.
  • Overdose: An overdose of iodine can cause hyperthyroidism (increasing the function of the thyroid gland), which manifests itself in the form of nervousness, irritability, insomnia, weight loss, rapid heartbeat and sweating.

• Selenium (SE): Antioxidant protection and immunity

  • Role in the body: Selenium is a powerful antioxidant that protects the body cells from damage by free radicals. It also plays an important role in the functioning of the immune system, the synthesis of thyroid hormones and reproductive function.
  • Sources: Brazilian nuts, seafood (tuna, shrimp), meat, poultry, eggs, whole grain products. The content of selenium in plant products depends on the content of selenium in the soil on which they were grown.
  • Deficiency: Selenium deficiency can lead to a weakening of the immune system, cardiomyopathy (Keshan disease), Kashin-bee-based disease (osteoarthropathy), hypothyroidism and problems with fertility.
  • Overdose: An overdose of selenium (selenosis) can cause nausea, vomiting, diarrhea, hair loss, fragility of nails, garlic smell from the mouth, fatigue, irritability and damage to the nerves.

• Copper (CU): the formation of red blood cells and nervous system

  • Role in the body: Copper is necessary for the formation of red blood cells, maintaining the health of the nervous system, the synthesis of collagen, the absorption of iron and the work of the immune system. It is also a component of many enzymes.
  • Sources: Seafood (oysters, crabs, lobsters), nuts, seeds, legumes, liver, mushrooms, dark chocolate.
  • Deficiency: The shortage of copper can lead to anemia, weakening of the immune system, violation of growth and development, problems with bones and nervous system.
  • Overdose: An overdose of copper can cause nausea, vomiting, diarrhea, abdominal pain, damage to the liver and kidneys.

• Manganese (mn): metabolism, bones and antioxidant protection

  • Role in the body: The manganese is involved in the metabolism of carbohydrates, fats and proteins, bone formation, collagen synthesis and antioxidant protection (is a component of the enzyme of superoxidsmutase).
  • Sources: Whole grain products, nuts, seeds, legumes, green leafy vegetables, tea.
  • Deficiency: Manganese deficiency is rare and can lead to growth disorders, problems with bones, metabolic disorders and a decrease in fertility.
  • Overdose: An overdose of manganese can cause neurological disorders, such as parkinsonism.

• Chrome (CR): regulation of blood sugar levels

  • Role in the body: Chrome helps insulin transport glucose from blood into cells, adjusting blood sugar. He can also play a role in the metabolism of fats and proteins.
  • Sources: Broccoli, mushrooms, meat, beer yeast, whole grain products.
  • Deficiency: Chromium deficiency is rare and can lead to a violation of glucose tolerance, an increased level of cholesterol and triglycerides in the blood.
  • Overdose: An overdose of chromium is rare and usually does not cause serious side effects.

• MOLIBDEN (MO): Metabolism and Detoxification

  • Role in the body: Molibden is a component of several enzymes that participate in the metabolism of sulfur, purines and pyrimidins, as well as in the detoxification of the body from harmful substances.
  • Sources: Legumes (lentils, beans, peas), whole grain products, nuts, green leafy vegetables.
  • Deficiency: Molibden deficiency is very rare and can occur in people with genetic disorders.
  • Overdose: An overdose of molybdenum can cause gout.

Chapter 3: Interactions of Vitamins and Minerals: Synergy and Antagonism

Vitamins and minerals do not work in isolation. They interact with each other, strengthening or weakening the action of each other. Understanding these interactions is important for optimizing the consumption of nutrients and preventing deficiency or overdose.

• Synergy: Some vitamins and minerals work together to strengthen each other’s action.

  • Vitamin D and calcium: Vitamin D helps the absorption of calcium in the intestines and its deposit in the bones.
  • Vitamin C and iron: Vitamin C improves the absorption of non -meter iron from plant products.
  • Vitamin E and Selenium: Vitamin E and selenium are antioxidants that work together to protect cells from damage to free radicals.
  • B vitamins B: B vitamins work together to ensure energy metabolism.

• Antagonism: Some vitamins and minerals compete with each other for absorption or use in the body.

  • Calcium and iron: High calcium consumption can reduce iron absorption.
  • Zinc and copper: High zinc consumption can violate copper absorption.
  • Iron and zinc: High doses of iron can reduce zinc assimilation.
  • Vitamin E and vitamin K: High doses of vitamin E can interfere with blood coagulation, antagonizing vitamin K.

Chapter 4: Factors affecting the need for vitamins and minerals: individual differences and stages of life

The need for vitamins and minerals varies depending on many factors, including age, gender, health, lifestyle and diet.

• Age:

  • Children and adolescents: They need more vitamins and minerals to ensure the growth and development of bones, muscles and other tissues.
  • Elderly people: They may experience a decrease in the absorption of vitamins and minerals and need more some nutrients, such as vitamin D and vitamin B12.

• Floor:

  • Women: They need more iron during menstruation and pregnancy.
  • Men: They may need more zinc to maintain prostate health.

• Health status:

  • Pregnant women: They need more folic acid, iron and calcium to ensure the health of the mother and child.
  • People with chronic diseases: They may need additional vitamins and minerals to maintain the immune system and fight the disease.
  • People taking certain drugs: Some drugs may violate the absorption of vitamins and minerals.

• Life:

  • Vegetarians and vegans: Particular attention should be paid to the receipt of a sufficient amount of vitamin B12, iron, calcium, zinc and omega-3 fatty acids from plant sources or additives.
  • Athletes: They need more vitamins and minerals to maintain energy, restore muscles and protect against damage.
  • People prone to stress: They may need more vitamins of group B and vitamin C to maintain the immune system and stress stress.
  • Smokers: They need more vitamin C to protect against damage to free radicals.

• Diet:

  • A variety of and balanced nutrition: It provides the body with all the necessary vitamins and minerals.
  • Restrictive diets: They can lead to a deficiency of certain vitamins and minerals.
  • Processed products: They are often poor in vitamins and minerals and contain a lot of salt, sugar and harmful fats.

Chapter 5: Risks of deficiency and overdose: how to balance consumption

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