In this article, I would like to discuss the importance of vitamins and minerals in our diet. Vitamins and minerals are micronutrients required in small quantities in the body compared to macronutrients and are essential for several different functions. Many metabolic pathways could fail to function correctly without sufficient vitamins, causing ill health and even death. Minerals form components of co-enzymes, hormones, and vitamins. They are involved in tissue-building, forming part of both the hard and soft structures of all the body’s tissues.  Also, minerals are essential nutrients involved in many of the body’s regulatory functions, enabling energy production, growth, and healing. Now, let’s speak more in-depth about the main characteristics of vitamins and minerals.

All you need to know about vitamins is that:

1. Vitamins are naturally occurring chemicals and are essential for normal growth and development, repairing and maintaining healthy tissue and cells. They do not provide energy (calories) themselves within the body. Still, they act as essential links and regulators in the systems that release energy from food for the body to use.
2. Vitamins, unlike minerals, are organic and can be readily destroyed. Many processes can destroy certain types of vitamins (mostly water-soluble vitamins). Heat, light, physical handling, alkali, and exposure to air can all have a detrimental effect on the quality of the overall vitamin content. Also, some vitamins are good antioxidants and help protect the body’s cells and systems against damage and disease.
3. There are water-soluble and fat-soluble vitamins. Water-soluble vitamins, including the C and B vitamins, cannot be stored by the body. Daily intakes are required, but any excess of these vitamins will be lost in the urine. Fat-soluble vitamins such as A, D, E, and K are not destroyed by heat and can be stored within the body’s fat stores. My article “All you need to know about vitamins“ provides a more detailed overview of vitamins.
4. Excessive amounts of vitamins can be harmful in some cases. Consuming food-based sources is less likely to cause this, which is why extra care should be taken when considering supplements.
5. Some vitamins work cooperatively with each other, and some may have similar effects and can thus replace one another. However, a lack of one vitamin may prevent the others from being used if they work at different stages in the same chemical pathway. Also, vitamins are therefore measured in milligrams (mg) and micrograms (mcg or μg) compared to macronutrients, which are measured in grams (g).

As to minerals, they are inorganic substances which do not break down as they are elemental. They are found in the soil and absorbed into the plants that grow in the soil, which animals can eat. So, we can obtain minerals from foods of both plant and animal origin. Minerals are not destroyed or susceptible to heat, air, physical handling, processing, cooking and alkali. Also, you need to know that:

1. Minerals can be grouped into macro-minerals, which are required in amounts >100 mg/day and micro-minerals, also known as trace minerals, which are required in amounts <100 mg/day (Table No1. Macro and micro-minerals).
2. Bones are the most significant mineral storage sites in the body. They are involved in a continual cycle of absorbing and excreting minerals to the tissues that require them.
3. Minerals play an essential role in the body’s immune defence. Selenium, copper, manganese, and zinc are all antioxidants and intrinsic to the body’s antioxidant defences. Zinc plays a key role in the body’s immune system.
4. Minerals are components of co-enzymes, hormones, and vitamins. They are also involved in tissue building, forming part of both the hard and soft structures of all the body’s tissues.  My article “All you need to know about minerals” provides a more detailed overview of different minerals.
5. Minerals are essential nutrients involved in many of the body’s regulatory functions, enabling energy production, growth, and healing. All mineral building and regulatory functions are shown below.

Antioxidants.

Also, it is important to talk separately about antioxidants. As their name suggests, antioxidants can help to prevent the harmful effects of oxidation and protect the body cells and tissues against damage from free radicals. A free radical is an atom or molecule with a ‘free’ or unpaired electron. Free radicals can react with other atoms and cause ‘oxidative damage’ to tissues and cells. This is why antioxidants are essential to our diet, as they help prevent diseases such as cancer and cardiovascular disease.

The main sources of antioxidants are vitamin A, vitamin C, and vitamin E (known as ‘ACE’ vitamins) and minerals like Copper, Zinc, Selenium, and Manganese. All these vitamins and minerals can be found in plenty of fruits and vegetables, whole grains, and nuts. For example, broccoli, carrots, peppers, vegetable oil, apricots, nuts/seeds, and whole grains.

Achieving your daily intake.

Unfortunately, nowadays, our food isn’t as rich in vitamins and minerals as it used to be. After years of abusing the soil with various chemical fertilisers, mineral levels may be less than optimal. Food processing can also significantly reduce its micronutrient content. This is why people can start thinking that buying supplements is the only way to get all the necessary vitamins and minerals. There can be situations where you may need additional supplementation, but before doing so, you need to consult with a doctor first, who will be able to analyse your diet and give appropriate advice about whether supplements are necessary. A simple blood test is a good option. And even when you are lacking in some micronutrients, you should try to get all the nutrients from your diet first. When getting all the nutrients from a well-balanced diet is impossible, supplements can be taken. Also, don’t forget that vitamins and minerals taken in high doses from supplements can be harmful (especially fat-soluble vitamins). As to real food, it’s almost impossible to overdose on vitamins and minerals from real food. Special groups to consider supplementation would be:

1. The elderly. Those over 50 should ensure they get enough B6, B12, folate, vitamin D and calcium in their diet. Of course, before taking supplementation, these people should consult with their doctor.
2. Vegetarians/vegans. Some vegetarians or vegans may not be achieving optimal intakes of vitamins and minerals found in the meat and dairy food groups (for example, vitamin B12). The article “All you need to know about vegetarians and vegans” provides more information on this subject.
3. Athletes. Many athletes with increased activity are getting more pressure on their bodies, so they may need additional supplements to help optimise exercise performance and recovery. However, they should consult with a doctor first.
4. Pregnant women. For the first 12 weeks of pregnancy, pregnant women are recommended to take a folic acid supplement. Some doctors may also recommend multivitamins or other calcium and vitamin D supplements.
5. Post-menopausal women. A balanced diet providing all the essential nutrients should meet the body’s changing demands. Post-menopausal women should consume enough low-fat dairy products to ensure optimum calcium intake. This is especially important where osteoporosis has been diagnosed. However, some post-menopausal women still may need additional advice on supplementation from a medical/health professional.

Short overview of all macro and micronutrients.

Source: British Nutrition Foundation.