There are certain micronutrients that are not only required by a human body to function normally but also to stay healthy and away from diseases. These micronutrients are vitamins and minerals. Vitamins and minerals come under the study of human nutrition and dietetics. The branch of science that essentially deals with food and its impacts on human health and general well-being is human nutrition and dietetics. As one moves forward, vitamins and minerals will be classified, their various functions will be elaborated and in what kinds of food they are available will also be specified. 

Vitamins and Minerals

Although the requirement of vitamins and minerals is always in small quantities, they are essential for the healthy functioning of the human body. To debunk the common misconception it becomes important to state that vitamins do not provide energy to the body, unlike proteins, fats, and carbohydrates. However, vitamin deficiencies can lead to severe diseases. Minerals also perform similar functions as vitamins. Minerals are not formed in our body therefore they have to be incorporated into the human diet. Even water contains certain minerals in it. The sources of vitamins and minerals are present in our everyday food that is why it is suggested to include a variety of food sources from animal products to plant products. 

Classification and Functions of Vitamins 

Vitamins can be classified into two broad categories- water-soluble vitamins and fat-soluble vitamins. These vitamins have different functions. While water-soluble vitamins work on the blood or cytosol of cells, fat-soluble vitamins ensure that cell membranes are protected from damage. There are also differences in the way they are absorbed as well as stored in the body. 

Vitamin A, vitamin D, vitamin E, and vitamin K are fat-soluble vitamins, and Vitamin B group, Vitamin C are water-soluble vitamins. 

Functions of fat-soluble vitamins are:-

  • Vitamin A is required for maintaining healthy bones, teeth, skin, mucous membranes, etc. Blindness is caused by deficiency of vitamin A, along with predisposition to fatal infections. 
  • Vitamin D is required for the absorption of calcium, maintaining proper blood levels of phosphorus and calcium. The popular and primary source of vitamin D is sunshine. Vitamin D deficiency is known to cause rickets, whereby skeletal deformities and soft bones are formed due to lack of mineralization of bone tissues. 
  • Vitamin E or tocopherol helps to use Vitamin K and also for the formation of red blood cells. Vitamin E deficiency can cause a range of health issues like- vision problems, muscle and nerve damage that can lead to loss of sensation in legs and arms along with body movement control loss. 
  • Vitamin K ensures that the blood sticks together or is coagulated. Vitamin K deficiency can lead to a range of health issues like- poor bone development, predisposition to cardiovascular diseases, osteoporosis, excessive or significant bleeding. 

Functions of water-soluble vitamins are: –

  • Vitamin B6 or pyridoxine helps maintain brain function as well as form red blood cells.
  • Vitamin B12 is required for maintaining the central nervous system and metabolism and also in forming red blood cells. 
  • Vitamin B5 or Pantothenic acid is required for the production of cholesterol and hormones as well as for metabolism,
  • Vitamin B2 or Riboflavin is required to work with other vitamins of the B-group. It is required for producing red blood cells and for body growth. 
  • Vitamin B1 or Thiamine helps in transforming carbohydrates into energy. Vitamin B1 is also required for healthy nerve cells and for heart function.
  • Vitamin C or ascorbic acid works as an antioxidant. It promotes the absorption of iron by the human body, healthy gums, and teeth, maintenance of healthy tissue, and wound healing.

Classification and Functions of Minerals

Some important minerals required by the body are as follows:-

  • Calcium- Calcium is required for building stronger bones and teeth. Sources of calcium are dairy products, leafy green vegetables, calcium-fortified foods like cereals, orange juice, etc.
  • Zinc – Zinc advances the immune system of the human body and helps to fight infections and diseases. Sources of zinc are beef, milk, pork, nuts of all kinds, legumes like lentils and split peas, etc. 
  • Potassium- It is required for the proper functioning of the heart, muscles, and nervous system. Sources of Potassium are tomatoes, bananas, citrus fruits, yogurt, milk, legumes, spinach, etc. 
  • Iron- Haemoglobin carries oxygen from the lungs to all parts of the body within the red blood cells. Iron is required for making haemoglobin in the body which makes it an essential mineral. Sources of iron are beans, eggs, meat, dried fruits, green leafy vegetables, apples, etc. 

Conclusion

The topic of vitamins and minerals- classification, functions has been covered in great detail. One has looked into human nutrition and dietetics while explaining this topic. The classifications, functions, food sources of the vitamins and minerals have been mentioned and elaborated on.