The
Importance of Vitamins and Minerals in Everyday Nutrition
Vitamins and minerals are often called micronutrients, although their effects on the human body are rare. They are important for maintaining many physiological functions, from supporting the immune system and cognitive function to ensuring proper growth and development. Although our body needs them in small amounts compared to macronutrients such as carbohydrates, proteins and fats, the lack of vitamins and minerals can cause serious health problems, including chronic diseases, weakness power and development problems.
Understanding the importance of vitamins and minerals in our daily diet allows us to make the right choices about our diet and how we can maintain our overall health.
This article will examine the important
role of these nutrients, how to make a complete diet, and
the best foods for each vitamin and mineral.
Vitamins: organic compounds essential for life
Vitamins are organic compounds that our bodies cannot produce in full.
Therefore, we must get them from the food we eat. There are two types of
vitamins: fat-soluble vitamins and water-soluble vitamins. Fat-soluble vitamins
are stored in fatty tissue and the liver, while water-soluble vitamins are not
stored in large quantities and must be consumed regularly.
A. Fat-Soluble Vitamins
Vitamins A, D, E and K are packed with nutritious fats
and stored in the body, which means deficiency starts slowly.
However, excessive consumption of fat-soluble vitamins, especially through
supplements, can lead to toxicity.
Vitamin A:
Role: Supports
vision, immune function and cell growth. It also plays an
important role in maintaining healthy skin and mucous membranes.
Deficiency: can cause
night blindness, increased infections and skin problems.
Sources: Liver, milk, eggs, and orange or dark green
vegetables such as carrots, sweet potatoes, and spinach.
Vitamin D:
Role: It is
important for calcium absorption and bone health. It also supports the immune
system and can help control the condition.
Deficiency: can
cause rickets in children (soft bones, weak bones) and
osteomalacia or osteoporosis in adults.
Sources: Fatty fish (salmon, mackerel), strong dairy products and
exposure to the sun.
Vitamin E:
Role: Acts as an antioxidant, protecting cells
from oxidative damage. It also supports prevention and physical health.
Deficiency: small, but it can lead
to muscle and nerve damage.
Sources: Nuts, seeds, vegetables and vegetable oils such
as sunflower oil and olive oil.
Vitamin K:
Role: important for
blood clotting and bone metabolism.
Deficiency: can cause excessive bleeding and bone weakness.
Sources: green
vegetables (kale, spinach), broccoli and Brussels sprouts.
Water soluble vitamins
Water-soluble vitamins include group B
complex and vitamin C. Since these vitamins are not stored in
large quantities in the body, they must always be
replenished through food.
B-Complex Vitamins (B1, B2, B3, B5, B6,
B7, B9, B12):
Role: B Viamin is important for production,
brain work and reddement. They also help to make food
we eat for our body.
B1 (Trariamine): Support muscle activity and metabolism can. Found in
grains, fruit and pork.
B2 (riboflavin): contributes to energy production and physical health. It
is found in milk, eggs and green vegetables.
B3 (niacin):
important for digestion, skin health and nervous function. It
is found in poultry, fish and peanuts.
B5 (pantothenic acid): important for the production of hormones and cholesterol. It
is found in chicken, beef, potatoes and corn.
B6 (pyridoxine): involved in protein metabolism, brain development and neurotransmitter
production. It is found in chickpeas, salmon and bananas.
B7 (biotin):
contributes to healthy hair, skin and nails and participates in
metabolism. It is found in eggs, almonds and sweet
potatoes.
B9 (folate):
important for DNA synthesis and cell division, making it especially
important during pregnancy. It is found in green vegetables,
legumes and whole grains.
B12 (cobalamin): important for nerve function and red blood cell production.
It is found in animal products such as meat, fish and dairy products.
Vitamin C:
Role: Works as an antioxidant, supports the immune
system, promotes the production of collagen (important for the skin, bones and
blood vessels), and improves iron absorption.
Weakness: can cause scurvy, bleeding gums, ulcers, and
poor wound healing.
Sources: citrus fruits
(oranges, lemons), strawberries, peppers and broccoli.
Minerals: essential elements for health
Minerals are rare substances that the
body needs to perform various functions. They are divided into two groups: macrominerals,
which are needed in large quantities, and trace elements,
which are needed in small amounts but are important for
health.
A. Macrominerals
Calcium:
Role: Important for healthy bones and teeth, nerve function,
nerve symptoms and blood clotting.
Deficiency: can lead
to weak bones, dental problems and, in severe cases,
osteoporosis.
Sources: Dairy products, fortified vegetable milk, green leafy vegetables and
tofu.
Phosphorus:
Role: Works with calcium to build bones and
teeth, and participates in energy production and cellular repair.
Sources: Dairy, fish, meat and whole grains.
Magnesium:
Role: Involved in more than 300
biochemical reactions in the body, including muscle and nerve function, blood
sugar control, and blood pressure regulation.
Deficiency: Can lead to muscle cramps, fatigue,
and frequent heart attacks.
Sources: Green
leafy vegetables, nuts, seeds and whole grains.
Sodium:
Role: Helps maintain fluid balance,
supports muscle and nerve function, and controls blood
pressure.
Excess: too much
sodium can cause high blood pressure and increase the risk of heart
disease.
Sources: table salt,
processed foods and canned soups.
Potassium:
Role: Works with sodium to maintain fluid
balance, helps regulate muscle contraction, and supports heart
health.
Deficiency: can cause weakness, fatigue and
muscle weakness.
Sources: bananas, potatoes, tomatoes and vegetables.
Sulfur:
Role: Part of essential amino acids and vitamins,
helps in the production of proteins and enzymes.
Sources: protein-rich foods
such as meat, fish, eggs and legumes.
B. Trace Minerals
Iron:
Role: It is necessary for the production of
hemoglobin, a protein in red blood cells that carries oxygen throughout
the body. It also plays a role in energy production and prevention.
Lack of energy:
Can cause anemia, leading to fatigue, weakness and
cognitive dysfunction.
Sources: Red meat, poultry, beans, lentils and whole
grains
Zinc:
Role: Supports immune function, wound healing and
DNA synthesis. It also plays a role in growth and smell.
Deficiency: Can
cause defecation, poor immunity and delayed wound healing.
Sources: Meat, shellfish, legumes, nuts and seeds.
Iodine:
Role: It is important for the functioning of
the thyroid, which controls metabolism and growth.
Deficiency: Can lead to goiter (enlarged
thyroid gland) and developmental delay in children.
Sources: Iodized salt, seafood and
dairy products.
Selenium:
Role: Acts as an antioxidant, protects cells
from damage and supports thyroid function.
Sources: Brazil
nuts, seafood and eggs.
Copper:
Role: important for iron metabolism, energy production and
the formation of connective tissue.
Sources: fish, nuts, seeds and
whole grains.
Make sure you get enough vitamins and minerals
A varied diet, with fruits, vegetables,
lean proteins, vegetables and healthy fats, is the most
effective way to ensure adequate intake of vitamins and minerals. However,
some people may need supplements, especially those with
dietary restrictions, pregnant women, or the elderly who may have
increased dietary needs or difficulty obtaining certain foods.
Tips for meeting your daily
nutritional needs:
Eat the rainbow: Eating a variety of fruits and vegetables provides you with a variety of
vitamins, minerals and antioxidants.
Balance macronutrients: Combine protein and healthy fats with complex
carbohydrates to ensure a balanced intake of essential nutrients.
Fortified Foods: Consider healthy foods, such as cereal, plant-based
milk, and fruit juices, which are often packed with
essential vitamins and minerals such as iron, calcium, and vitamin D. strong.
Limit processed foods: Processed and refined foods are often lacking in essential
nutrients and can be high in unhealthy fats, sugars and sodium.
Consult with Healthcare Providers: If you're concerned about potential deficiencies or have specific
health conditions, consult with a doctor or a registered dietitian to determine
if supplements are needed.
Role of nutritional supplements
If food is supposed to be the source of vitamins and
minerals, dietary supplements can also help fill nutritional deficiencies.
Multivitamin, calcium, vitamin D, and iron supplements are recommended for some
people. However, supplements should be used with caution, because excessive
consumption of certain vitamins and minerals can cause toxicity and worsen
health.
Conclusion
Vitamins and minerals are important for
maintaining good health and preventing disease. They play an important role in
all body functions, from creating energy to protect against oxidative stress,
building strong bones and supporting immune function. In order to live a
healthy life, it is important to ensure that you consume these essential
nutrients properly through the right foods and in a variety of ways. By
focusing on whole foods, eating a variety of fruits and vegetables, and staying
hydrated, you can give your body the nutrients it needs to thrive.
