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· 23 Oct 2021
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Vitamin and mineral lists

Vitamins and minerals can be considered as the raw materials required for the proper functioning of our bodies. An adequate quantity of both dietary components is required as these can’t be produced by the human body itself. Both of them are considered essential nutrients that help in growth, healing, energy-providing, and immune-boosting functions. There are about 30 vitamins and minerals listed that perform a variety of roles.
Vitamin and mineral lists-
Vitamins

Vitamin A
Also called retinol, this vitamin is responsible to increase defense mechanisms in our body. It is responsible for keeping the body lining and skin healthy.
Some good sources for vitamin A are daily products, eggs, fatty fish, liver products. Retinol can also be converted from beta carotene-rich foods like carrots, green leafy vegetables, mango, etc.
Their deficiency leads to night blindness or total blindness in some cases.

Vitamin B
Along with folic acid, there are about 8 types of vitamin B like thiamin, riboflavin, niacin, B6, B12, biotin, etc.
All vitamin B types have a common goal of maintaining the good health of the body. These vitamins increase energy, cell metabolism, and overall brain function. Vitamin B complex also helps in fighting infections.
While there are specific sources to get different vitamin B types, overall green leafy vegetables, dairy products, fish, shellfish, poultry, liver are common.
Their deficiency causes anemia.

Vitamin C
Also called ascorbic acid, vitamin C manages blood pressure, reduces heart diseases, and boosts immunity.
Citrus fruits, peppers, and berries are excellent sources.
Its deficiency can lead to scurvy.

Vitamin D
This is responsible for calcium and phosphorus absorption in the body which is necessary for bone development and maintenance.
Midday sunlight, red meat, egg yolks, can be excellent sources of vitamin D.
Its deficiency leads to rickets, osteomalacia, and osteoporosis.

Vitamin E
Vitamin E is responsible for maintaining skin, hair, and eye health and boosting the immune system.
Plant oils like rapeseed, olives, nuts, and wheat germ provide vitamin E.
Its deficiency can lead to nerve damage, vision problems, muscle soreness, and an overall weakened immune system.

Vitamin K
Vitamin K is a chain or group of vitamins that are responsible for blood clotting in wounds, bone development, and heart health.
They are found in green leafy vegetables like spinach and vegetable oils.
Its deficiency leads to osteoporosis, increased bleeding, defective coagulation, etc.

Important minerals-

Iodine-
This is responsible for producing thyroid hormones that maintain the metabolic rate healthy.
They are found in sea creatures like fish, seaweed, and shellfish.
Its deficiency leads to goiter.

Iron-
This is responsible for maintaining blood count by producing RBCs. It is responsible for the efficient transfer of oxygen throughout the body.
It is found in red meat, beans, nuts, lentils, and spinach.
Its deficiency leads to anemia.

Magnesium-
It's responsible for squeezing muscles, controlling blood sugar, and maintaining heart rate.
It’s found in nuts, soybeans, avocado.
Its deficiency leads to muscle spasms, appetite loss, etc.

Potassium-
Potassium is responsible for maintaining BP and controlling kidney and heart function.
It’s found in carrots, leafy vegetables, and tomatoes and its deficiency can lead to the nervous system shutting down.
Other minerals include chromium, selenium, zinc, copper, manganese which are required in very small amounts to keep bodily functions in check.
Every mineral and vitamin are necessary to maintain a healthy body. Deficiency in anyone can make the system go awry. These micronutrients interact positively to provide good health.

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  • Comments (4)
Jashndhillow17
Well written
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Aditya Tyagi
Well written 🙌
Reply
rahul.cit99
Informative
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