Vitamins and minerals play vital roles in maintaining good health and are essential nutrients required in the diet. Here are some of their key roles:
Vitamins:
- Energy metabolism: B-complex vitamins (thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, biotin, folate, and vitamin B12) help convert food into energy and play a role in the metabolism of carbohydrates, proteins, and fats.
- Antioxidant protection: Vitamins C, E, and beta-carotene (a precursor of vitamin A) act as antioxidants, helping to neutralize harmful free radicals that can damage cells and contribute to chronic diseases.
- Immune system function: Vitamin C, vitamin A, vitamin D, and vitamin E support a healthy immune system, helping to fight off infections and promote overall immune function.
- Bone health: Vitamin D helps the body absorb calcium, facilitating bone mineralization and overall bone health. Vitamin K is also important for bone health as it helps in the production of proteins required for proper bone development.
Minerals:
- Bone and teeth health: Adequate intake of calcium and phosphorus is essential for the growth, development, and maintenance of strong bones and teeth.
- Electrolyte balance: Minerals such as sodium, potassium, and chloride help maintain proper fluid balance and electrolyte levels in the body, which are essential for muscle function and nerve transmission.
- Oxygen transport: Iron plays a crucial role in the transport of oxygen to body tissues, contributing to proper energy production and preventing anemia.
- Nerve function: Minerals like magnesium and potassium are essential for maintaining normal nerve function and supporting healthy muscle contraction.
- Cellular function: Minerals such as zinc, selenium, and copper are involved in various enzymatic reactions and contribute to overall cellular function and antioxidant defense.
It is important to note that vitamins and minerals are best obtained through a balanced diet that includes a variety of whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. In some cases, supplementation may be necessary, but it is advisable to consult with a healthcare professional or registered dietitian for personalized advice.
