Vitamins and minerals are known as micronutrients as they are required in smaller amounts. They are found in different concentrations in different foods. They are most common in vegetables and fruits, and depending on the colour of the vegetable or fruit, they are higher in certain vitamins and/or minerals than others.
Vitamins
There are two different types of vitamins –
1. Fat Soluble
2. Water Soluble
Fat Soluble Vitamins
These vitamins can only be absorbed when in the presence of fat and can also be stored in the body. Because of this fact, they are at higher risk for toxicity when taken in very large doses. They are Vitamin A, Vitamin D, Vitamin E and Vitamin K.
Most common sources and functions of these vitamins are:
| VITAMIN A | |
| SOURCES | FUNCTIONS |
| LiverKidneyFortified milk & margarineEgg yolkYellow & dark green leafy vegetables:Sweet PotatoSpinachButternutCarrotsApricotsPeachesBroccoli | Maintains eyesight Healthy growth Healthy skin & eyes (prevents drying)Boosts immune system |
| VITAMIN D | |
| SOURCES | FUNCTIONS |
| LiverEgg yolkFish oilsSalmonTunaSardines | Needed for absorption of calcium and phosphorus to keep our bones & teeth healthy |
| VITAMIN E | |
| SOURCES | FUNCTIONS |
| Vegetable oilsGreen leafy vegetablesEgg yolkNuts | Strong antioxidantProtects & prevents breakdown of Vitamin AProtects red blood cells |
| VITAMIN K | |
| SOURCES | FUNCTIONS |
| Green leafy vegetablesLiverSoybean oil | Needed to assist with blood clotting |
Water Soluble Vitamins
These vitamins are soluble in water, which means they will be excreted in the urine if taken in amounts beyond what the body requires. Water Soluble Vitamins are vitamin B and vitamin C.
Most common sources and functions of these vitamins are:
| VITAMIN B – There are many different versions of vitamin B. Below is a small summary of the many sources and functions | |
| SOURCES | FUNCTIONS |
| MeatsWhole grain cerealsEnriched cerealsDried beansEggsOrgan Meats | Needed for healthy growthAssists the body to use carbohydratesPlays a role in nerve functionImportant factor in the production of DNAMaintains the health of red blood cells |
| VITAMIN C | |
| SOURCES | FUNCTIONS |
| Citrus fruitsStrawberriesBroccoliTomatoMelonPeppersGreensRaw cabbageGuavaPineapplePotatoKiwi fruit | Aids in the production of hormonesImportant for:ImmunityWound healingAllergic reactionsHelps absorb Iron |
MINERALS
Minerals are also micronutrients, and are required in small amounts. It is beyond the scope of this course for you to have an understanding and know all the minerals that are in food and required by the body.
One of the main minerals, important in the body is Iron. Its chemical representation is “Fe”. It has three main functions. Iron is responsible for the production of haemoglobin which is used to transport oxygen around the body. Iron is found in meats, poultry and dark green leafy vegetables and a deficiency of this mineral can result in Iron Deficiency aneamia whereby an individual would have to take supplementation of the mineral to replenish stores. The absorption of iron is enhanced by a diet high in vitamin C and is decreased by tannins found in tea. Eating a diet high in iron would also be important. Individuals who often suffer from iron deficiency aneamia are vegetarians or people who do not eat red meat.