Vitamins and minerals are both required nutrients in the daily diet. There are 13 key vitamins and numerous minerals that the body requires to function effectively and sustain good health. Vitamins and minerals work in tandem to accomplish hundreds of functions throughout the body.

Defining Vitamins

If you’re like the majority of people, you’ve probably heard at least one of the following: ‘Don’t forget to take your vitamins!’ or ‘Eat your vegetables!’ or even ‘Do you require additional energy? ‘Remember to take your vitamins!’ However, what are vitamins?

Vitamins are essential elements that your body requires to function properly and combat disease. Because your body cannot synthesise vitamins, you must obtain them through food or, in some situations, supplementation. There are thirteen vitamins that are necessary for your body to function properly. Understanding the many forms and functions of these vitamins is critical for optimum health.

Food Types and Examples

Vitamins are categorised into two categories based on their solubility in fat and water. Fat-soluble vitamins are stored in your fat cells and hence require fat to be absorbed. Water-soluble vitamins cannot be stored in the body and must thus be provided on a daily basis. Your body consumes only the nutrients it requires and then excretes the remainder as waste. The following is a list of various different vitamin types and the foods that contain them:

Fat-Soluble Vitamins

• Vitamin A is found in orange-colored fruits and vegetables, as well as dark leafy greens such as kale
• Vitamin D is a fat-soluble vitamin that is found in fortified milk and dairy products, cereals, and, of course, sunshine
• Vitamin E – is a fat-soluble vitamin that is found in fortified cereals, leafy green vegetables, seeds, and nuts
• Vitamin K is found in dark green leafy foods such as turnips and beet greens

What do they do ?

Together, this vitamin quartet contributes to the health of your eyes, skin, lungs, gastrointestinal tract, and brain system. Several other critical functions of these vitamins include the following:

Create bones. Without vitamins A, D, and K, bone production would be impossible.

Safeguard your vision. Vitamin A also contributes to the health of cells and preserves your vision.

Maintain a favourable relationship. Your body would have trouble absorbing and storing vitamin A without vitamin E.

Defend the body. Additionally, vitamin E functions as an antioxidant (a compound that helps protect the body against damage from unstable molecules).

Water-Soluble Vitamins

1. Vitamin B1, also known as Thiamin, is found in whole grains, fortified grains, liver, nuts, and seeds.
2. Vitamin B2, or Riboflavin, is a B vitamin that is found in whole grains, fortified grains, and dairy products.
3. Vitamin B3, often known as niacin, is found in meat, fish, poultry, and whole grains.
4. Vitamin B5, also known as Pantothenic Acid, is found in meat, poultry, and whole grains.
5. Vitamin B6, also known as Pyridoxine, is found in fortified cereals and soy products.
6. Vitamin B7, often known as biotin, is present in fruits and meats.
7. Vitamin B9, also known as Folic Acid (Folate), is found in leafy vegetables.
8. Vitamin B12 is found in fish, fowl, red meat, and dairy products.
9. Vitamin C is found in citrus fruits and liquids such as oranges and grapefruits, as well as in red, yellow, and green peppers.

What they do 

Although water-soluble vitamins have a variety of functions in the body, one of the most critical is assisting in the release of energy from the food you eat. Others contribute to the health of tissues. The following are some instances of how certain vitamins aid in maintaining health:

Distribute energy. Numerous B vitamins are essential components of specific coenzymes (molecules that aid enzymes) that aid in the breakdown of food into energy.

Create energy. Energy is produced by thiamin, riboflavin, niacin, pantothenic acid, and biotin.

Construct proteins and cells. Vitamins B6, B12, and folic acid help cells multiply by metabolising amino acids (the building blocks of proteins).

Collagen is created. Vitamin C performs a variety of functions, including assisting in the formation of collagen, which helps heal wounds, strengthens blood vessel walls, and serves as a foundation for teeth and bones.

Minerals

Minerals are inorganic solids that exist naturally and have a distinct chemical composition and atomic structure. They derive their whole physical attributes from this substrate. For instance, a rock is a collection of undifferentiated mineral materials or a combination of one or more minerals. The most often seen rocks are granite, basalt, limestone, and sandstone.

Different Types of Minerals

Minerals are classified according to their chemical and crystal structure. Minerals are classified into two types: metallic minerals and non-metallic minerals.

Metallic

Metallic minerals have a shiny look and are composed of metals. They are potentially mineable and can be exploited as a source of metal. Manganese, iron ore, and bauxite are all classified as ferrous or non-ferrous metallic minerals. Non-ferrous minerals are deficient in iron, whereas ferrous materials are abundant in iron.

Non-metallic

Minerals classified as non-metallic have a non-metallic sheen or sheen. Their chemical constitution is free of extractable metals. Nonmetallic minerals include limestone, gypsum, and mica. For example, bauxite ore is found largely in worn rocks. In some places, bauxite deposits can be found in volcanic rocks.

Difference between vitamins and minerals

Conclusion:-

Vitamins and minerals help maintain a healthy immune system, normal growth and development, and proper cell and organ function. Vitamins develop red blood cells and help in blood clotting. They also release energy from the food and help in maintaining healthy skin, eye, and hair. Minerals help in blood coagulation and muscle contraction.