Vitamins are found in:
Water-soluble vitamins are found in the watery parts of the foods you eat. They get into your bloodstream as your body digests food or when you take a supplement that dissolves.
Since a lot of your body is made of water, these vitamins move around easily. Your kidneys keep tabs on the levels of these vitamins, getting rid of any extras through your urine.
Type of Water-soluble vitamins
What do'water soluable Vitamin' do
Even though water-soluble vitamins perform various tasks in the body, one of their primary functions is aiding in the release of energy stored in the food you consume. Additionally, they contribute to maintaining the health of your tissues. Here are some examples of how different vitamins contribute to your overall well-being:
1. Release energy. Several B vitamins are key components of certain coenzymes (molecules that aid enzymes) that help release energy from food.
2. Produce energy. Thiamin, riboflavin, niacin, pantothenic acid, and biotin engage in energy production.
3. Build proteins and cells. Vitamins B6, B12, and folic acid metabolize amino acids (the building blocks of proteins) and help cells multiply.
4. Make collagen. One of many roles played by vitamin C is to help make collagen, which knits together wounds, supports blood vessel walls, and forms a base for teeth and bones.
Fatty foods and oils are reservoirs for the four fat-soluble vitamins. Within your body, fat tissues and the liver act as the main holding pens for these vitamins and release them as needed.
What do 'fat soluable Vitamins' do
Together this vitamin quartet helps keep your eyes, skin, lungs, gastrointestinal tract, and nervous system in good repair. Here are some of the other essential roles these vitamins play:
1. Build bones. Bone formation would be impossible without vitamins A, D, and K.
2. Protect vision. Vitamin A also helps keep cells healthy and protects your vision.
3. Interact favorably. Without vitamin E, your body would have difficulty absorbing and storing vitamin A.
4. Protect the body. Vitamin E also acts as an antioxidant (a compound that helps protect the body against damage from unstable molecules).
The body requires significant quantities of major minerals, which it stores for future use. While these minerals are not more crucial to your health than trace minerals, they are simply found in larger amounts within your body.
Major minerals move through the body via different pathways. For instance, potassium is rapidly absorbed into the bloodstream, where it freely circulates and is eliminated by the kidneys, akin to water-soluble vitamins. Conversely, calcium behaves more similarly to fat-soluble vitamins, necessitating a carrier for absorption and transport.
What do 'major minerals' do
Having too much of one major mineral can result in a deficiency of another. These sorts of imbalances are usually caused by overloads from supplements, not food sources. Here are two examples:
1.
Salt overload. Calcium binds with excess sodium in the body and is excreted when the body senses that sodium levels must be lowered. That means that if you ingest too much sodium through table salt or processed foods, you could end up losing needed calcium as your body rids itself of the surplus sodium.
2. Excess phosphorus. Likewise, too much phosphorus can hamper your ability to absorb magnesium.
These are the trace minerals
What do 'major minerals' do
Trace minerals carry out a diverse set of tasks. Here are a few examples:
1. Iron is best known for ferrying oxygen throughout the body.
2. Fluoride strengthens bones and wards off tooth decay.
3. Zinc helps blood clot, is essential for taste and smell, and bolsters the immune response.
4. Copper helps form several enzymes, one of which assists with iron metabolism and the creation of hemoglobin, which carries oxygen in the blood.
The other trace minerals perform equally vital jobs, such as helping to block damage to body cells and forming parts of key enzymes or enhancing their activity.
An antioxidant is a broad term used to describe any substance capable of neutralizing unstable molecules like free radicals, which can cause damage to DNA, cell membranes, and various cellular components.
Your body's cells naturally produce ample antioxidants to combat these threats. Additionally, the foods you consume, along with potentially some supplements, serve as additional sources of antioxidant compounds. Examples of antioxidants found in food include carotenoids (such as lycopene in tomatoes and lutein in kale) and flavonoids (such as anthocyanins in blueberries, quercetin in apples and onions, and catechins in green tea). Furthermore, vitamins C and E, as well as the mineral selenium, possess antioxidant properties.
Why free radicals may be harmful
Free radicals are produced naturally as a result of energy metabolism and are also generated by exposure to ultraviolet rays, tobacco smoke, and air pollution. Due to their incomplete electron configuration, they are inherently unstable, leading them to snatch electrons from other molecules, resulting in damage to those molecules.
Although free radicals are notorious for causing cellular harm, they also serve a beneficial role. When immune system cells mobilize to combat invaders, the oxygen they utilize produces a cascade of free radicals that actively eliminate viruses, bacteria, and impaired body cells in what is known as an oxidative burst. Vitamin C plays a crucial role in neutralizing these free radicals, thereby mitigating their destructive effects.
How antioxidants may help
Trace minerals carry out a diverse set of tasks. Here are a few examples:
Antioxidants possess the ability to counteract invaders like free radicals by relinquishing some of their own electrons. When a molecule of vitamin C or E performs this act of sacrifice, it can potentially safeguard vital proteins, genes, or cell membranes from harm, thereby interrupting a cascade of damage that might otherwise affect numerous cells.
It's crucial to understand that the term "antioxidant" denotes a chemical characteristic rather than a singular nutritional trait. Each nutrient exhibiting antioxidant properties also encompasses various other functions and should be evaluated individually. Additionally, the context in which these nutrients operate is significant; for instance, while vitamin C acts as an antioxidant in certain scenarios, it may function as a pro-oxidant in others.
| VITAMIN/MINERAL | FUNCTION | DEFICIENCY SYMPTOMS | FOOD SOURCE |
|---|---|---|---|
| Vitamin A (Beta-Carotene) | Helps to form and maintain healthy teeth, good eyesight, skeletal and soft tissue, mucous membranes & skin. There are 2 forms, beta-carotene and retinol. | Night blindness, dry eyes, dry lips, thick or scaly skin, impaired immunity, stunted growth in children. | sweet potatoes, carrot, spinach, eggs |
| Vitamin B1 (Thiamine) | Support the metabolism, increase energy levels, eye health, neurological health | Decreases in memory or confusion, mood changes, cardiovascular effects, gut issues, nerve damage, inflammation chronic fatigue | nutritional yeast, spirulina, sunflower seeds, macadamia, black beans, lentils |
| Vitamin B2 (Riboflavin) | Cell growth, energy production, breakdown of food nutrients into energy, antioxidant properties | Anemia, fatigue, nerve damage, sluggish metabolism, mouth sores/cracks, skin disorders | beef liver, yogurt, milk, spinach, almonds, sun dried tomato, eggs, beans & legumes |
| Vitamin B3 (Niacin) | Helps balance cholesterol, regulates blood sugar, skin health, brain function, joint mobility. | Weak muscles, digestive problems, inflammation skin irritation, mucous membrane swelling | chicken liver, tuna, turkey, salmon, sardines, sunflower seeds, peanuts, green peas, brown rice. |
| Vitamin B5 (Pantothenic Acid) | Convert nutrients from food into energy, balance blood sugar, reduce bad (LDL) cholesterol, lowers hypertension, help prevent nerve damage, improves mental performance, supports adrenal function, immune function, relieves symptoms of Rheumatoid Arthritis. | Fatigue, depression, irritability, insomnia, stomach pains, vomiting, burning feet, upper respiratory infections, cramps | meat and organ meats, beans and legumes, sweet potatoes, nuts and seeds, milk. eggs. |
| Vitamin B6 (Pyridoxine) | Helps maintain the nervous system, produces hemoglobin, assists the conversion of nutrients to energy from food, balance blood sugar, enhances immunity, maintain healthy blood vessels, supports brain function, eye health | Mood changes, confusion, muscle pains, mouth sores, low energy, PMS symptoms, anemia | turkey breast, grass fed beef, pistachios, tuna, pinto beans, avocado, chicken breast, sunflower seeds, sesame seeds |
| Vitamin B7 (Biotin) | Necessary for formation of fatty acids and glucose as well as the metabolism of amino acids and carbohydrates. | Thinning hair, brittle nails, scaly red rash, skin infections | brewers yeast, cooked egg yolk, sardines, nuts & nut butters, legumes, wholegrains |
| Vitamin B9 (Folate) | Helps the body make DNA and an important factor for red blood cell production. Crucial during early pregnancy. | Megaloblastic anemia, weakness, irregular heartbeat, fatigue, difficulty concentrating hair loss, pale skin, mouth sores. | dark green leafy vegetables (turnip greens, spinach, romaine), beans, peanuts, sunflower seeds, whole grains, liver. |
| Vitamin B12 (Cobalamin) | Helps the body make DNA and red blood cells, also crucial for the function and development of brain and nerve cells. | Lethargy, breathlessness, heart palpitations, pale skin, constipation, diarrhea, loss of appetite, nerve numbness or tingling, muscle weakness, vision loss | organ meats, clams, sardines, beef, tuna, nutritional yeast, dairy, trout, salmon |
| Vitamin C (Ascorbic Acid) | Assists with wound healing and the formation of collagen, essential for the formation growth and repair of bone, skin and connective tissue, normal function of blood vessels. Helps the body absorb iron. | Scurvy, easy bruising gum/dental problems, dry hair and skin, anemia, fatigue. | bell pepper, broccoli, papaya, strawberries, brussels' sprouts, kale. kiwifruit, oranges, |
| Vitamin D | Assists with calcium absorption and phosphorus, supports the immune system, can help support healthy cell replication, helps to manage blood sugar levels, may help prevent mood disorders | Rickets, bone pain in adults (osteomalacia), loss of bone density leading to fractures, hypocalcemia, muscle twitching, muscle weakness, muscle pain, joint stiffness, heart disease. diabetes, hair loss, poor skin health. | cod liver oil, tuna, cod, eggs, sardines, beef liver. raw milk, mushrooms |
| Vitamin E | Fights cholesterol oxidation, cardiovascular benefit by slowing down progression of atherosclerosis, antioxidant, repairs damaged skin, thickens hair, balances hormones, helps PMS symptoms, Improves vision | Loss of muscle coordination, impaired vision & speech, nerve damage, loss of feeling in arms and legs, weakened immune system | sunflower seeds, almonds, hazelnuts, wheat germ, mango, avocado, butternut squash, broccoli. Spinach |
| Vitamin K | Helps the clotting factor & assists with calcium absorption, protects the cardiovascular system, supports bone and dental health. may assist with decline in damage due to Rheumatoid Arthritis, hormonal balance, kidney health. | Arterial calcification, high blood pressure, kidney stones, gallstones, dental issues, symptoms of IBS. blood sugar imbalances, metabolic issues, spider veins, varicose veins. | natto, beef liver, chicken, hard cheese, ground beef, eggs, dairy |
| Calcium | Essential for proper muscle and nerve function, helps regulate blood pressure, helps form and maintain bones and teeth | Osteoporosis, muscle cramps, tooth decay, low blood pressure | milk, yogurt, cheese, sardines, salmon, spinach, kale, almonds, tofu, breads |
| Chloride | Carries an electric charge and classified as an electrolyte, along with sodium and potassium to balance fluids and regulate blood pressure. Important to help the muscles and heart contract, nervous system, supports production and release of HCL in the stomach, | Deficiency can be a result of metabolic disorders such as kidney malfunction that causes the body to remove excess | table salt, food sauces that are salty such as soy sauce, processed meats, cheese, canned fish. |
| Chromium | Blood sugar control, has an effect on on glucose & fat metabolism, help protect DNA chromosomes from damage, helps reduce high cholesterol, maintain brain health, reduce cognitive decline. | Poor blood glucose control, weak. Bones, fatigue, poor skin health, poor memory and concentration, mood changes, stunted growth and development, delayed wound healing | mussels, brazil nut, oyster, dried dates, pear, shrimp, tomato, mushroom, broccoli, barley, hazelnut, brewers yeast. |
| Copper | Supports a healthy metabolism, increased energy, proper brain function, may assist arthritis symptoms, healthy nervous system, maintain healthy skeletal system, helps balance the thyroid, works with iron in the synthesis of hemoglobin & red blood cells healthy hair skin & nails, supports collagen production. | Anemia, bone abnormalities & related conditions such as osteoporosis, neuropathy, neutropenia, low immune function, premature graying of hair, pale skin, neurological symptoms | beef liver, dark chocolate, sunflower seeds, cashews, chickpeas, raisins, lentils, hazelnuts, dried apricots, sesame seeds, avocado, turnip greens. |
| Fluoride | Helps to improve the density and hardness of bones, strengthen tooth enamel during growth & development | Not documented however against common misconception, tooth decay is not caused by a fluoride deficiency. | fish, salt, tea |
| Iodine | Key in production of thyroid hormones that regulates temperature & produce energy, regulate overall metabolism, | Impaired thyroid function, weight gain, excessive tiredness, intolerance to cold swelling of face and other body parts, weight loss, increased appetite, intolerance to heat, insomnia, anxiety, heart palpitations. | sea vegetables, yogurt, goat milk, egg, strawberries, cheese, dairy |
| Iron | Major component of hemoglobin, reduces tiredness and fatigue, improve mental and physical performance, helps cognitive function, helps immune system. | Fatigue, weakness, shortness of breath lack of concentration heart palpitations, hair loss, dry skin, pale skin, dizziness, irritability, headaches. | spinach, raw pumpkin seeds, swiss chard. beef, shiitake mushroom, sesame seeds, beans |
| Magnesium | Necessary for over 300 biochemical reactions helps regulate nerve and muscle function, helps maintain normal blood pressure | Weakness, fatigue, poor memory, low blood pressure, irregular heart rhythm | spinach, Swiss chard, cocoa, cashews, almonds, black beans, edamame, bananas, salmon |
| Manganese | Helps the body form connective tissue, bones, blood clotting factors, sex hormones, fat & carbohydrate metabolism, calcium absorption, blood sugar regulation | Low fertility, poor bone growth or skeletal defects, slow or impaired growth, impaired glucose tolerance. | pineapple, garbanzo beans, raspberry spinach almonds, oats, brown rice, tempeh |
| Molybdenum | Assist in the breakdown of toxins, metabolize Sulphur-containing amino acids, assists in the breakdown of purines to urie acid which may function as an antioxidant | (Rare because only needed in trace amounts and present in many foods). Intellectual disability, seizures, tachycardia, headache, nausea, vomiting, nausea. | meat, dairy, poultry, eggs, seafood, legumes, vegetables, fruit, grain. |
| Phosphorus | Needed for the growth, maintenance and repair of all cells and tissues, production of DNA & RNA, CO factor for other vitamins, assists with carbohydrate & fat metabolism, kidney function, muscle contractions, normal heartbeat, nerve signaling | Poor appetite, anemia, muscle weakness, bone pain, osteomalacia, rickets, confusion, impaired immune system | beef liver, lima beans, chicken, sardines, salmon scallops, sprouted quinoa |
| Potassium | Blood pressure and cardiovascular health, bone and muscle maintenance, kidney health, transmit nerve signals between organs, balancing pH in the body. | Weakness, fatigue, muscle cramps, confusion, constipation, abnormal heart rhythm, tingling or numbness, increased urination | Swiss chard, spinach, winter squash, lima beans, avocado, cantaloupe, cremini mushrooms, celery |
| Selenium | Important for reproduction, thyroid gland function, DNA production, protection from free radicals & infection. | Infertility, muscle weakness, fatigue, mental fog, hair loss, weakened immune system | sardines, cremini mushrooms, cod, egg, snapper, tuna, liver, sunflower seeds, Brazil nuts |
| Sodium | Conduct nerve impulses, contract and relax muscles, maintain proper balance of water and minerals | Nausea and vomiting, headache, confusion, loss of energy, irritable, muscle weakness, loss of energy | smoked meat/fish, canned food, table salt |
| Sulfur | Assists the body to metabolize food and contributes to the health of your skin, tendons & ligaments, build DNA, protect cells from oxidative damage | Acne, arthritis, brittle nails/hair, convulsions, mood disorders, eczema, migraines, memory loss, gastrointestinal issues, rashes. | poultry, eggs, seafood, nuts, seeds, grains, legumes, leafy greens, onions, garlic, leek. |
| Zinc | Necessary for DNA formation, healing damaged tissue, supporting a healthy immune system, gene expression, growth and development, protein synthesis. | Impaired growth & development, delayed sexual maturity, skin rashes, chronic diarrhea, impaired wound healing, behavioural | liver, beef, lamb, crimini mushrooms, spinach green peas, |