The essence of vitamins and minerals

Vitamins are organic compounds that can be broken down by heat, air, or acid, whereas minerals are inorganic elements whose structure remains stable. Ensuring the right intake of these micronutrients helps prevent diseases and keeps the body functioning smoothly.

Let’s explore the essential vitamins and minerals, their benefits, and deficiency risks.

Diseases Caused by Vitamin Deficiencies

Vitamin deficiencies can lead to serious health issues:

• Scurvy – Caused by a deficiency of Vitamin C
• Blindness – Result of Vitamin A deficiency
• Rickets – Due to lack of Vitamin D, leading to weak and deformed bones

Water‑Soluble Vitamins

Water‑soluble vitamins dissolve in water and are absorbed directly into the bloodstream. Since the body cannot store these vitamins for long, kidneys filter and excrete excess amounts through urine.

These vitamins play vital functions:

Benefits

1. Energy Production
   Thiamin, riboflavin, niacin, pantothenic acid, and biotin help produce energy.
2. Food to Energy Conversion
   B‑vitamins act as coenzymes to release energy from food.
3. Cell Growth & Metabolism
   Vitamin B6, B12, and folic acid support amino acid metabolism and healthy cell multiplication.
4. Collagen Formation
   Vitamin C helps form collagen for skin repair, wound healing, blood vessel health, and bone/teeth development.

Risk of Excess Intake

Overconsumption of water‑soluble vitamins may cause:

• Nerve damage
• Numbness
• Muscle weakness

Fat‑Soluble Vitamins

Fat‑soluble vitamins — A, D, E, and K — require dietary fats for absorption. Bile from the liver helps break down fats, allowing these vitamins to move through the lymph system into the bloodstream. The body stores any excess in liver and fat tissues.

Benefits

• Vitamins A, D & K strengthen bones
• Vitamin A supports healthy vision
• Vitamin E helps absorb and store Vitamin A
• Vitamin E also protects the body from free‑radical damage

Major Minerals Needed by the Body

These minerals are needed in larger quantities:

• Calcium
• Chloride
• Magnesium
• Sodium
• Sulfur
• Phosphorus
• Potassium

Functions

• Sodium, chloride & potassium balance body fluids
• Calcium, phosphorus & magnesium support bone health
• Sulfur keeps hair, skin, and nails healthy

Risks

Excess amounts can cause mineral imbalance:

• Too much salt reduces calcium levels
• High phosphorus intake reduces magnesium absorption

Trace Minerals

Trace minerals are needed in smaller amounts but are equally vital:

Includes:
Iodine, iron, copper, zinc, manganese, molybdenum, chromium, fluoride, and selenium.

Benefits

1. Iron – Transports oxygen throughout the body
2. Fluoride – Strengthens bones and prevents tooth decay
3. Copper – Supports enzymes, iron metabolism & hemoglobin formation
4. Zinc – Helps immunity, taste, smell & blood clotting

Risks

Too much of one trace mineral can reduce another:

• Excess manganese worsens iron deficiency
• Low selenium affects thyroid hormone production → weight gain & fatigue

Conclusion

A balanced diet is the best way to ensure sufficient intake of vitamins and minerals. Natural food sources should be prioritised over supplements, as excess supplementation may cause unwanted side effects. Maintaining proper micronutrient levels helps prevent diseases and promotes overall well‑being.