What is the difference between a vitamin and a mineral?
Vitamins are complex compounds that are made by living things – like fruit and vegetables. They’re quite delicate so they get broken down with cooking or exposure to the air. There are two types of vitamin:
Fat-soluble vitamins (such as vitamins A, D, E and K). These can be stored in your body, but you should make sure you’re including them regularly in your diet.
Water-soluble vitamins (all other vitamins such as B6, B12, C and folic acid). You can’t store these in your body, so you need a steady supply from your diet.
Minerals like calcium, potassium and iron are much simpler compounds but they cannot be broken down as easily. They’re found in soil and water, and are absorbed into our bodies through the food we eat.
Vitamins and their importance:
Vitamin A
Widely known for its importance to good vision, vitamin A also supports the immune system and is necessary for a healthy pregnancy.
Vitamin A can come from both plant and animal sources. Plant sources include leafy green vegetables and orange and yellow fruits/vegetables. Animal sources include liver, salmon, and whole milk. Vitamin A is also added to fortified cereals, is a part of most multivitamins, and is available as a stand-alone supplement.
Vitamin B12
Vitamin B12 is important for nerve function and development. A deficiency can cause symptoms such as numbness, weakness, difficulty walking, yellowed skin, and memory loss. The elderly, vegetarians, vegans, and people who have undergone weight loss surgery are at risk of developing a vitamin B12 deficiency.
Vitamin C
Vitamin C is necessary for growth and repair of tissues in all parts of the body. You may have also seen ads touting the benefits of vitamin C during cold and flu season, but these claims continue to be the source of great debate. Research shows that vitamin C supplements do not reduce the risk of getting the common cold for most people, however, regular vitamin C supplement intake may help to shorten cold duration and reduce symptom severity. Using vitamin C supplements after cold symptoms begin does not appear to be helpful.
Foods high in vitamin C include citrus fruits, strawberries, blueberries, broccoli, green peppers, spinach, and tomatoes.
Vitamin D
Research conducted over the past decade suggests that vitamin D, besides building strong bones, may play an important role in preventing and treating a number of serious long-term health problems such as, osteoporosis, heart disease, some cancers, and multiple sclerosis.
Vitamin D is both a nutrient in food and a hormone our bodies make through sun exposure. It is important for bone health because one of its main functions is helping the body absorb calcium. Few foods are naturally rich in vitamin D - the best dietary sources are fatty fish, such as salmon, tuna, and mackerel and fortified dairy products.
Vitamin E
Vitamin E is used for cell communication, to strengthen the immune system, and to form red blood cells. You can get the recommended daily amount of vitamin E by eating a variety of foods, such as vegetable oils, nuts and seeds, green vegetables, and enriched cereals.
Vitamin K
Vitamin K is a group name for a number of compounds that help the body make proteins necessary for blood clotting. Vitamin K can be found in leafy greens, cruciferous vegetables (such as broccoli or cabbage), fish, liver, meats, and eggs.
Minerals and their importance:
Here are some of the main minerals that your body needs, their key roles and what foods they are found in.
Calcium is important to keep your bones and teeth strong. It also helps in keeping your muscles and nerves working well, and is involved in blood clotting. Good sources include dairy foods such as milk, cheese and yoghurt, certain fish, cereals and pulses.
Phosphorus combines with calcium to help give bones their strength. It’s also an important part of cell membranes. Milk and dairy products, cereals, meat, fish, nuts, fruit and vegetables are all good sources of phosphorus.
Magnesium is an important part of bones and teeth, and also is needed for your muscles and nerves to work well. Green vegetables, pulses, wholegrain cereals and meat are all good sources.
Sodium and chloride are normally consumed together in the diet as salt. Sodium chloride helps to regulate fluid balance in your body, keeping your blood pressure stable and your cells working properly. It also helps to control your muscle and nerve cells but most of us get too much salt. Examples of foods high in salt include bacon, ham, cheese, soy sauce, bread, cereals and ready meals so consume these in moderation
Potassium is another mineral that helps to regulate fluid balance in your body, and keeps nerve and muscle cells functioning properly. Good sources include fruit (especially bananas and apricots) and vegetables (especially potatoes).
Iron (in the form of haemoglobin) helps to transport oxygen around your body in your blood. Good sources include meat, fish, eggs, bread, cereals, green leafy vegetables, nuts and dried fruits.
Zinc is important in the immune system, as well as for digestion and healing. Good sources include meat (particularly lamb and beef), crabs and shellfish, leafy and root vegetables and wholegrains.
Fluoride is important for your bones and teeth. It occurs naturally in drinking water and extra fluoride is added to the water in some areas of the UK. Other sources of fluoride include tea and spinach.
How can I get enough vitamins and minerals?
You should be able to get most of the vitamins and minerals you need by eating a healthy, balanced diet. For each day, this includes :
· At least five portions of fruit and vegetables
· Wholegrain starchy foods
· Dairy foods
· Meat, fish or alternatives such as beans and pulses
Different foods have different combinations of vitamins and minerals, so variety is key. If you follow a vegetarian or vegan diet, you’ll need to pay extra attention to getting certain vitamins and minerals that usually come from animal sources. These include vitamin B12, calcium and iron.
