Vitamins and mineral elements

Introduction to Vitamins and Minerals

Welcome to one of the most important chapters in your Food and Nutrition journey! While we need large amounts of "macro-nutrients" like proteins and fats, vitamins and mineral elements are known as micro-nutrients. This means our bodies only need them in tiny amounts, but without them, our bodies wouldn't be able to function properly. Think of them as the "spark plugs" in a car engine—they are small, but they get everything moving!

In this chapter, we will explore the different types of vitamins and minerals, what they do for you (their functions), and where you can find them (their sources).

Part 1: Vitamins

Vitamins are organic compounds required for various metabolic processes. They are generally divided into two groups: those that dissolve in fat and those that dissolve in water.

1. Fat-Soluble Vitamins (A, D, E, and K)

These vitamins are stored in the body's fatty tissue and liver. You don't necessarily need to eat them every single day because your body keeps a "backup supply."

• Vitamin A (Retinol/Beta-carotene):
  Function: Essential for night vision (helping you see in dim light), healthy skin, and mucous membranes. It also helps with growth.
  Sources: Milk, cheese, butter, eggs, and oily fish. Your body can also make it from "beta-carotene" found in orange and dark green vegetables like carrots and spinach.


• Vitamin D (Cholecalciferol):
  Function: This is the "partner" to calcium. It is required for the absorption of calcium to build and maintain strong bones and teeth.
  Sources: Sunlight (the body makes it when skin is exposed to the sun), oily fish, eggs, and fortified margarines.


• Vitamin E:
  Function: Acts as an antioxidant, which protects our body cells from damage and keeps the skin and eyes healthy.
  Sources: Vegetable oils (like sunflower or olive oil), nuts, seeds, and wheat germ.


• Vitamin K:
  Function: Essential for normal blood clotting. Without it, even a small cut wouldn't stop bleeding!
  Sources: Green leafy vegetables (spinach, cabbage), cereals, and it is also made by bacteria in our intestines.

2. Water-Soluble Vitamins (C and the B Group)

These vitamins dissolve in water and are not stored in the body. If you eat too much, the extra leaves your body through urine. Because of this, you need to eat foods containing these vitamins every day.

• Vitamin C (Ascorbic Acid):
  Function: Helps the body absorb iron, aids in the healing of wounds, and maintains healthy connective tissue.
  Sources: Citrus fruits (oranges, lemons), blackcurrants, strawberries, and green vegetables like peppers and broccoli.


• The B Group Vitamins:

  The B vitamins often work together to help release energy from the food we eat.

  • Thiamin: Needed for energy release from carbohydrates and for a healthy nervous system. Sources: Whole-grain cereals, meat (especially pork), and milk.
  • Riboflavin: Helps with energy release and maintaining healthy skin and eyes. Sources: Milk, eggs, and liver.
  • Nicotinic Acid: Required for energy release and the healthy functioning of the digestive system. Sources: Meat, poultry, and flour.
  • Cobalamin: Essential for making red blood cells and for the nervous system. Sources: Only found in animal products like meat, fish, eggs, and milk. (Important for vegans to note!)

Quick Review: Remember that Vitamin C helps you absorb Iron, and Vitamin D helps you absorb Calcium. They are like "best friends" in the nutrition world!

Part 2: Mineral Elements

Minerals are inorganic substances that the body needs for building tissues and regulating body fluids. Here are the specific minerals you need to know for your exam:

The "Bone and Teeth" Team

• Calcium:
  Function: Building and maintaining strong bones and teeth. It is also needed for blood clotting and muscle function.
  Sources: Milk, cheese, yogurt, canned fish with bones (like sardines), and green leafy vegetables.


• Phosphorous:
  Function: Works closely with calcium to build bones and teeth. It is also involved in energy release.
  Sources: Found in almost all foods, especially high-protein foods like meat, milk, and nuts.


• Fluoride:
  Function: Strengthens tooth enamel and helps prevent tooth decay.
  Sources: Drinking water (often added), tea, and seafood.

The "Blood and Fluid" Team

• Iron:
  Function: To form haemoglobin in red blood cells, which carries oxygen around the body.
  Sources: Red meat, liver, kidney, dark green leafy vegetables (like spinach), and cocoa.


• Sodium, Potassium, and Chloride:
  Function: These work together to control the water balance in the body and help nerves and muscles work correctly.
  Sources: Sodium is found in table salt and processed foods. Potassium is found in bananas, potatoes, and vegetables. Chloride is found in salt.

The "Metabolism" Mineral

• Iodide:
  Function: Needed by the thyroid gland to produce the hormone thyroxine, which controls how fast your body burns energy (metabolism).
  Sources: Seafood and seaweeds, and crops grown in iodine-rich soil.

Memory Aid: The Mineral Match-Up

To help you remember, think of these pairs:

• Calcium + Phosphorous = Hard Bones
• Iron + Cobalamin = Healthy Blood
• Sodium + Potassium = Fluid Balance

Summary Checklist

Before moving on to the next chapter, make sure you can answer these questions:

1. Can you name the four fat-soluble vitamins? (A, D, E, K)

2. Which vitamin is needed for blood to clot? (Vitamin K)

3. Which mineral helps to prevent tooth decay? (Fluoride)

4. Why is iron so important for the body? (To carry oxygen in the blood)

5. Which vitamin helps the body absorb iron? (Vitamin C)

Note: For more information on what happens when we don't get enough of these nutrients, see the chapter on "Terms used in nutrition and nutrition-related problems" where we discuss deficiency diseases.