Vitamins and minerals

Posted on by

Vitamins and minerals: a guide for micronutrients necessary for optimal health

I. Fundamentals of vitamins and minerals

1.1. Definition and classification

Vitamins and minerals are organic and inorganic compounds, respectively, necessary for the normal functioning of the body, but consumed in relatively small quantities. They are essential micronutrients, that is, the body cannot synthesize them independently in sufficient quantities (or does not synthesize at all), and therefore they must be obtained with food or additives.

  • Vitamins: Divided into two main groups:

    • Fatable vitamins (A, D, E, K): Dissolve in fats and oils, accumulate in tissues of the body. Their excessive consumption can lead to toxicity.
    • Water -soluble vitamins (B vitamins B, vitamin C): They dissolve in water, do not accumulate in the body in significant quantities and are excreted in the urine. Therefore, a regular technique is needed.

  • Minerals: Inorganic substances necessary for various biochemical processes, structural components of tissues and maintaining an electrolyte balance. Divided into:

    • Macrominerals: It is necessary in large quantities (more than 100 mg per day), such as calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur.
    • Microminerals (or trace elements): It is necessary in smaller quantities (less than 100 mg per day), such as iron, zinc, copper, manganese, iodine, selenium, molybdenum, chrome and fluorine.

1.2. Vitamins and minerals

Vitamins and minerals play a key role in hundreds of biochemical reactions necessary for life. They participate in:

  • Metabolism: Food transformation into energy.
  • Growth and development: The formation of bones, muscles and other tissues.
  • Immune function: Protection of the body from infections.
  • Nervous system: Transfer of nerve impulses.
  • Reproductive function: The production of hormones and maintaining the health of the reproductive system.
  • Antioxidant protection: Cell protection from damage by free radicals.
  • Blood coagulation: Regulation of coagulation processes.
  • Maintaining water balance: Fully regulation in the body.

1.3. Vitamins and mineral deficiency

The deficiency of vitamins and minerals can lead to various health problems, from mild symptoms, such as fatigue and reducing immunity, to serious diseases. Factors contributing to the deficit include:

  • Unstable nutrition: Insufficient consumption of various products rich in vitamins and minerals.
  • Diseases: Some diseases may disrupt the absorption or disposal of vitamins and minerals (for example, celiac disease, Crohn’s disease).
  • Medicines: Some drugs can affect the metabolism of vitamins and minerals.
  • Age: Older people often have reduced absorption of nutrients.
  • Pregnancy and breastfeeding: Increased needs for some vitamins and minerals.
  • Vegetarianism and veganism: A thorough layout of the diet is necessary to ensure sufficient consumption of certain vitamins and minerals (for example, vitamin B12, iron, calcium).
  • Excessive drinking: Alcohol can violate the absorption and disposal of vitamins and minerals.
  • Chronic stress: Stress can increase the body’s need for certain vitamins and minerals.

II. Detailed description of individual vitamins

2.1. Fat -soluble vitamins

  • Vitamin A (Retinol):

    • Functions: Vision (especially night), growth and development of cells, immune function, skin health and mucous membranes.
    • Sources: The liver, dairy products, eggs, carrots, pumpkin, sweet potatoes, spinach, cabbage.
    • Deficiency: Chicken blindness, dry skin, increased susceptibility to infections, deceleration of growth.
    • Excess: Nausea, vomiting, headache, dizziness, bone pain and joints, liver damage. Excess vitamin A is especially dangerous during pregnancy, as it can lead to congenital defects.
    • Types: Retinol (animal source), beta-carotene (plant source, converted into vitamin A in the body).

  • Vitamin D (calciferol):

    • Functions: Regulation of the level of calcium and phosphorus in the blood, health of bones and teeth, immune function, reducing the risk of certain chronic diseases.
    • Sources: Sunlight (synthesized in the skin under the influence of ultraviolet rays), fatty fish (salmon, tuna, mackerel), fish oil, enriched foods (milk, juices, flakes).
    • Deficiency: Racititis in children (bone deformation), osteomulation in adults (softening of bones), osteoporosis (reduction of bone density), increased risk of fractures, and reducing immunity.
    • Excess: Nausea, vomiting, weakness, frequent urination, calcium deposition in soft tissues, kidney damage.
    • Types: Vitamin D2 (ergocalciferol, plant source), vitamin D3 (cholecalciferol, animal source, more effectively increases the level of vitamin D in the blood). It is recommended to regularly check the level of vitamin D in the blood, especially in winter and people living in regions with insufficient sunlight.

  • Vitamin E (Tokoferol):

    • Functions: Antioxidant protection of cells from damage by free radicals, immune function, skin and eyes health, prevention of cardiovascular diseases.
    • Sources: Vegetable oils (sunflower, olive, soybean), nuts and seeds (almonds, hazelnuts, sunflower seeds), avocados, wheat germ, spinach, broccoli.
    • Deficiency: It is rare, but can be observed in people with disorders of fat absorption. Symptoms: muscle weakness, impaired coordination, damage to nerves.
    • Excess: It is relatively safe in large doses, but can increase the risk of bleeding in people taking anticoagulants.
    • Types: There are eight forms of vitamin E, alpha-tocopherol is the most active form.

  • Vitamin K (Fillokhinon, Menakhinon):

    • Functions: Blood coagulation, bone health.
    • Sources: Leaf green vegetables (spinach, cabbage, broccoli), vegetable oils, some fruits (avocados, kiwi), bacteria in the intestines (produced vitamin K2).
    • Deficiency: It is rarely found, but can be observed in newborns (who usually injure vitamin K), in people with impaired fat absorption, in people taking antibiotics for a long time. Symptoms: increased bleeding.
    • Excess: It rarely causes problems, but can affect the effectiveness of anticoagulants.
    • Types: Vitamin K1 (phyllokhinon, contained in plants), vitamin K2 (menachinon, is produced by bacteria in the intestines and is found in certain products of animal origin).

2.2. Water -soluble vitamins

  • Vitamin C (ascorbic acid):

    • Functions: Antioxidant protection, immune function, collagen synthesis (necessary for the health of the skin, bones, cartilage and blood vessels), iron absorption.
    • Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), pepper (sweet and spicy), broccoli, Brussels cabbage, kiwi.
    • Deficiency: Scurvy (bleeding gums, teeth loss, slow healing of wounds), weakness, fatigue, reduction of immunity.
    • Excess: Usually it is well tolerated, but large doses can cause stomach disorder, diarrhea.
    • Note: Vitamin C is easily destroyed when oxygen is heated and exposed.

  • B vitamins B:

    • Vitamin B1 (TIAMIN):

      • Functions: Carbohydrate metabolism, nervous system, cardiovascular system.
      • Sources: Whole grain products, pork, legumes, nuts, seeds.
      • Deficiency: Beri-Bury (damage to the nervous system, heart failure), Wernik-Korsakov Syndrome (in alcoholics).

    • Vitamin B2 (Riboflavin):

      • Functions: Metabolism of fats, proteins and carbohydrates, skin and eye health.
      • Sources: Dairy products, eggs, meat, green vegetables, enriched cereals.
      • Deficiency: Inflammation of the mucous membranes (stomatitis, glossitis), cracks in the corners of the mouth, photophobia.

    • Vitamin B3 (Niacin):

      • Functions: Energy metabolism, skin and nervous system health, and a decrease in cholesterol.
      • Sources: Meat, poultry, fish, peanuts, enriched cereals.
      • Deficiency: Pellagra (dermatitis, diareia, dementia).
      • Warning: High doses of niacin can cause redness of the skin, itching, nausea.

    • Vitamin B5 (pantotenic acid):

      • Functions: Energy metabolism, synthesis of hormones and cholesterol.
      • Sources: Widespread in food, so the deficiency is rare. Contained in meat, eggs, mushrooms, avocados, broccoli.

    • Vitamin B6 (Pyridoxin):

      • Functions: Amino acid metabolism, neurotransmitter synthesis, immune function.
      • Sources: Meat, fish, poultry, bananas, potatoes, legumes, nuts.
      • Deficiency: Anemia, depression, cramps, skin rashes.

    • Vitamin B7 (Biotin):

      • Functions: Metabolism of fats, proteins and carbohydrates, skin, hair and nails.
      • Sources: Eggs, liver, nuts, seeds, salmon, avocados.
      • Deficiency: It is rare, but can be observed when using a large number of raw eggs (contains avidine, which binds biotin). Symptoms: hair loss, dermatitis.

    • Vitamin B9 (folic acid, folat):

      • Functions: DNA synthesis, growth and development of cells, is especially important for pregnant women to prevent defects in the nervous tube in the fetus.
      • Sources: Leaf green vegetables, legumes, liver, orange juice, enriched cereals.
      • Deficiency: Megaloblastic anemia, defects of the nervous tube in the fetus.
      • Note: Folic acid is a synthetic shape of the folate and is better absorbed by the body.

    • Vitamin B12 (cobalamin):

      • Functions: DNA synthesis, the formation of red blood cells, maintaining the health of the nervous system.
      • Sources: Only animal products (meat, fish, poultry, eggs, dairy products). Vegans need to take vitamin B12 additives.
      • Deficiency: Megaloblastic anemia, damage to the nervous system.
      • Note: Vitamin B12 needs an internal factor (protein produced in the stomach) for absorption. People with a deficiency of an internal factor (for example, with pernicious anemia) need vitamin B12 injections.

III. Detailed description of individual minerals

3.1. Macrominerals

  • Calcium (CA):

    • Functions: Health of bones and teeth, muscle function, nervous transmission, blood coagulation.
    • Sources: Dairy products, leaf green vegetables, enriched products (juices, tofu), sardines, salmon (with bones).
    • Deficiency: Osteoporosis, osteomination, muscle cramps.
    • Excess: Constipation, violation of the absorption of other minerals, the formation of kidney stones.
    • Note: Vitamin D is necessary for absorption of calcium.

  • Phosphorus (P):

    • Functions: Health of bones and teeth, energy metabolism, DNA and RNA synthesis.
    • Sources: Widely distributed in food. Contained in dairy products, meat, poultry, fish, eggs, nuts, seeds, legumes.
    • Deficiency: It is rare, but can be observed in people with some diseases. Symptoms: muscle weakness, bone pain.
    • Excess: It can disrupt calcium absorption.

  • Magnus (MG):

    • Functions: Muscle function, nervous transmission, regulation of blood sugar, blood pressure, protein synthesis, bone health.
    • Sources: Leaf green vegetables, nuts, seeds, whole grain products, legumes, avocados, dark chocolate.
    • Deficiency: Muscle cramps, fatigue, weakness, arrhythmia.
    • Excess: Diarrhea (most often when taking magnesium additives).

  • Natrius (Na):

    • Functions: Maintaining water balance, nervous transmission, muscle function.
    • Sources: Salt, processed products, soy sauce.
    • Deficiency: It is rare, but can be observed with excessive sweating or using diuretics. Symptoms: nausea, headache, muscle weakness.
    • Excess: Increased blood pressure, fluid retention.

  • Kaliy (k):

    • Functions: Maintaining water balance, nervous transmission, muscle function, blood pressure regulation.
    • Sources: Fruits (bananas, oranges, apricots), vegetables (potatoes, spinach, tomatoes), legumes, dairy products.
    • Deficiency: Muscle weakness, arrhythmia, increased blood pressure.
    • Excess: It can cause arrhythmia, especially in people with kidney diseases.

  • Chloride (CL):

    • Functions: Maintaining water balance, digestion (hydrochloric acid in the stomach).
    • Sources: Salt, many vegetables.
    • Deficiency: Rarely found.
    • Excess: Usually it does not cause problems if the kidney function is normal.

  • Sera (s):

    • Functions: The component of amino acids is necessary for the synthesis of proteins.
    • Sources: Widely distributed in food, especially in foods rich in protein.

3.2. Microminerals (trace elements)

  • Iron (FE):

    • Functions: Oxygen transport (hemoglobin in red blood cells), immune function, energy metabolism.
    • Sources: Meat (especially red meat), poultry, fish, legumes, leaf green vegetables, enriched cereals.
    • Deficiency: Iron deficiency anemia (fatigue, weakness, pallor of the skin, dizziness).
    • Excess: Nausea, vomiting, constipation, organs (with hemochromatosis).
    • Types: Hem iron (contained in animal products, is better absorbed), non -meter iron (contained in plant products). To improve the absorption of a non -meter iron, it is recommended to use it with vitamin C.

  • Zinc (ZN):

    • Functions: Immune function, wound healing, growth and development, taste and smell, DNA synthesis.
    • Sources: Meat, poultry, seafood, nuts, seeds, legumes, whole grain products.
    • Deficiency: Reducing immunity, growth retardation, loss of appetite, violation of taste and smell, slowdown in wound healing.
    • Excess: Nausea, vomiting, diarrhea, violation of copper absorption.

  • Media (CU):

    • Functions: Iron metabolism, the formation of red blood cells, immune function, antioxidant protection.
    • Sources: Seafood, nuts, seeds, legumes, liver, cocoa.
    • Deficiency: It is rare, but can be observed in people with absorption disorders taking large doses of zinc. Symptoms: anemia, weakness.
    • Excess: It is rare, but can cause nausea, vomiting, liver damage.

  • Manganese (Mn):

    • Functions: Energy metabolism, antioxidant protection, bone health.
    • Sources: Whole grain products, nuts, seeds, legumes, tea.
    • Deficiency: Rarely found.
    • Excess: It can cause neurological problems (when exposed to high doses, for example, in production).

  • Iodine (i):

    • Functions: The synthesis of thyroid hormones that regulate metabolism, growth and development.
    • Sources: Iodized salt, seafood, seaweed, dairy products.
    • Deficiency: Goiter (an increase in the thyroid gland), hypothyroidism (decrease in thyroid function), mental retardation in children (cretinism).
    • Excess: It can cause hyperthyroidism (increased thyroid function).

  • Selenium (SE):

    • Functions: Antioxidant protection, immune function, thyroid health.
    • Sources: Seafood, Brazilian nuts, meat, poultry, eggs, whole grain products.
    • Deficiency: It is rare, but can be observed in regions with a low content of selenium in the soil.
    • Excess: Selenosis (hair loss, fragility of nails, skin rashes).

  • Molybdenum (MO):

    • Functions: Metabolism of some amino acids.
    • Sources: Legumes, whole grain products, nuts, green vegetables.
    • Deficiency: Rarely found.
    • Excess: Rarely found.

  • Chrome (CR):

    • Functions: Regulation of blood sugar (improves the effect of insulin).
    • Sources: Broccoli, meat, whole grain products, beer yeast.
    • Deficiency: Rarely found.
    • Excess: Rarely found.

  • FTOR (F):

    • Functions: Health of teeth (prevents caries).
    • Sources: Fluorine water, toothpaste with fluorine.
    • Deficiency: Increased risk of caries.
    • Excess: Fluorosis (stains on the teeth).

IV. Factors affecting the absorption of vitamins and minerals

  • Age: With age, the absorption of some vitamins and minerals may decrease.
  • Health status: Some diseases may disrupt the absorption of nutrients.
  • Medicines: Some drugs can affect the metabolism of vitamins and minerals.
  • Diet: The composition of the diet can affect the absorption of vitamins and minerals (for example, fat use is necessary for the absorption of fat -soluble vitamins).
  • Interaction with other nutrients: Some vitamins and minerals interact with each other, affecting their absorption (for example, vitamin C improves iron absorption, calcium can reduce iron absorption).
  • Cooking method: Some methods of cooking can destroy vitamins (for example, prolonged heating can destroy vitamin C).
  • Quality of additives: The quality and form of additives can affect their assimilation.

V. Food sources of vitamins and minerals: strategies to optimize consumption

  • A variety of diet: Try to use a variety of foods from all food groups (fruits, vegetables, cereals, proteins, dairy products) to ensure sufficient consumption of all necessary vitamins and minerals.
  • Whole products: Give preference to whole, unprocessed products, as they usually contain more vitamins and minerals than processed products.
  • Seasonal products: Try to eat seasonal fruits and vegetables, as they usually contain more nutrients.
  • Proper cooking: Use the methods of cooking that save vitamins and minerals (for example, steamed, baking, cook in a small amount of water).
  • Enriched products: Some products are enriched with vitamins and minerals (for example, cereals, milk, juices). Pay attention to the labels.
  • Limiting the use of processed products: Limit the use of processed products, as they often contain few vitamins and minerals and a lot of added sugar, salt and fats.
  • Contact a doctor or a nutritionist: If you have any fears about your diet or deficiency of vitamins and minerals, consult a doctor or a nutritionist to receive individual recommendations.

VI. Additives of vitamins and minerals: when they are necessary and how to choose them

  • When you need additives:

    • Deficiency of vitamins and minerals: If you have diagnosed a deficiency of vitamins and minerals, the doctor may prescribe additives.
    • Certain health states: Some health conditions may require reception of additives (for example, pregnancy, lactation, some diseases).
    • Power restrictions: Vegetarians and vegans may need in the additions of vitamin B12, iron, calcium and vitamin D.
    • Age: Older people may need vitamin D and vitamin B12.

  • How to choose additives:

    • Consult a doctor: Before taking any additives, consult a doctor or nutritionist.
    • Choose quality products: Choose additives from well -known manufacturers who test their products.
    • Pay attention to the composition: Make sure that the additive contains the necessary vitamins and minerals in the desired dosage.
    • Consider the form of additives: Some forms of vitamins and minerals are better absorbed than others.
    • Observe the dosage: Do not exceed the recommended dosage.
    • Consider the interaction with other drugs: Some vitamins and minerals can interact with medicines.

VII. Vitamins and minerals for various population groups

  • Children: Children need enough vitamins and minerals for growth and development. Important vitamins and minerals for children are vitamin D, calcium, iron and zinc.
  • Teenagers: Teenagers need sufficient calcium, vitamin D and iron.
  • Pregnant women: Pregnant women need an increased amount of folic acid, iron, calcium and vitamin D.
  • Women’s nursing: Nursing women need an increased amount of vitamins and minerals.
  • Elderly people: Older people may need vitamin D and vitamin B12.
  • Vegetarians and vegans: Vegetarians and vegans may need in the additions of vitamin B12, iron, calcium and vitamin D.

VIII. Myths and facts about vitamins and minerals

  • Myth: The more vitamins, the better.
  • Fact: Excessive consumption of some vitamins and minerals can be harmful to health.
  • Myth: All vitamins and minerals are equally effective.
  • Fact: The quality and form of additives can affect their assimilation.
  • Myth: You can get all the necessary vitamins and minerals from one tablet.
  • Fact: To ensure sufficient consumption of all necessary vitamins and minerals, a diverse diet is needed.
  • Myth: Addresses of vitamins and minerals can replace a healthy nutrition.
  • Fact: Addments should not replace healthy nutrition. They can be useful in certain situations, but healthy nutrition is the basis for optimal health.

IX. Conclusion

Vitamins and minerals are essential micronutrients necessary for the normal functioning of the body. To ensure sufficient consumption of all necessary vitamins and minerals, a diverse diet consists of solid, unprocessed products is needed. The additives of vitamins and minerals can be useful in certain situations, but they should not replace healthy nutrition. Before taking any additives, consult a doctor or nutritionist.

Leave a Reply

Your email address will not be published. Required fields are marked *