Vitamins and Minerals in Food: Types, Functions and Health Benefits

Vitamins and minerals in our food are some important micronutrients required for our body to function and grow properly. They protect us from sickness and help our body fight diseases to stay strong. In this article, we will learn about different types of Vitamins and minerals in food along with their health benefits and role in the proper functioning of our bodies. 

Table of Contents

• What are Vitamins and Minerals in Food
• Types of Vitamins and their Functions
• Types of Minerals and their Functions
• Importance of Vitamins and Minerals in our Diet

What are Vitamins and Minerals in Food

Vitamins and minerals are organic compounds that our body needs in little amounts for various metabolic processes. Vitamins come from plants and animals while minerals come from soil and water. There are different types of vitamins and minerals in different kinds of foods we eat. There are fat soluble and water soluble vitamins in our body. Fat soluble vitamins can be stored in the tissue and cells of our body while water soluble vitamins cannot be stored in our body. They are removed as wastewater or circulate in the blood stream. The fat-soluble vitamins include Vitamin A, D, E and K. Vitamin C and B are water soluble vitamins.

Types of Vitamins and their Functions

• Vitamin A: Found in carrots, sweet potatoes, spinach and other fruits and vegetables this vitamin is good for eyes and skin. It also helps us in fighting infections by strengthening our immune system.
• Vitamin B: Mostly found in food items like legumes, whole grains, fish, vegetables and fruits, Vitamin B supports our brain function and cell metabolism. It is responsible for energy production and nervous system function.
• Vitamin C: Rich in antioxidants, this vitamin is found in oranges, strawberries and tomatoes. It helps our body to fight infections and stay immune from diseases like common cold and flu. Vitamin C also helps in absorption of iron in our body.
• Vitamin D: It is vital for strengthening our bones, muscles and in improving our overall health. Sunlight is the best source of Vitamin D.
• Vitamin E: It helps in protecting our body from free radicals, and is found in green leafy vegetables, nuts and seeds such as peanuts, sunflower seeds and hazelnuts, etc. 
• Vitamin K: Present in green leafy vegetables, plants and animal foods, this fat-soluble vitamin is essential for healing wounds, clotting blood and strengthening bones. 

Types of Minerals and their Functions

Here are some important minerals that are required to keep our body healthy:

• Zinc: Present in protein-rich foods, zinc helps our bodies in growing and developing the immune system that fights various diseases.
• Calcium: Essential for building our bones and strengthening our bodies, calcium is one of the most important minerals we get from milk, egg, almonds, cheese and yogurt.
• Iron: Found in meat, beans, and spinach, iron in our body helps carry oxygen in our blood and is vital for the functioning of our body.
• Potassium: Important for proper functioning of our nerves, muscles and heart, potassium is found in bananas, prunes, spinach, mushrooms and seeds.
• Magnesium: It helps regulate blood pressure and lung function and is found in legumes, whole grains, sea food and chocolates.

Importance of Vitamins and Minerals in our Diet 

Eating a balanced diet with a variety of fruits and vegetables helps us ensure that we get vitamins and minerals from our food. These essential nutrients are crucial for many vital functions in our body such as circulation of blood, energy to function, supporting vision and immunity. Although vitamins and minerals are required in very small amounts in our body, their deficiencies can lead to major health issues and diseases such as scurvy, osteoporosis, vision loss, etc. So, they are extremely important for our body.