Vitamins & Minerals

Vitamins and minerals are essential substances that our bodies need to develop and function normally.
If you eat a variety of foods from the 5 food groups and have a balanced diet, you’ll get all the vitamins and minerals you need. Most people don’t need supplements and also high doses of supplements can cause problems.

The known vitamins include A, C, D, E, and K, and the B vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxal (B6), cobalamin (B12), biotin, and folate/folic acid.
A number of minerals are essential for health: calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, sulfur, cobalt, copper, fluoride, manganese, and selenium.

The role of vitamins and minerals
The body has thousands of chemical reactions going on in each cell, every second of the day. The cells continually process the proteins, fats and carbohydrates from food.

Vitamins and minerals are essential parts of those chemical reactions. Without them, essential body functions couldn't take place, but you only need very small amounts of them. Most people can get all the vitamins and minerals they need from a healthy diet.

Essential Vitamins

A healthy balanced diet containing a variety of foods should provide all the vitamins your body needs to work properly.
There are 2 types of vitamins, fat-soluble and water-soluble.

Fat-soluble vitamins
Fat-soluble vitamins are mainly found in foods that are high in natural fat - such as dairy, eggs and oily fish.
You don't need to eat these types of food every day to get enough of these vitamins. Every time you eat these foods your body stores them in your liver and body fat for future use.
Fat-soluble vitamins include:

• vitamin A
• vitamin D
• vitamin E
• vitamin K
  

Vitamin A
(also known as retinol) has several important functions, including

• eyesight
  
• growth
• immune system and defence against infections.
  

• full cream dairy products
  
• margarine
• liver
• meat
• orange coloured fruits and vegetables

Vitamin D
Vitamin D helps to regulate the amount of calcium and phosphate in the body, important for bone, teeth and muscle health.
Vitamin D is made by our skin from sunlight and is also found in small amounts in some foods.

• needed to metabolise calcium
  
• healthy bones and teeth
• many organs including the intestine, liver, and kidneys

• Vitamin D forms in the skin when it is exposed to the sun
  
• salmon
• herrings and sardines
• egg yolks
• fortified milk and margarine

Vitamin E
Vitamin E is a powerful antioxidant that helps to

• antioxidant
  
• keeps the membranes around cells healthy
  

• polyunsaturated oils, such as sunflower oil and
  
• safflower oil
• leafy green vegetables
• wheat germ
• wholegrain products
• liver
• egg yolks
• nuts and seeds
  

Vitamin K
Vitamin K is important for healthy bones and blood clotting, an essential part of healing.

• blood clotting
  

• members of the cabbage family
  
• leafy green vegetables
  
• milk

Water-soluble vitamins
Unlike fat-soluble vitamins, you need to consume water-soluble vitamins more often. Your body can't store these for future use and gets rid of any excess when you pass urine.

Water-soluble vitamins include:

• vitamin C
• B vitamins
• folic acid

They're found in:

• fruit and vegetables
• grains
• dairy foods

Being water soluble, these vitamins can be lost or destroyed through heating, dissolving or exposure to air. To keep as many of these as possible, choose to steam or grill these foods instead of boiling (unless you're making soups or stews with the liquid).

Vitamin

Why it is needed

Where it is found

Vitamin C
Vitamin C (also known as ascorbic acid) helps to

• antioxidant
  
• metabolise protein
• boost the immune system
• help absorb iron

All fruits and vegetables, especially:

• citrus fruits
• vegetables in the cabbage family
• cantaloupe
• strawberries
• capsicum
• tomatoes
• potatoes
• paw paw
• mangoes
• kiwifruit
  

Vitamin B1
Thiamin is also known as vitamin B1. It helps the other B vitamins to break down and release energy from food and keep your nervous system healthy.

• processing carbohydrates to energy
  
• healthy working of your heart, digestive system, nervous system
• control of cholesterol
  

• wholemeal bread
  
• yeast extract
• oats
• fortified breakfast cereals
• fish
• pork
• nuts
• seeds
  

Vitamin B2
Riboflavin is also known as vitamin B2. It helps to keep your skin, eyes and nervous system healthy and release energy from the food you eat.

• tissue growth and repair including skin and eyes
  

• milk and milk products
• leafy green vegetables
• meat
• enriched bread and breakfast cereals
  

Vitamin B3
Niacin is also known as vitamin B3. It helps to release energy from the foods you eat and keep your skin and nervous system healthy.
There are 2 forms of niacin nicotinic acid and nicotinamide – both of which are found in food.

• processing foods to energy
• nervous system, digestive system, and skin health
  

• poultry
• meat
• fish
• peanuts
• mushrooms, asparagus, and leafy green vegetables
• enriched bread and breakfast cereals
  

Vitamin B5
Pantothenic acid helps to release energy from the food we eat. It's found naturally in most meats, vegetables and wholegrains, including.

• processing foods to energy
  

• a wide variety of foods
  

Vitamin B6
Pyridoxine is also known as vitamin B6. It helps the body to

• processing proteins and carbohydrates
• making red blood cells
• brain function
• immune system
• nerves and muscles
  

• meat
• fish
• poultry
• vegetables
• fruit
  

Vitamin B9
Folic acid (also known as folate) works with vitamin B12 to form healthy red blood cells.
It can also help to reduce the risk of central nervous system defects - such as spina bifida - in unborn babies.

• new red blood cells
• healthy nervous system
• nervous system development in pregnancy
  

• liver
• legumes
• green leafy vegetables
• oranges
• bread
• seeds
• breakfast cereals
  

Vitamin B12
Folic acid (also known as folate) works with vitamin B12 to form healthy red blood cells.
It can also help to reduce the risk of central nervous system defects - such as spina bifida - in unborn babies.

• new red blood cells
• new nerve cells
• processing fats and carbohydrates
  

• meat
• fish
• poultry
• dairy products
• eggs
  

Essential Minerals

Your body needs certain minerals to build strong bones and teeth and turn the food you eat into energy.

The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). These two groups of minerals are equally important, but trace minerals are needed in smaller amounts than major minerals. The amounts needed in the body are not an indication of their importance.

Macro Minerals include

• Sodium
  
• Magnesium
• Chloride
• Potassium
• Calcium
• Sulphur

Macro Mineral's

Why it is needed

Where is it found

Sodium

• Needed for proper fluid balance
  
• nerve transmission
  
• muscle contraction
  

• Table Salt
  
• Soy Sauce
  
• Large amounts in processed foods.
  
• Small amounts in milk, bread vegetables and unprocessed meat.
  

Magnesium
Magnesium is a mineral found in the earth, sea, plants, animals and humans.

About 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues and fluids, including blood.

It is involved in more than 600 reactions in your body, including:

• Energy creation: Helps convert food into energy.
• Protein formation: Helps create new proteins from amino acids.
• Gene maintenance: Helps create and repair DNA and RNA.
• Muscle movements: Is part of the contraction and relaxation of muscles.
• Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.

• Pumpkin seeds
  
• Spinach, boiled
  
• Swiss chard, boiled
  
• Dark chocolate (70–85% cocoa)
  
• Black beans
  
• Quinoa, cooked
  
• Halibut
  
• Almonds
  
• Cashews
  
• Mackerel
  
• Avocado
  
• Salmon
  

Chloride
Chloride combines with sodium and, water, to form hydrochloric acid in the stomach for digestion.

• Fluid Balance
  
• Stomach Acid
  

• Table salt
  
• soy sauce
• large amounts in processed foods; small amounts in milk, meats, breads, and vegetables

Potassium
Potassium helps the body control the balance of fluids and keeps your heart healthy and functioning correctly.

• Needed for proper fluid balance
  
• nerve transmission
  
• muscle contraction
  

• fruit – such as bananas
• some vegetables – such as broccoli, parsnips and brussels sprouts
• pulses
• nuts and seeds
• fish and shellfish
• meat
  

Calcium
There's more calcium in your body than any other mineral.

Calcium helps to build strong bones and teeth and regulate your heartbeat. It also ensures your blood clots normally, important for healing.

• Important for healthy bones and teeth
  
• helps muscles relax and contract;
  
• important in nerve functioning
  
• blood clotting
  
• blood pressure regulation
  
• immune system health
  

• dairy foods - such as milk, cheese and butter
• green leafy vegetables – such as broccoli and cabbage
• fortified soya products
• fortified cereals - including bread
• fish where you eat the bones – such as anchovies and sardines
  

Phosphorus

• Important for healthy bones and teeth
  
• found in every cell
  
• part of the system that maintains acid-base balance
  

• Meat
  
• fish
  
• poultry
  
• eggs
  
• milk
  
• processed foods
  

Sulfur

• Found in protein molecules
  

Occurs in foods as part of protein:

• meats
  
• poultry
  
• fish
  
• eggs
  
• milk
  
• legumes
  
• nuts
  

Trace minerals (microminerals)
The body needs trace minerals in very small amounts. Note that iron is considered to be a trace mineral, although the amount needed is somewhat more than for other microminerals.

Iron

• Part of a molecule (hemoglobin) found in red blood cells that carries oxygen in the body
  
• needed for energy metabolism
  

• Organ meats
  
• red meats
  
• fish
  
• poultry
  
• shellfish (especially clams)
  
• egg yolk
  
• legumes
  
• dried fruits
  
• dark, leafy greens
  
• iron-enriched breads and cereals
  
• fortified cereals
  

Zinc

• Part of many enzymes; needed for making protein and genetic material
  
• has a function in taste perception
  
• wound healing
  
• normal fetal development
  
• production of sperm
  
• normal growth and sexual maturation
  
• immune system health
  

• Meats
  
• fish
  
• poultry
  
• leavened whole grains
  
• vegetables
  

Iodine

• Found in thyroid hormone
  
• which helps regulate growth development, and metabolism
  

• Seafood
  
• foods grown in iodine-rich soil, iodized salt
  
• bread
  
• dairy products
  

Selenium

• Antioxident
  

• Antioxidant
  
• Meats, seafood, grains
  

Copper

• Part of many enzymes
  
• needed for iron metabolism
  

• Legumes
  
• nuts
  
• seeds
  
• whole grains
  
• organ meats
  
• drinking water
  

Manganese

• Part of many enzymes
  

• Widespread in foods, especially plant foods
  

Fluoride

• Involved in formation of bones and teeth
  
• helps prevent tooth decay
  

• Drinking water (either fluoridated or naturally containing fluoride)
  
• fish
  
• most teas
  

Chromium

• Works closely with insulin to regulate blood sugar (glucose) levels
  

• Unrefined foods, especially liver
  
• brewer's yeast
  
• whole grains
  
• nuts
  
• cheeses
  

Molybdenum

• Part of some enzymes
  

• Legumes
  
• breads and grains
  
• leafy greens
  
• leafy
  
• green vegetables
  
• milk
  
• liver
  

Conclusion

WOW OK... it is actually really simple, I know the above information can seem OVERWHELMING right?
Even as I was putting it together and I have studied the above Vitamin and Minerals in all of my Nutrition and Naturopathic studies, I started to feel overwhelmed. I even thought... when is this BLOG going to end!!!!!

The simplicity is that if you eat a well balanced set of assorted foods in your diet you cover ALL of the above. Some people DO require supplementation.

This is where I can assist, if you can not get in a good balance diet and/or need supplementation consultation drop me a line as I would love to assist you.

I would like to know more about a Naturopathic Consult