Unlike proteins, carbohydrates, and fats, vitamins do not produce usable energy when they are broken down. They help enzymes that release energy from carbohydrates, proteins, and fats, but they don’t provide energy on their own. (Note that vitamins do not replace food intake) Vitamins are found in the food we eat.
However, many vitamins are sensitive to heat. So when food is overcooked, many of the necessary vitamins are destroyed.
All B-Vitamins are necessary for: Energy-Nerves-Digestion and elimination. They are the most heat sensitive of all the vitamins and are water soluble, which means the body cannot store them. They must be consumed daily.
Understanding vitamins and minerals and how they affect our physical health and well-being is not rocket science. It only takes a small amount of reading and research on the part of the individual to gain a better understanding of the value of nutrients and how they affect our lives.
Everything that lives has to receive some kind of food to continue existing. While there are different types of nutrition here, we are specifically talking about vitamins and minerals.
A crude analogy of the difference between vitamins and minerals. Vitamins are like the gasoline in your car. Minerals are like the battery. No matter what condition the car is in, it can’t go anywhere if it doesn’t have gas. Equally important, you can’t go anywhere if the battery is dead. Both are needed for the car to work. Also gas comes in different octane, the higher the octane the better the car will run. Because higher octane helps keep the engine clean.
The same goes for vitamins and minerals. The FDA has published what are known as minimum daily requirements. What this means is that this is the minimum amount you can consume on a daily basis and still experience a degree of wellness.
Sometimes it is necessary to increase the daily requirements so that the body can repair itself. This is where supplementing the diet with supplements comes into play. Supplements do not replace food intake, they are only intended to enhance or increase daily requirements.
Here is a list of vitamins and what their specific functions are.
B1 (thiamin): Supports energy metabolism and nerve function. Found in: spinach, peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk.
B2 (riboflavin): Supports energy metabolism, normal vision and skin health. Found in: spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams.
B3 (niacin): Supports energy metabolism, skin health, nervous system, and digestive system. Found in: spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp.
Biotin: Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis. Spread in food.
Pantothenic Acid (B-5): Supports energy metabolism. Spread in food.
B6 (pyridoxine): Metabolism of amino acids and fatty acids, production of red blood cells. Found in: bananas, watermelon, tomato juice, broccoli, spinach, pumpkin, potatoes, white rice, chicken breast.
Folate: Supports DNA synthesis and the formation of new cells. Found in: tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy beans, pinto beans, and chickpeas.
B12: Used in the synthesis of new cells, helps break down fatty acids and amino acids, supports the maintenance of nerve cells. Found in: meat, poultry, fish, shellfish, milk, eggs.
C (ascorbic acid): Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant. Found in: spinach, broccoli, red bell peppers, peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries.
Vitamin A (retinol): Supports vision, skin, bone and tooth growth, immunity, and reproduction. Found in: mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, butternut squash, beef liver.
Vitamin D: Promotes autosynthesis of bone mineralization through sunlight. Found in: fortified milk, egg yolks, liver, fatty fish.
ME: Antioxidant, regulation of oxidation reactions, supports the stabilization of the cell membrane. Found in: polyunsaturated vegetable oils (soybean, corn, and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potato, shrimp, cod.
K: Synthesis of blood coagulating proteins, regulates blood calcium. Found in: Brussels sprouts, green leafy vegetables, spinach, broccoli, cabbage, liver.
Minerals: What the mineral does and Significant Food Sources:
Sodium: Maintains fluid and electrolyte balance, supports muscle contraction and transmission of nerve impulses. Found in: salt, soy sauce, bread, milk, meats.
Chloride: Maintains fluid and electrolyte balance, aids in digestion. Found in: salt, soy sauce, milk, eggs, meats.
Potassium: It maintains fluid and electrolyte balance, cell integrity, muscle contractions, and nerve impulse transmission. Found in: potatoes, acorn squash, artichokes, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk.
Calcium: Formation of bones and teeth, supports blood coagulation. Found in: milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli.
Match: Formation of cells, bones and teeth, maintains acid-base balance. Found in: all foods of animal origin (meat, fish, poultry, eggs, milk).
Magnesium: Supports bone mineralization, protein building, muscle contraction, nerve impulse transmission, immunity. Found in: spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, peas, sunflower seeds, tofu, cashews, halibut.
Iron: Part of the protein hemoglobin (carries oxygen through the cells of the body). Found in: artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver.
Zinc: Apart from many enzymes, it is involved in the production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and normal fetal development. Found in: spinach, broccoli, peas, green beans, tomato juice, lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin, plain yogurt, Swiss cheese, tofu, ricotta cheese.
Selenium: antioxidant. It works with vitamin E to protect the body from oxidation. Found in: Seafood, meats, and grains.
Iodine: Component of thyroid hormones that help regulate growth, development, and metabolic rate. Found in: salt, shellfish, bread, milk, cheese.
Copper: Necessary for the absorption and utilization of iron, it supports the formation of hemoglobin and several enzymes. Found in: meats, water.
Manganese: It facilitates many cellular processes. Spread in food.
Fluoride: Participates in the formation of bones and teeth, helps make teeth resistant to cavities. Found in: fluoridated drinking water, tea, shellfish.
Chrome: Associated with insulin and is necessary for the release of energy from glucose. Found in: vegetable oils, liver, brewer’s yeast, whole grains, cheese, nuts.
Molybdenum: It facilitates many cellular processes. Found in: vegetables, organ meats.