Vitamins & Minerals

You’ve probably heard your whole life how important it is to get enough vitamins and minerals. Maybe you heard that some fruits contain higher amounts of Vitamin C or that dairy products have lots of calcium. All of these facts are true, but what are vitamins and minerals and why are they important?

Vitamins and minerals are micronutrients that are required in small amounts to maintain good health. Since they cannot be produced by the body, they must be obtained through diet or supplements. There are 13 vitamins and 16 minerals that are recognized as essential nutrients, and all of them are involved in a variety of physiological processes including metabolism, immune function, and bone health. 

Vitamins are organic compounds that are required for various physiological functions. They are classified as either fat-soluble or water-soluble. Fat-soluble vitamins, such as vitamins A, D, E, and K, are stored in the body's fatty tissues and can accumulate to toxic levels if consumed in excess. Water-soluble vitamins, such as vitamins B and C, are not stored in the body and are excreted in urine if consumed in excess. 

Minerals are inorganic compounds that are required for various physiological functions. They are classified as either macrominerals or trace minerals. Macrominerals, such as calcium, phosphorus, magnesium, sodium, and potassium, are required in larger amounts, while trace minerals, such as iron, zinc, copper, selenium, and iodine, are required in smaller amounts.

Both of these compounds play a critical role in maintaining good health. For example, vitamin C is essential for collagen synthesis, which is required for healthy skin, bones, and cartilage. Calcium is essential for bone health, and iron is required for the production of hemoglobin, which carries oxygen in the blood.

Vitamins and minerals can be obtained through diet or supplements, the best way being through a balanced diet that includes a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and dairy products. However, some people may need to take supplements to meet their nutrient needs. The recommended daily intake of vitamins and minerals can vary based on age, gender, and physical fitness level. For example, pregnant and breastfeeding women may require higher amounts of certain vitamins and minerals, such as iron and folic acid. Athletes may also have increased nutrient needs due to the demands of training and competition. Just like every topic we cover, please consult a doctor before changing your diet or taking new supplements. There are certain illnesses, diseases, and conditions that can affect the body's ability to absorb, store, or use vitamins and minerals properly, leading to nutrient deficiencies. In such cases, the recommended daily intake of vitamins and minerals may need to be adjusted to meet the individual's specific needs.

Remember:

Nutrient requirements can vary based on age, gender, physical fitness level, and underlying health conditions. It is important to consult a healthcare provider or a registered dietitian to determine the appropriate daily intake of vitamins and minerals to maintain optimal health and prevent nutrient deficiencies. If you have questions or concerns regarding your own diet, please reach out so we can help discuss your thoughts and point you in the right direction. The best recommendations revolve around eating a balanced diet filled with a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and dairy products. Don’t know where to start? Start with us and we’ll help you make sure your body gets what it needs to stay strong and healthy.