Your Guide For Vitamins And Minerals
Everyone of us needs to eat or intake vitamins and minerals for our bodies to function at their optimal best, but with so much information out there about which of these nutrients do you need, in what quantities and where we can naturally get them, it can become overwhelming for us to make the right decision.
Because of this, I wanted to make a condensed guide about the essential vitamins and minerals which we have to provide our bodies with, how much we need per day and what are the best sources for them, so that you can optimize your health and wellbeing.
I hope you find this useful as well as enjoyable.
WHAT ARE THEY?
Vitamins
Vitamins are organic substances which are needed in small quantities for our bodies to function their best and have to be in-taken through food or supplements since our bodies can not make them. There are 13 essential vitamins we have to intake and they are divided into two main types: Water and fat soluble as will be discussed below.
Minerals
Minerals on the other hand are inorganic elements that are naturally present in soil and water which are then absorbed by plants and later eaten by animals and then also in-taken by us. There are some minerals such as calcium, potassium and sodium which we need in considerable amounts and other minerals like copper or iodine which we require in tiny amounts also recognized as trace minerals.
TYPES OF VITAMINS AND MINERALS
When we are talking about vitamins and minerals, these are nutrients which are labelled as micronutrients since we need them only in very small amounts in comparison to macronutrients such as carbohydrates, protein and fats which we need in much bigger quantities. Even though we need these micronutrients in very small doses, some in quantities of only a couple of micrograms, they still have a profound effect on our health if we miss out on them.
Before I get into explain the key micronutrients we need to function best, I just wanted to briefly define a couple of key terms that are related here:
Water soluble vitamins: These are the vitamins which when eaten, are dissolved within the water based portions of your body since they can dissolve in this medium, and for this reason must also be replenished more frequently through food or supplements since they can easily be lost through urine or other excrements. Water soluble vitamins include all of the B vitamins and vitamin C.
Fat soluble vitamins. These vitamins have to be ingested together with a source of fat in order for our bodies to be able to absorb and store them in our body. These vitamins can be stored in our body for longer periods of time, meaning that it is not necessary for us to intake them everyday, as otherwise their quantities can become too high. The fat soluble vitamins include Vitamins A, D, E and K.
Trace minerals/ elements: Our body needs only very very small amounts of certain substances such as some metals like copper, iron, zinc or selenium to name a few, in order to function these best. Some of these metals are known to be nutritionally essential while for others, their importance is not as confirmed.
Multivitamins: These are nowadays very popular and can commonly be found in pharmacies or drugstores, where they combine several different vitamins, sometimes also some minerals, into a single pill meant to be eaten daily. While this in theory may sound great and a practical way to cover all the nutritional needs of your body in one go, research is finding that supplementing with a multivitamin often does not work, where one of the reasons is that the different nutrients that are in there,/ compete with each other for absorption, which prevents all of the nutrients from being properly absorbed. If supplementation is required, it is best to take individual supplements for individual vitamins and minerals to best ensure your needs are being met.
KEY VITAMINS
Vitamin A
Functions: Helps with maintaining good eyesight in low light because vitamin A is also known as retinol which produces the pigments in the retina of our eyes. It contributes to healthy teeth and bones as well as skin renewal. Helps our bodies immune system and acts as a defense against illness and infection by being part of out mucous membranes in our nose and other soft lining parts.
Food sources: Leafy green vegetables (Broccoli, spinach, kale, collard greens), yellow vegetables (Sweet potatoes, carrots, squashes), tomatoes, red bell peppers, eggs, beef liver, Mango, cantaloupe
Daily intake for adult women: 700 mcg (micrograms)
Daily intake for adult men: 900 mcg (micrograms)
Vitamin E
Functions: Has potent antioxidant properties which prevents oxidative stress and cell damage. Furthermore, it boosts our immune function to protect against viruses and bacteria and prevents unwanted blood clots within our blood vessels, thus also contributing to good heart health.
Food sources: Plant oils (Sunflower, soybean, wheat germ), sunflower seeds, almonds, peanuts, spinach, pumpkin, avocados
Daily intake for adult women: 15 mg
Daily intake for adult men: 15 mg
Vitamin D
Functions: This fat soluble vitamins helps the body to absorb and retain phosphorus and calcium from our diet which are crucial elements of strong bones. This is why we often hear that vitamin D helps with maintaining good bone health. In laboratory studies, vitamin D has been shown to reduce cancer cell growth and reduce inflammation in the body. Currently researchers are finding out even more beneficial functions that vitamin D could carry out within our body.
Food sources: Fatty fish oils (cod liver oil), salmon, swordfish, tuna fish, dairy, sardines, beef liver, egg yolk
Daily intake for adult women: 15 mcg
Daily intake for adult men: 15 mcg
20 mcg for men and women that are older than 70 years
Vitamin K
Functions: Vitamin K is a critical component of healthy blood clotting when we get a cut for example, and also ensured the building of storage bones. Additionally, a protein in our blood called Prothrombin is critically dependent on vitamin K to carry out proper blood clotting.
Food sources: Green leafy vegetables (collard, turnip greens, kale, spinach, broccoli, brusel sprouts), soybean oil, fermented soybeans, small amounts in meat, cheese and eggs
Daily intake for adult women: 90 mcg
Daily intake for adult men: 120 mcg
Vitamin C
Functions: It plays a key role in maintaining healthy immune function and promoting proper wound healing. Additionally, it has potent antioxidant properties which can neutralize harmful fee radicals and prevent oxidative damage. Vitamin C is also responsible for synthesizing collagen which is a fibrous protein that provides structural supports to the space surrounding various connective tissues in our body. Lastly, it has also been found that vitamin C can synthesize several different hormones and chemical messengers within our brain and nerves.
Food sources: Citruses (oranges, kiwis, lemon, grapefruit), bell peppers, strawberries, tomatoes, cruciferous vegetables (broccoli, Brussel sprouts, cabbage)
Daily intake for adult women: 75 mg
Daily intake for adult b: 90 mg
Thiamin (Vitamin B1)
Functions: Thiamin has a role in the growth and functions of different body cells and ensures proper breakdown of nutrients for energy release. A deficiency in thiamine manifests itself in the form of cognitive or mental decline while also contributing to Alzheimers disease and the death of nerve cells along with memory loss. Furthermore, if we lack in thiamine we are at a higher risk for congestive heart failure where our body is unable to normally pump blood to other parts of the body.
Food sources: Fortified breakfast cereals, pork, Fish, beans, lentils, green peas, sunflower seeds, yoghurt
Daily intake for adult women: 1.1 mg
Daily intake for adult men: 1.2 mg
Riboflavin (Vitamin B2)
Functions: It is known that riboflavin works in unison together with other vitamins where it is needed for proper growth of our cells and the body as well as helping with red blood cell production. It is needed for proper energy production within the body as well as breaking down fats, steroids and releasing energy from proteins.
Food sources: Dairy milk, yoghurt, cheese, eggs, beef liver, chicken breast, salmon, lean beef and pork, almonds, spinach.
Daily intake for adult women: 1.1 mg
Daily intake for adult men: 1.3 mg
Niacin (Vitamin B3)
Functions: Niacin is a critical component for being able to derive energy from food, acting as a coenzyme together with more that 400 different enzymes to drive different biochemical reactions. Other than that, it is also responsible for creating cholesterol and fats, along with being able to create and repair cellular DNA.
Food sources: Red meat, poultry, fish, whole grain rice, nuts, seeds, legumes, bananas
Daily intake for adult women: 14 mg
Daily intake for adult men: 16 mg
Pantothenic acid (Vitamin B5)
Functions: Vitamins B5 is responsible for breaking down carbohydrates and fat for energy sources by making a substance called coenzyme A which plays a crucial role in driving metabolic reactions for energy production. Furthermore, it is needed for proper making of healthy red blood cells and sex and stress related hormones that are important for our body.
Food sources: Organ meats like liver and kidney, beef, chicken breast, mushrooms, avocados nuts, seeds, dairy milk, yogurt, eggs
Daily intake for adult women: 5 mg
Daily intake for adult men: 5 mg
Pyridoxine (Vitamin B6)
Functions: Vitamin B6 plays a key role in maintaining good immune health by ensuring proper production of antibodies to fight off viruses and infections. Furthermore, it helps with the production of hemoglobin protein that is found within our red blood cells and allows them to transport oxygen around our body. Additionally, pyridoxine helps with regulating blood sugar levels and assists with the breakdown of proteins.
Food sources: Beef liver, tuna fish, salmon, chickpeas, poultry, dark leafy greens
Daily intake for adult women: 1.2 mg
Daily intake for adult men: 1.3 mg
Biotin (Vitamin B7)
Functions: Similarly to other B vitamins, vitamin B7 also has a role in our bodies metabolizing fats, carbohydrates and proteins and the production of energy. Furthermore, it contributes to the health of our skin, nails and a functional immune system.
Food sources: Beef liver, eggs, salmon, avocados, pork, sweet potato, nuts, seeds
Daily intake for adult women: 30 mcg
Daily intake for adult men: 30 mcg
Folate (Vitamin B9)
Functions: Folate is crucial to be consumed by pregnant women because it is essential for periods of fast growth within fetal development as well as assisting with the production of healthy red blood cells. Additionally, folate helps with manufacturing DNA and RNA and is also known for breaking down a specific amino acid (homocysteine) which can otherwise be harmful to us in higher quantities.
Food sources: Dark leafy greens, beans, peanuts, sunflower seeds, whole grains, liver
Daily intake for adult women: 400 mcg
Daily intake for adult men: 400 mcg
Pregnant women should increase their daily amount to 600 mcg
Cobalamin (Vitamin B12)
Functions: Cobalamin is a crucial element in the production of red blood cells and synthesis of DNA, along side ensuring proper development of the brain and nerve cells in children and adults. Vegans and vegetarians should be especially cautious with Vitamin B12, as it is only found within animal products or foods fortified with B12.
Food sources: Fish, shellfish, liver, red meat, eggs, poultry, dairy products, fortified cereals, fortified plant milks
Daily intake for adult women: 2.4 mcg
Daily intake for adult men: 2.4 mcg
Choline
Functions: Even though strictly speaking, choline isn't a true vitamin because it doesn't function as a coenzyme, it has vitamin like properties causing some people to group it as a vitamin. Either way, choline is an essential nutrient needed for the production of acetylcholine which is one of our bodies main neurotransmitters in helping our muscles to contract, initiating pain responses and ensuring that our memory and cognitive abilities work well.
Food sources: Beer, beef liver, egg yolks, chicken breast, fish, shiitake mushrooms, potatoes, legumes, milk, yogurt
Daily intake for adult women: 425 mg
Daily intake for adult men: 550 mg
KEY MINERALS
Calcium
Functions: Apart from being involved in ensuring healthy teeth and bones, calcium additionally helps with proper blood clotting and ensuring that our muscles contract properly. Apart from that, it is also important to intake adequate calcium for keeping a regular healthy heart rhythm and nerve function.
Food sources: Dairy (milk, yogurt, cheese etc.), fortified plant milks, winter squash, edamame, canned sardines, almonds
Daily intake for adult women: 1000 mg
Daily intake for adult men: 1000 mg
*older people above the age of 70, should increase heir calcium intake up to 1200 mg
Chromium
Functions: Chromium works closely with the hormone insulin to regulate our blood sugar levels and also regulates the breakdown and absorption of carbohydrate, proteins and fats. Even though chromium is considered a trace element, it is additionally good to know that Vitamin B3 (niacin) and vitamin C, enhance the absorption of chromium,
Food sources: Whole grains, bran cereals, broccoli, green beans, potatoes, apples, bananas, beef, poultry, egg yolks, grape juice
Daily intake for adult women: 25 mcg
Daily intake for adult men: 35 mcg
Chloride
Functions: Because chloride is the ion form of chlorine, it carries with it an electric charge, meaning that in our body it acts as an electrolyte just like potassium and sodium. Like all other electrolytes, chloride is useful in regulating the amount of fluid within our body as well as the transfer of nutrients in and out of our cells. Other than that, it maintains proper pH levels of our blood, helps with the production of stomach acid (hydrochloric acid) which is needed for digestion while stimulating the action of our muscle and nerve cells.
Food sources: Table salt, sea salt, seaweed, shrimp, seafood
Daily intake for adult women: 2.2 g
Daily intake for adult men: 2.2 g
Copper
Functions: Cooper has a variety of different unctions in our body such as assisting in various enzyme based reactions for energy production, playing a part in the absorption and breakdown of iron, synthesizing red blood cells and a variety of different connective tissues and brain neurotransmitters. Additionally, copper also has a role in ensuing heathy brain development and proper immune function.
Food sources: Beef liver, oysters, crab meat, salmon, dark chocolate, cashews, sunflower and sesame seeds, chickpeas, whole wheat pasta
Daily intake for adult women: 900 mcg
Daily intake for adult men: 900 mcg
Iodine
Functions: Even though we need iodine in very small amounts, it plays an essential role in the health and working of our thyroid gland, where it it needed for our thyroid gland to make the hormones thyroxine and triiodothyronine, both of which are involved in various different processes in the body such as making certain proteins and enzymes and regulating our bodies metabolism. People who lack iodine will likely experience issues with these thyroid related hormones and will either have a under active or over active thyroid gland that will lead to medical issues such as hypothyroidism or hyperthyroidism
Food sources: Seaweed, fish, shellfish, iodized salts, dairy, eggs, beef liver, chicken
Daily intake for adult women: 150 mcg
Daily intake for adult men: 150 mcg
Fluoride
Functions: Fluoride is often added into toothpastes and other dental products because it has the ability to prevent and reverse dental caries and plaque build up while ensuring strong and healthy teeth and bones.
Food sources: Brewed coffee or black tea, fluoridated water, oatmeal, shrimps, raisins, fluoridated toothpaste
Daily intake for adult women: 3mg
Daily intake for adult men: 4mg
Iron
Functions: Iron is naturally found within the protein pigment hemoglobin in our red blood cells which is designed to bind and carry oxygen around our body to respiring cells and tissues. Because of this, if our diet lacks iron, the ability of our blood to carry oxygen greatly declines, meaning that our cells produce less energy and as a result we have less energy and feel fatigued. Additionally, iron is also a part of another protein called myoglobin that is found in your muscle tissue and has the role of delivering oxygen directly to respiring muscle tissue. Lastly, iron is also fundamentally important for healthy brain development and growth among children and plays a role in the production of different hormones.
Food sources of heme iron (animal based, better absorbed): Oysters, mussels, clams, beef or chicken liver, organ meats, beef, canned sardines, poultry
Food sources of non heme iron (plant based, absorbed less well): Fortified cereals, beans, dark chocolate, lentils, spinach
Daily intake for adult women: 18 mg
Daily intake for adult men: 8 mg
Magnesium
Functions: Firstly, magnesium helps with the functioning of more that 300 other enzymes in our body which carry out a large diversity of important biochemical reactions, such as synthesizing proteins, producing energy, building strong bones, regulating blood sugar and blood pressure as well as ensuring proper muscle and nerves function. Magnesium also has the ability to act as an electrical conductor and in this way eases muscle contraction and makes the heart beat more steadily.
Food sources: Dark leafy green vegetables, almonds, peanuts, cashews, pumpkin seeds, beans, soybeans, soy milk, white potatoes with the skin, brown rice, salmon, beef, fortified cereals, bananas
Daily intake for adult women: 310 - 320 mg
Daily intake for adult men: 400 - 420 mg
Manganese
Functions: In our body, manganese acts as a coenzyme which is involved in enzyme based reactions such as breaking down of carbohydrates, proteins and cholesterol. It also helps other enzymes with building strong bones and maintaining healthy reproductive and immune systems. Additionally, manganese works together with Vitamin K to help with wound healing and blood clotting.
Food sources: Shellfish, nuts, brown rice, oatmeal, legumes, lack tea, black pepper, spinach, pineapple
Daily intake for adult women: 1.8 mg
Daily intake for adult men: 2.3 mg
Molybdenum
Functions: Together with other enzymes, molybdenum is able to break down compounds known as purines which can become harmful in elevated levels, as well as protein, alcohol, drugs and other toxins that we ingest.
Food sources: Black eyed peas, lima beans, peanuts, beef liver, dairy, potatoes with skin, fortified whole grain cereals, whole wheat bread, bananas
Daily intake for adult women: 45 mcg
Daily intake for adult men: 45 mcg
Nickel
Functions: Nickels importance in the human body is not as researched as other minerals, but it is believed to be a part of certain enzyme reactions and may also help with the absorption of iron. The absorption of nickel by our body is also improved or decreased by different substances such milk, tea, coffee or orange juice, however the overall absorption of nickel in our body is considered to be quite low.
Food sources: Legumes, nuts, seeds, oats, soybeans
Daily intake for adult women: More research is needed
Daily intake for adult men: More research is needed
Phosphorus
Functions: Phosphorus is recognized as being a key component of our bones, teeth as well as cell membranes. Furthermore it helps in the activation of certain enzymes and keeps the pH of our blood in a healthy range. Phosphorus is also one of the main building blocks of our genetic make up because it makes up DNA, RNA as well as our bodies main energy source ATP, meaning that is crucially important for our wellbeing.
Food sources: Dairy, salmon, beef, poultry, pork, legumes, nuts, seeds, whole wheat bread, asparagus, tomatoes, cauliflower
Daily intake for adult women: 700 mg
Daily intake for adult men: 700 mg
Potassium
Functions: As an electrolyte, potassiums main role is to maintain normal levels of fluid inside of our cells as well as assisting in muscle contraction and supporting healthy blood pressure. Because it is an electrolyte, it is a mineral which is needed by almost all tissues in the body and has a variety of cell and nerve functions.
Food sources: Raisins, dried apricots, beans, lentils, potatoes, butternut squash, spinach, broccoli, avocado, bananas, cantaloupe
Daily intake for adult women: 2600 mg
Daily intake for adult men: 3400 mg
Selenium
Functions: The trace mineral selenium is also recognized for being a part of different proteins and enzymes, termed selenoproteins. These selenoproteins help with making new DNA and protecting our cells against cell damage and general infections in the body. Furthermore, selenoproteins are also involved in maintaining a healthy metabolic rate of important hormones for our thyroid gland.
Food sources: Brazil nuts, shellfish, beef, turkey, chicken, fortified cereals, whole wheat bread, beans, lentils
Daily intake for adult women: 55 mcg
Daily intake for adult men: 55 mcg
Sodium
Functions: Even though we only need a small amount of sodium in our diet, sodium is important for conducting nerve impulses, ensuring that out muscles contract and relax properly as well as maintaining osmotic balance of our cells (balancing the levels of minerals and water in our cells and tissues). However, too much sodium is also not good as it can lead to high blood pressure, heart disease and eventually also stroke.
Food sources: Table salt, processed and ready made food (chips, crackers, popcorn, pretzels, cured meats etc.)
Daily intake for adult women: 500 mg
Daily intake for adult men: 500 mg
Zinc
Functions: Zinc is needed by close to 100 different enzymes for them to properly carry out their chemical reactions and functions. Other than that, zinc is needed for the synthesis of DNA, supporting the growth of cells, manufacturing proteins as well as wound healing and helping our immune system function at its best. Furthermore, zinc is of great importance during cell division and growth such as such childhood, adolescence and pregnancy and has also been found to have a role in our sense of smell and taste.
Food sources: Shellfish, beef, poultry, pork, legumes, nuts, seeds, whole grains
Daily intake for adult women: 8 mg
Daily intake for adult men: 8 mg
🧠 KEY IDEAS
In this blog post we are discussing the topic of vitamins and minerals; Everything from what they are and their types all the way to their individual functions, recommended doses and best food sources, all to ensure our bodies function at their best.
✏️ REFERENCES
Vitamins and minerals. (2023, March 8). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/vitamins/
Website, N. (2022, May 26). Vitamins and minerals. nhs.uk. https://www.nhs.uk/conditions/vitamins-and-minerals/
Vitamins and minerals. (n.d.). Food and Nutrition | NHS Inform. https://www.nhsinform.scot/healthy-living/food-and-nutrition/eating-well/vitamins-and-minerals
Healthdirect Australia. (n.d.). Vitamins and minerals. Types, Where to Get Them and Supplements | Healthdirect. https://www.healthdirect.gov.au/vitamins-and-minerals
Vitamins: MedlinePlus Medical Encyclopedia. (n.d.). https://medlineplus.gov/ency/article/002399.htm
The Texas Heart Institute. (2020, September 30). Minerals: What They Do, Where to Get Them | The Texas Heart Institute. https://www.texasheart.org/heart-health/heart-information-center/topics/minerals-what-they-do-where-to-get-them/
