Vitamins and Minerals. What’s the difference?
Vitamins can be either water-soluble (water is required for assimilation and are excreted in urine) or fat-soluble (requires fat for absorption and are stored in fat tissue). There are 9 different water-soluble vitamins: vitamin C and the eight B vitamins (thiamin, riboflavin, niacin, vitamins B6 and B12, folate, biotin, and pantothenic acid); and, 4 different fat-soluble vitamins: vitamins A, D, E, and K. Each of these vitamins have unique roles and functions in our bodies. For example, vitamin A promotes eyesight and helps us see in the dark, and vitamin K helps blood to clot.
| Nutrient | Function | Sources |
|---|---|---|
| Thiamine (vitamin B1) | Part of an enzyme needed for energy metabolism; important to nerve function | Found in all nutritious foods in moderate amounts: pork, whole-grain or enriched breads and cereals, legumes, nuts and seeds |
| Riboflavin (vitamin B2) | Part of an enzyme needed for energy metabolism; important for normal vision and skin health | Milk and milk products; leafy green vegetables; whole-grain, enriched breads and cereals |
| Niacin (vitamin B3) | Part of an enzyme needed for energy metabolism; important for nervous system, digestive system, and skin health | Meat, poultry, fish, whole-grain or enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter |
| Pantothenic acid | Part of an enzyme needed for energy metabolism | Widespread in foods |
| Biotin | Part of an enzyme needed for energy metabolism | Widespread in foods; also produced in intestinal tract by bacteria |
| Pyridoxine (vitamin B6) | Part of an enzyme needed for protein metabolism; helps make red blood cells | Meat, fish, poultry, vegetables, fruits |
| Folic acid | Part of an enzyme needed for making DNA and new cells, especially red blood cells | Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains |
| Cobalamin (vitamin B12) | Part of an enzyme needed for making new cells; important to nerve function | Meat, poultry, fish, seafood, eggs, milk and milk products; not found in plant foods |
| Ascorbic acid (vitamin C) | Antioxidant; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption | Found only in fruits and vegetables, especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit |
Fat-soluble vitamins
Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be consumed as often as water-soluble vitamins, although adequate amounts are needed. If you take too much of a fat-soluble vitamin, it could become toxic. Your body is especially sensitive to too much vitamin A from animal sources (retinol) and too much vitamin D. A balanced diet usually provides enough fat-soluble vitamins.
| Nutrient | Function | Sources |
|---|---|---|
| Vitamin A (and its precursor*, beta-carotene)*A precursor is converted by the body to the vitamin. | Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health | Vitamin A from animal sources (retinol): fortified milk, cheese, cream, butter, fortified margarine, eggs, liverBeta-carotene (from plant sources): Leafy, dark green vegetables; dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin) |
| Vitamin D | Needed for proper absorption of calcium; stored in bones | Egg yolks, liver, fatty fish, fortified milk, fortified margarine. When exposed to sunlight, the skin can make vitamin D. |
| Vitamin E | Antioxidant; protects cell walls | Polyunsaturated plant oils (soybean, corn, cottonseed, safflower); leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds |
| Vitamin K | Needed for proper blood clotting | Leafy green vegetables and vegetables in the cabbage family; milk; also produced in intestinal tract by bacteria |
Minerals
Minerals are categorized as major or macro- (calcium, phosphorus, potassium, sodium, chloride, magnesium, and sulfur), and trace or micro- (iron, iodine, zinc, chromium, selenium, fluoride, molybdenum, copper, and manganese) minerals, the former needed in quantities of 100mg/day or more, and the latter required in much smaller, or “trace,” amounts. These 16 essential minerals also play vital roles in the body, such as calcium in osteoporosis prevention and iron in (iron-deficiency) anemia prevention; and, they can be found in the body dissolved in body fluids as ions and/or are part of important compounds, such as calcium and phosphorus in hydroxyapatite found in bones and teeth. Other minerals, such as lead, are contaminant minerals and not nutrients because they can cause harm by disrupting normal bodily functions and processes, i.e. lead poisoning.
Macrominerals
| Mineral | Function | Sources |
|---|---|---|
| Sodium | Needed for proper fluid balance, nerve transmission, and muscle contraction | Table salt, soy sauce; large amounts in processed foods; small amounts in milk, breads, vegetables, and unprocessed meats |
| Chloride | Needed for proper fluid balance, stomach acid | Table salt, soy sauce; large amounts in processed foods; small amounts in milk, meats, breads, and vegetables |
| Potassium | Needed for proper fluid balance, nerve transmission, and muscle contraction | Meats, milk, fresh fruits and vegetables, whole grains, legumes |
| Calcium | Important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation, immune system health | Milk and milk products; canned fish with bones (salmon, sardines); fortified tofu and fortified soy milk; greens (broccoli, mustard greens); legumes |
| Phosphorus | Important for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance | Meat, fish, poultry, eggs, milk, processed foods (including soda pop) |
| Magnesium | Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health | Nuts and seeds; legumes; leafy, green vegetables; seafood; chocolate; artichokes; “hard” drinking water |
| Sulfur | Found in protein molecules | Occurs in foods as part of protein: meats, poultry, fish, eggs, milk, legumes, nuts |
Trace minerals (microminerals)
The body needs trace minerals in very small amounts. Note that iron is considered to be a trace mineral, although the amount needed is somewhat more than for other microminerals.
| Mineral | Function | Sources |
|---|---|---|
| Iron | Part of a molecule (hemoglobin) found in red blood cells that carries oxygen in the body; needed for energy metabolism | Organ meats; red meats; fish; poultry; shellfish (especially clams); egg yolks; legumes; dried fruits; dark, leafy greens; iron-enriched breads and cereals; and fortified cereals |
| Zinc | Part of many enzymes; needed for making protein and genetic material; has a function in taste perception, wound healing, normal fetal development, production of sperm, normal growth and sexual maturation, immune system health | Meats, fish, poultry, leavened whole grains, vegetables |
| Iodine | Found in thyroid hormone, which helps regulate growth, development, and metabolism | Seafood, foods grown in iodine-rich soil, iodized salt, bread, dairy products |
| Selenium | Antioxidant | Meats, seafood, grains |
| Copper | Part of many enzymes; needed for iron metabolism | Legumes, nuts and seeds, whole grains, organ meats, drinking water |
| Manganese | Part of many enzymes | Widespread in foods, especially plant foods |
| Fluoride | Involved in formation of bones and teeth; helps prevent tooth decay | Drinking water (either fluoridated or naturally containing fluoride), fish, and most teas |
| Chromium | Works closely with insulin to regulate blood sugar (glucose) levels | Unrefined foods, especially liver, brewer’s yeast, whole grains, nuts, cheeses |
| Molybdenum | Part of some enzymes | Legumes; breads and grains; leafy greens; leafy, green vegetables; milk; liver |
Other trace nutrients known to be essential in tiny amounts include nickel, silicon, vanadium, and cobalt.
These Statements are not approved by the Food and Drug Administration and should not be relied on to make decisions regarding health. Please consult your doctor about illnesses or other questions regarding your body.