“VITAMINS AND
MINERALS”
MS. PRIYA YADAV
VITAMINS
The vitamins are natural and essential nutrients, required in small
quantities and play a major role in growth and development, repair
and healing wounds, maintaining healthy bones and tissues, for the
proper functioning of an immune system, and other biological
functions
TYPES OF VITAMIN
Based on the solubility, Vitamins have been classified into two
different groups:
• Fat-Soluble Vitamins.
• Water-Soluble Vitamins.
• FAT SOLUBLE VITAMINS-
• Fat-soluble vitamins are stored in the fat cells and as the name
suggests, these vitamins require fat in order to be absorbed. Vitamin
A, D, E and K are fat-soluble vitamins.
WATER SOLUBLE VITAMINS-
Water-soluble vitamins are not stored in our body as its excess
gets excrete through the urine. Therefore, these vitamins need
to be replenished constantly. Vitamin B and C are water-soluble
vitamins.
The best sources of fat-soluble vitamins include:
• Vitamin A: Found in potato, carrots, pumpkins, spinach, beef and
eggs.
• Vitamin D: Found in fortified milk and other dairy products.
• Vitamin E: Found in fortified cereals, leafy green vegetables,
seeds, and nuts.
• Vitamin K: Found in dark green leafy vegetables and in turnip or
beet green.
WATER SOLUBLE VITAMINS
• Vitamin B1 or Thiamin: Found in pork chops, ham, enriched grains and
seeds.
• Vitamin B2 or Riboflavin: Found in whole grains, enriched grains and dairy
products.
• Vitamin B3 or Niacin: Found in mushrooms, fish, poultry, and whole grains.
• Vitamin B5 or Pantothenic Acid: Found in chicken, broccoli, legumes and
whole grains.
• Vitamin B6 or Pyridoxine: Found in fortified cereals and soy products.
• Vitamin B7 or Biotin: Found in many fruits like fruits and meats.
• Vitamin B9 or Folic Acid: Found in leafy vegetables.
• Vitamin B12: Found in fish, poultry, meat and dairy products.
• Vitamin C: Found in citrus fruits and juices, such as oranges and grapefruits.
Vitamin C are abundantly found in all citrus fruits.
MINERALS
Minerals are inorganic elements that support various body functions.
They are divided into macrominerals and trace minerals.
Macrominerals (Needed in large amounts)
Calcium – Bone and teeth health (Sources: Dairy, leafy greens )
Magnesium – Muscle and nerve function (Sources: Nuts, seeds,
whole grains)
Potassium – Regulates blood pressure (Sources: Bananas, potatoes,
spinach)
Sodium – Maintains fluid balance (Sources: Salt, processed foods)
Phosphorus – Energy production (Sources: Meat, dairy, nuts)
Sulphur – Found in amino acids (Sources: Garlic, onions, eggs)
Trace Minerals (Needed in small amounts)
• Iron – Oxygen transport in blood (Sources: Red meat, lentils, spinach)
• Zinc – Immune function and wound healing (Sources: Meat, shellfish,
legumes)
• Copper – Helps form red blood cells (Sources: Shellfish, nuts, seeds)
• Manganese – Enzyme function (Sources: Nuts, tea, whole grains)
• Selenium – Antioxidant properties (Sources: Brazil nuts, seafood)
• Iodine – Thyroid function (Sources: Iodized salt, seafood)
