What Are Vitamins and Minerals?
Vitamins: are organic substances that are generally classified as either fat-soluble or water-soluble.
A. Fat-soluble vitamins (vitamin A, vitamin D, vitamin E, and vitamin K) dissolve in fat and tend to accumulate in the body.
B. Water-soluble vitamins (vitamin C and the B-complex vitamins, such as vitamin B6, vitamin B12, and folate) must dissolve in water before they can be absorbed by the body, and therefore cannot be stored.
Any water-soluble vitamins unused by the body are mainly lost through urine. So, it is necessary to follow the diet to fulfilled it daily needs of the body.
Minerals: They are inorganic elements that come from soil and water, and are absorbed by plants or by animals. The human body needs heavy amounts of minerals, such as calcium, to grow and stay healthy. Other minerals are chromium, copper, iodine, iron, selenium, and zinc are called trace minerals because you need only very small amounts of them.
What are the Importance, Source and daily intake of Vitamins and Minerals?
| Sr. No. | Vitamin Name | Synonym | Importance in Body | Daily Intake | Source of Vitamins | Take a Note |
| 1 | Vitamin A | Retinol | Important in Vision and Eye health. For body’s natural defense against illness and infection (the immune system). Keep skin and the lining (Coating) of some parts of the body, such as the nose. | 700 µg a day for men 600 µg a day for women | Cheese Eggs Oily fish Fortified low-fat spreads Milk and yoghurt Liver and liver products Seafood such as shrimp and salmon. | More than 1,500 µg/ day of vitamin A over many years may affect your bones. Over Vit. A may affect unborn baby. |
| 2 | Beta-carotene | NA | It’s turned into vitamin A in the body, so it can perform the same jobs in the body as vitamin A. | NA | Beta-carotene gives yellow and orange fruit and vegetables their colour. | NA |
| Vitamin B Complex | ||||||
| 3 | Vitamin B1 | Thiamin | Needed to the body for break down and release energy from food Required for nervous system healthy Thiamin deficiency can lead to beriberi, Wernicke-Korsakoff syndrome (with alcohol abuse) | 1.1 mg/day for men 0.8 mg/day for women | Green Peas, Lentils. Some fresh fruits (such as bananas and oranges)Nuts, Pork, Fish Wholegrain breads Some fortified breakfast cereals Sunflower seeds, Yogurt | Thiamin is destroyed with high-heat cooking or long cooking times. |
| 4 | Vitamin B2 | Riboflavin | Required to keep skin, eyes and the nervous system healthy. Key component of Coenzymes of body. To release energy from food it might help prevent migraines It gets its name from the Latin word “flavus” for yellow as a lot of B2 will turn your pee a bright Color. | 1.3 mg/day for men 1.1 mg/day for women | Milk Eggs Fortified breakfast cereals Mushrooms, asparagus Plain yoghurt, Salmon Spinach Almonds | UV light can destroy riboflavin, so ideally these foods should be kept out of direct sunlight. Excess amount is quickly excreted in the urine. |
| 5 | Vitamin B3 | Niacin There are 2 forms of niacin: A. Nicotinic acid B. Nicotinamide. | the body release energy from food keep the nervous system and skin healthy Niacin works in the body as a coenzyme, with more than 400 enzymes dependent on it. To create and repair DNA, and exert antioxidant effects | 16.5 mg/day for men 13.2 mg/day for women 8 mg NE for pregnant women, 17 mg NE for lactating women. | Red meat Fish Wheat flour Eggs Bananas Nuts and Seeds Brown Rice Corn * *Corn is naturally high in niacin, but it is bound to carbohydrates which makes it difficult for the human body to absorb. Nixtamalized Corn (a traditional process in tortilla making where corn is treated with calcium hydroxide, cooked, and ground) the niacin becomes absorbable because of the calcium hydroxide treatment. | Taking high doses of nicotinic acid supplements can cause skin flushes. Taking high doses for a long time could lead to liver damage. |
| 6 | Vitamin B5 | Pantothenic acid | It is a chemical compound that helps enzymes to build and break down fatty acids as well as perform other metabolic functions antioxidant activity that reduces low-grade inflammation | 5 mg daily for adult. 6 mg daily for pregnancy 7 mg daily for lactating women. | Vegetables Chicken Beef Liver and kidneys Eggs Mushrooms Avocado Breakfast cereals Potatoes Broccoli Oats | 200mg or less a day of pantothenic acid in supplements is unlikely to cause any harm. |
| 7 | Vitamin B6 | Pyridoxine | Required to use and store energy from protein and carbohydrates in food To maintain normal levels of homocysteine. It protects against memory loss, colorectal cancer. To support immune function and brain health. | 1.4mg a day for men 1.2mg a day for women 1.9 mg/day for pregnancy 2.0 mg/day for lactating women. | Pork Poultry, such as chicken or turkey Some fish Peanuts Soya beans Wheat germ Oats Bananas Milk Some fortified breakfast cereals | More than 200mg a day of vitamin B6 may lead to a loss of feeling in the arms and legs known as peripheral neuropathy. Pyridoxal 5’ phosphate (PLP) is the active coenzyme form and most common measure of B6 blood levels in the body. Unused amounts will exit the body through the urine. |
| 8 | Vitamin B7 | Biotin | Biotin is needed in very small amounts to help the body make fatty acids. It also helps to regulate signals sent by cells and the activity of genes | For Adult & Pregnant women need is 30 mg/daily. Lactating women need 35 mg/daily. | Vegetables Beef liver Eggs (cooked) Salmon Avocados Pork Sweet potato Nuts, seeds | The bacteria that live naturally in your bowel are able to make biotin Used for treatment for hair loss and to promote healthy hair, skin, and nails. |
| 9 | Vitamin B9 | Folate [Folic acid] or Folacin | Helps the body to form healthy red blood cells It will reduce the risk of birth defects called neural tube defects, such as spina bifida, in unborn babies A lack of folate could lead to folate deficiency anaemia. Folate helps to form DNA and RNA and is involved in protein metabolism. | Recommended dose is 200 micrograms (µg) of folate a day 600 micrograms /day for pregnancy 500 micrograms /day for lactating women | Broccoli Brussels sprouts Leafy green vegetables (turnip greens, spinach, romaine lettuce, asparagus) Eggs Peanuts Peas Chickpeas and kidney beans Liver (but avoid this during pregnancy)Breakfast cereals fortified with folic acid Sunflower seeds | Higher than 1mg can mask the symptoms of vitamin B12 deficiency, which can eventually damage the nervous system if it’s not spotted and treated. Drinking alcohol impair its absorption, so users need to aim 600 micrograms /day. |
| 10 | Vitamin B12 | Cobalamin | Helps to make red blood cells and keeping the nervous system healthyrelease energy from food Development of Brain and nerve cell. A lack of vitamin B12 could lead to vitamin B12 deficiency anaemia. | 2.4 micrograms a day of vitamin B12. 2.6 micrograms /day for pregnancy 2.8 micrograms /day for lactating women | Red Meat Fish Milk Cheese Eggs Some fortified breakfast cereals Soya or Rice milk | Vitamin B12 is a water-soluble vitamin, so any unused amount will exit the body through the urine. Deficiency may lead to: Fatigue, weakness Nerve damage with numbness, tingling in the hands and legs Memory loss, confusion Dementia Depression Seizures |
| 11 | Vitamin C | Ascorbic acid | Plays a role in controlling infections and maintaining healthy skin, blood vessels, bones and cartilage Required for Wound healing Lack of vitamin C can lead to scurvy. Powerful antioxidant. It is needed to make collagen, a fibrous protein in connective tissue. Vitamin C is needed for make several hormones and chemical messengers. | 90 mg/day for men 75 mg/day for women. For pregnancy and lactation, the amount increases to 85 mg and 120 mg daily required. | Citrus fruit, such as oranges and orange juice Peppers Strawberries Blackcurrants Broccoli Brussels sprouts Potatoes, Tomatoes Broccoli, Cabbage and Cauliflower | Not stored in Body as water soluble. More than 1,000 mg per day of vitamin C can cause: stomach pain Diarrhea flatulence |
| 12 | Vitamin D | Vitamin D supplements are available in two forms: vitamin D2 (“ergocalciferol” or pre-vitamin D) and vitamin D3 (“cholecalciferol”) | Vitamin D helps regulate the amount of calcium and phosphate It reduces cancer cell growth and help to control infections and inflammation. | 800 IU/daily for adult | Mainly from sun lights. oily fish – such as salmon, sardines, herring and mackerel Red meat Tuna Fish, Sword Fish, Salmon liver egg yolks fortified foods – such as some fat spreads and breakfast cereals | Symptoms of toxicity: Anorexia Weight loss Irregular heart beat Hardening of blood vessels and tissues due to increased blood levels of calcium, potentially leading to damage of the heart and kidneys |
| 13 | Vitamin E | Vitamin E exists in eight chemical forms (Tocopherol) | Vitamin E required for skin and eyes, defence against illness and infection (the immune system). Antioxidant alpha-tocopherol meets human requirements. | 15 mg/day for men 3 mg/day for women Lactating women need slightly more at 19 mg (28 IU) daily. | Plant oils – such as rapeseed (vegetable oil), sunflower, soya, corn and olive oil Nuts and seeds Wheatgerm – found in cereals and cereal product Pumpkin Red bell pepper Asparagus Almonds Mango Avocado | Deficiency may leads to Retinopathy (Damage to retina) Ataxia (Loss of body movements) Compromised in Immunity |
| 14 | Vitamin K | 1. Phylloquinone (found in green leaf) 2. Menaquinones (found in animal and bacteria) | Vitamin K needed for blood clotting (Prothrombin Protein- Vit K depended), wounds to heal. Osteocalcin is another protein that associated with vitamin K to produce healthy bone tissue. | 1 microgram a day of vitamin K for each kilogram of their body weight. | Green leafy vegetables – such as broccoli, Cabbage and spinach Vegetable oils-Soyabean and Canola oil Cereal grains Small amounts can also be found in meat and dairy foods. | Deficiency may leads to A longer time for blood to clot . Bleeding Hemorrhaging Osteopenia or osteoporosis |
Minerals
| Sr. No. | Name | Synonym | Importance in Body | Daily Intake | Source of Vitamins | Take a Note |
| 15 | Calcium | Ca | To build bones and keep teeth healthy Regulating muscle contractions, including your heartbeat. For blood clotting. | 1000 mg of calcium a day | Milk, cheese and other dairy foods (Cheese, Tofu, Yogurt) Green leafy vegetables – such as curly kale, okra but not spinach (spinach does contain high levels of calcium but the body cannot digest it all)Soya drinks with added calcium Bread and anything made with fortified flour Fish where you eat the bones – such as sardines and pilchards | More than 1,500mg a day could lead to stomach pain and diarrhoea. A lack of calcium could lead to a condition called rickets in children, and osteomalacia or osteoporosis in later life. Postmenopausal women- Estrogen required to increase Ca+ absorption, so may lead supplement for those women. |
| 16 | Iodine | NA | Iodine required to make thyroid hormones, which help keep cells and the metabolic rate. | 140 micrograms (μg) of iodine a day. 220 mcg/daily for pregnant. 290 mcg/daily for lactating | Sea fish Shellfish Eggs Beef Liver Chicken Seaweed Iodine can also be found in plant foods, such as cereals and grains, but the levels vary depending on the amount of iodine in the soil where the plants are grown. | Excess Iodine may affect Thyroid gland works, Weight Gain. |
| 17 | Iron | Fe | Iron is important in making red blood cells, which carry oxygen around the body. A lack of iron can lead to iron deficiency anaemia. | 8.7mg a day for men over 18 years old 14.8mg a day for women aged 19 to 50 8.7mg a day for women over 50 Women who lose a lot of blood during their monthly period and may risk of iron deficiency Anemia | Liver (but avoid this during pregnancy) Red meat Beans, such as red kidney beans, edamame beans and chickpeas Nuts Dried fruit – such as dried apricots Fortified breakfast cerealsSoy bean flour | Excess dose may create constipation, feeling sick, stomach pain. |
| 18 | Copper | Cu | Produce red and white blood cellsTrigger the release of iron to form haemoglobin, the substance that carries oxygen around the body It’s also thought to be important for infant growth, brain development, the immune system and strong bones. | 1.2mg of copper a day | Nuts Shell fish Offal | Excess dose may create stomach pain, sickness, diarrhoea, damage to the liver and kidneys. |
| 19 | Magnesium | Mg | turn the food we eat into energymake sure the parathyroid glands, which produce hormones important for bone health, work normally | 300mg a day for men (19 to 64 years) 270mg a day for women (19 to 64 years) | Spinach Nuts Whole meal bread | Excess dose may create diarrhoea. |
| 20 | Manganese | Mn | Manganese helps make and activate some of the enzymes in the body. Enzymes are proteins that help the body carry out chemical reactions, such as breaking down food. | 1.8–2.3 mg per day | Bread Nuts Breakfast cereals (especially wholegrain) Green vegetables – such as peas | Deficiency might cause bone demineralization and poor growth in children; skin rashes, hair depigmentation, decreased serum cholesterol, and increased alkaline phosphatase activity in men; and altered mood and increased premenstrual pain in women |
| 21 | Molybdenum | Mo | Molybdenum helps make and activate some of the proteins involved in chemical reactions (enzymes) that help with repairing and making genetic material. | 76 micrograms per day for women 109 micrograms per day for men. | Milk, cheese, cereal grains, legumes, nuts, leafy vegetables, and organ meats | Deficiency may lead to: brain dysfunctiondevelop seizures |
| 22 | Phosphorus | P | second most abundant mineral in the body build strong bones and teeth, and helps release energy from food. | 550mg of phosphorus a day | Red meatDairy foodsFishPoultryBreadBrown riceOats | Excess may cause Diarrhea or stomach pain. For longer period taken may leads to replace Calcium in bone and possible bone fracture. |
| 23 | Potassium | K | It is an electrolyte because it carries a small electrical charge that activates various cell and nerve functions It helps to control the balance of fluids in the body, and also helps the heart muscle work properly. | 3,500mg of potassium a day | Bananas Some vegetables – such as broccoli, parsnips and brussels sprouts Beans and pulses Coconut Waters Cashews, almonds Tomatoes Avocado Nuts and seeds Fish Beef Chicken Turkey | Too much potassium (hyperkalaemia.) can cause stomach pain, feeling sick and diarrhoea |
| 24 | Selenium | Se | Selenium helps the immune system work properly, as well as in reproduction. It also helps prevent damage to cells and tissues. Required for Thyroid Hormone metabolism, DNA Synthesis. | 75μg a day for men (19 to 64 years) 60μg a day for women (19 to 64 years) | Brazil nuts Fish Meat Eggs | Too much selenium causes selenosis, a condition that, in its mildest form, can lead to loss of hair and nails. |
| 25 | Sodium chloride (salt) | NaCl | Sodium and chloride are minerals needed by the body in small amounts to help keep the level of fluids in the body balanced. Chloride also helps the body digest food. | 6g of salt (2.4g of sodium) a day. | Ready meals Meat products – such as bacon Some breakfast cereals Cheese Tinned vegetables with added salt Some bread Savoury snacks | Having too much salt is linked to high blood pressure, which raises your risk of serious problems like strokes and heart attacks. |
| 26 | Zinc | Zn | To make new cells and enzymes Required for processing of carbohydrate, fat and protein in food Wound healing Required for creation of DNA, growth of cells, building proteins | 11 mg/day for men (aged 19 to 64 years) & Pregnant women 8 mg/day for women | Meat Shell fish Dairy foods – such as cheese Bread Legumes (Hindi: फलियां) Cereal products – such as wheatgerm | Taking high doses of zinc reduces the amount of copper the body can absorb. This can lead to anaemia and weakening of the bones. |
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Reference:
https://www.nhs.uk/conditions/vitamins-and-minerals
https://www.nccih.nih.gov/health/vitamins-and-minerals