Role of Vitamins and Minerals in the body

 What are Vitamins?                                                          Vitamins are essential nutrients that the body needs to function properly.They are divided into two main categories.                                                                                                         

 Fat-Soluble Vitamins:                                                 Fat-soluble vitamins are nutrients that dissolve in fats and oils. They are absorbed along with dietary fat and stored in the body's fat tissues and liver.

Key Points:

• Dissolve in fat, not water
• Absorbed with dietary fat in the intestine
• Stored in the liver and fatty tissues
• Do not need to be consumed daily
• Excess intake can lead to toxicity (hypervitaminosis)

The 4 Fat-Soluble Vitamins:

1. Vitamin A

• Supports vision, skin health, and immune function
• Found in liver, carrots, sweet potatoes, and leafy greens

2. Vitamin D

• Helps absorb calcium and supports bone and immune health
• Produced by the skin in sunlight; found in fatty fish and fortified dairy

3. Vitamin E

• Acts as an antioxidant; protects cells from damage
• Found in nuts, seeds, vegetable oils, and green leafy vegetables

4. Vitamin K

• Essential for blood clotting and bone health
• Found in green leafy vegetables like spinach, broccoli, and kale

Important Note:

• Best absorbed when taken with fat-containing foods
• Supplements should be used with caution to avoid overdose

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 Water-Soluble Vitamins:                                                                   Water-soluble vitamins are nutrients that dissolve in water and are not stored in large amounts in the body. Since they are excreted in urine, they need to be consumed regularly through food.

Key Points:

• Dissolve in water
• Not stored in the body
• Excess amounts are usually excreted in urine
• Must be consumed regularly in the diet
• Less risk of toxicity compared to fat-soluble vitamins

Main Water-Soluble Vitamins:

1. Vitamin C (Ascorbic Acid)

• Boosts immune system
• Promotes wound healing and iron absorption
• Found in citrus fruits, strawberries, and bell peppers

2. B-Complex Vitamins:
Each B vitamin has specific functions but they generally help in energy production and maintaining a healthy nervous system.

• B1 (Thiamine): Supports nerve function and metabolism
• B2 (Riboflavin): Important for energy production and skin health
• B3 (Niacin): Supports digestion and skin health
• B5 (Pantothenic Acid): Helps make hormones and energy
• B6 (Pyridoxine): Involved in brain development and metabolism
• B7 (Biotin): Important for hair, skin, and nails
• B9 (Folate): Essential during pregnancy for fetal development
• B12 (Cobalamin): Vital for red blood cell production and nerve function.                       
  
  

What are Minerals?                                                             They are also nutrients that the body needs to function properly.They are  divided into two main categories.
                                                                                                 

1. Macrominerals (needed in larger amounts)

• Calcium: Builds bones and teeth
• Magnesium: Supports muscles and nerves
• Potassium: Maintains fluid balance
• Sodium & Chloride: Regulate fluids and nerves
• Phosphorus: Forms bones and energy production
• Sulfur: Builds proteins

2. Trace Minerals (needed in smaller amounts)

• Iron: Carries oxygen
• Zinc: Boosts immunity
• Iodine: Regulates thyroid
• Others: Selenium, Copper, Manganese, Fluoride

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  What are the roles of minerals and vitamins in the body? 

Vitamins and minerals are essential nutrients that help the body function properly. Each plays a specific role in maintaining health. Vitamins support various processes: Vitamin A helps with vision and skin health, Vitamin C boosts immunity and aids in healing, and B-complex vitamins help convert food into energy and support brain function. Vitamin D helps absorb calcium, while Vitamin K assists in blood clotting.

Minerals are equally important. Calcium and phosphorus strengthen bones and teeth, iron helps carry oxygen in the blood, and magnesium supports muscles and nerves. Potassium and sodium balance fluids and help nerve signals, while zinc and iodine support immunity and hormone production.

Together, vitamins and minerals protect against deficiencies, strengthen the immune system, support growth and development, and help the body perform vital functions. A balanced diet with fruits, vegetables, dairy, grains, and proteins ensures adequate intake of these nutrients.