Vitamins and minerals are together called micronutrients because they are required in small quantities for optimal growth and development, functioning of the body, disease prevention, and well-being. Although required in tiny quantities, a deficiency of any minerals or vitamins can lead to serious and often life-threatening health conditions.
According to the United Nations Children's Fund, micronutrient deficiencies affect about 50 percent of children younger than five years old globally. Vitamin and mineral deficiencies affect adults as well, leading to several diseases. Three of the most common micronutrient deficiencies around the world are iron, vitamin A and iodine deficiencies. Apart from deficiencies, consuming certain micronutrients, such as sodium and fat-soluble vitamins (vitamins A, D, E, and K) in excess can also harm health.
The various vitamins and minerals needed by the body include:
- Vitamins: Vitamins are organic substances that are naturally found in various plants and animals, and come in two types:
- Water-soluble vitamins: They dissolve in water and are eliminated from the body through urine. Most of these vitamins cannot be stored in the body. They include vitamin C and B vitamins (thiamine, riboflavin, niacin, pantothenic acid, pyridoxine or B6, biotin, folic acid, and vitamin B12).
- Fat-soluble vitamins: They are stored in the body for long periods and are not eliminated as easily and frequently from the body as water-soluble vitamins. They include vitamins A, D, E, and K.
- Minerals: Minerals are inorganic substances that are naturally found in soil and water, which include:
- Macrominerals: Larger amounts of these are needed by the body, such as calcium, sodium, magnesium, potassium, and chloride.
- Trace minerals: Very small amounts are needed and include iron, iodine, fluoride, selenium, zinc, chromium, and copper.
What are the health benefits of vitamins and minerals?
Vitamins and minerals perform diverse roles in the body. They are required at every stage of life beginning at the time of conception. While each has its distinct functions, some of the major roles of vitamins and minerals are:
- Healthy fetal development and growth
- Cellular function at biochemical levels
- Healthy bones, teeth, and muscles
- Regulation of blood pressure
- Maintenance of heart health
- Functioning of the brain and nerves
- Healthy vision
- Hormone production, release, and action
- Immune function
- Reproductive health
- Healthy blood including the formation of healthy blood cells and blood clotting
- Healthy skin, nails, and hair
- Maintenance of fluid balance
- Proper functioning of various organs, tissues, and cells
- Prevention of various diseases including high blood pressure, arthritis, memory impairment, blood clotting diseases, vision disorders, and cancer
What are the sources of vitamins and minerals?
Most vitamins and minerals need to be obtained through the diet because the body cannot produce them. Vitamins D and K, however, can be formed in the body in small amounts. Nonetheless, these amounts are rarely enough to meet the demands of the body. Hence, one needs to consume the micronutrients in their diet to prevent deficiencies.
The 2015-2020 Dietary Guidelines for Americans recommend that micronutrient requirements must be fulfilled by including various sources of vitamins and minerals in the diet, such as:
- Vegetables
- Fruits
- Nuts
- Seeds
- Dairy products
- Meat, seafood, and poultry
- Legumes
- Fortified foods (foods that have been made nutrient-rich by adding certain vitamins and minerals, such as fortified juices and cereals)
- Whole grains
- Soy products
Taking dietary supplements including multivitamin pills is not recommended for people who can meet their nutrient demands through foods. Talk to the doctor to know about other ways to get the recommended amounts of vitamins and minerals if enough is not obtained through diet. They may recommend taking vitamin supplements, especially if a person:
- Has certain food allergies (such as nut allergies or lactose intolerance)
- Is on a calorie-restricted diet for health conditions, such as obesity
- Has any signs of micronutrient deficiencies
- Is pregnant or breastfeeding
- Has strict dietary preferences as seen in vegans
- Has certain health conditions that prevent absorption of micronutrients from the gut
QUESTION
Next to red peppers, you can get the most vitamin C from ________________. See AnswerHealth Solutions From Our Sponsors
Teens Health. Vitamins and Minerals. https://kidshealth.org/en/teens/vitamins-minerals.html
U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans, 8th ed. December 2015. https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/previous-dietary-guidelines/2015
Top What Are Vitamins and Minerals Related Articles
13 Essential Minerals
Essential minerals are a class of nutrients that are vital for maintaining the body’s health. They are inorganic components that play a multitude of functional roles in human cells both physiologically and biochemically. The 13 essential minerals include calcium, sodium, potassium, chloride, magnesium, phosphorous, iodine, iron, zinc, copper, manganese, sulfur and selenium.
Vitamin D Slideshow
What does vitamin D do? Learn about vitamin D benefits and discover foods that are high in vitamin D. Explore vitamin D deficiency symptoms and the safest ways to get enough vitamin D.
What Are the Symptoms and Causes of Vitamin D Deficiency?
What is vitamin D deficiency? Learn the signs of vitamin D deficiency and what foods you can eat to help prevent vitamin D deficiency.
Vitamin C: What You Should Know
Want to see if you're getting enough vitamin c? Find out what you should know with this slideshow from WebMD.
Vitamin D Deficiency Symptoms and Treatment
Vitamin D deficiency has been linked with rickets, cancer, cardiovascular disease, severe asthma in children and cognitive impairment in older adults. Causes include not ingesting enough of the vitamin over time, having limited exposure to sunlight, having dark skin, and obesity. Symptoms include bone pain and muscle weakness. Treatment for vitamin D deficiency involves obtaining more vitamin D through supplements, diet, or exposure to sunlight.
Vitamin D Quiz
What happens to the body when there is a vitamin D deficiency? Take the Vitamin D Quiz to find out what you may be missing.
Vitamin E: What You Need to Know
Find out why you need vitamin E, where you get it, and what it does for your body.
Vitamins and Calcium Supplements
Vitamins are organic substances that are essential for the proper growth and functioning of the body. Calcium is a mineral essential for healthy bones and is also important for muscle contraction, heart action, and normal blood clotting.
What Vitamins and Supplements Should I Avoid During Pregnancy?
You should always clear it with your obstetrician before taking any vitamins or supplements while pregnant.
Vitamins Quiz
Take the Vitamins & Supplements Quiz to learn just how many essential vitamins your body needs to function!Is It Better to Take Vitamins in the Morning or Night?
Doctors recommend multivitamins for certain vitamin deficiencies. If you're taking a vitamin supplement for any type of vitamin deficiency, you should try to take it at a time when your body can best absorb it.
What Foods Are Highest in Vitamin D?
What are the foods highest in Vitamin D? Learn about the best sources to make sure this vitamin is included in your diet.What Is the Best Vitamin Supplement to Take?
Dietary supplements are a general term that includes vitamins, minerals, botanicals, probiotics and other products to supplement the diet. The best vitamin supplement differs from person to person depending on their gender, age and any health conditions they have.
What Is Vitamin K Good For?
Vitamin K helps your body make proteins that are needed for blood clotting and the building of healthy bones. Vitamin K can be effective in preventing bleeding problems in people with certain health conditions.
Vitamins and Supplements: What to Know Before You Take Herbal Supplements
Not all herbs and supplements are safe, especially if you have certain medical conditions or take some drugs. Find out which ones you may need to skip with the help of this WebMD slideshow.What Vitamin Deficiency Causes Ringing in the Ears?
Ringing in the ears has been linked to vitamin B12 and vitamin D deficiencies. Treating an underlying cause of tinnitus such as a vitamin deficiency may help relieve symptoms.