Vitamins and minerals assist the enzymes in our body. Without them, body processes would grind to a halt, which is why they are so vital to good health.

They are called “micronutrients” (micro means small) since the amounts in which we need them are so minute, they are measured in milligrams or micrograms. In contrast, a macronutrient such as protein is measured in grams.

Vitamins are either fat-soluble (vitamins A, D, E, K), which means they require some fat to be absorbed and are stored in the liver and fatty tissues of the body, or water-soluble (the B vitamins and vitamin C), which are not generally stored in the body and therefore need to be replaced daily, thus are less likely to cause toxicity than fat soluble vitamins.

Fat-Soluble Vitamins

Vitamin A – for healthy skin and eyes
Vitamin A is critical for normal vision, especially night vision, as well as the growth and formation of bones.
Healthy skin also depends on vitamin A. This includes our inner “skins” – the linings of the digestive, respiratory, and urinary tracts. Vitamin A keeps them soft, supple, and covered in protective mucus. Since these “skins” are the first physical barriers to bacteria and viruses, vitamin A helps prevent infections.
Foods provide us with two forms of vitamin A:
Preformed vitamin A is found in animal foods such as liver, butter, whole milk, fortified low-fat milk, and fish liver oils.
Beta-carotene, which is converted to vitamin A in the body, is found in plant foods such as dark orange vegetables and fruits (carrots, sweet potatoes, squash, apricots, mangoes) and dark green leafy vegetables (spinach, kale, collard greens).
Carotenes are a group of antioxidant pigments which act like shields, helping neutralize free radicals. Free radicals are unstable molecules that can be destructive to healthy cells in the body.

Vitamin D – the sunshine vitamin; for bone health
Vitamin D is needed for bone growth because it promotes calcium absorption, and helps
maintain mineral balance in the body. A deficiency results in rickets in children and osteomalacia in adults. These conditions are characterized by soft bones, which cause bowed legs and a curved spine.
Our bodies produce vitamin D when the ultraviolet rays of sunlight interact with the skin. However in high amounts, vitamin D is toxic. The symptoms associated with sun sickness – stomach cramps, nausea and vomiting – are actually signs of vitamin D toxicity.
Food sources include fortified milk, egg yolks, butter, cod liver oil, cold-water fish such as salmon, mackerel, and herring. Dark green leafy vegetables provide small amounts of vitamin D.

Vitamin E – the anti-sterility; antioxidant vitamin
In 1922, researchers noted that rats fed a diet devoid of vitamin E could not reproduce. Since then, vitamin E has been known as the fertility or anti-sterility vitamin. Tocopherol, the chemical name for vitamin E, literally means “to bear children.”
Vitamin E has powerful antioxidant properties, giving it the ability to protect cell membranes and its immune function. It becomes part of the fatty portion of cell membranes, protecting them from toxic metals, free radicals and other harmful compounds. In addition, it is vital to normal immune function, since it shields the thymus gland and white blood cells from damage.
There is growing evidence that vitamin E supplementation may help prevent heart disease by protecting artery walls from free-radical damage. It also acts as a natural blood thinner.
As a first-aid treatment, topically-applied vitamin E oil is very helpful for wounds, especially burns. It speeds healing and reduces scarring.
The best food sources of vitamin E are polyunsaturated vegetable oils. Fresh seeds and nuts, whole grains and cold-pressed, unprocessed vegetable oils are good sources of vitamin E. Dark green leafy vegetables, wheat germ and wheat germ oil, egg yolk, butter and liver are other sources. Processing of oils destroys most of their vitamin E.

Vitamin K – the clotting factor
When you cut your finger, vitamin K comes to the rescue, helping the body make several factors that make blood clot. Research indicates that vitamin K also helps hold calcium in place in the bones.
Beneficial bacteria in the large intestine produce vitamin K in amounts that can equal half of our daily need. Food such as dark green leafy vegetables and green tea are excellent sources of vitamin K. Asparagus, oats, whole wheat and fresh green peas are also good sources. It is interesting to note that most of the foods high in vitamin K are also high in calcium.


Water-Soluble Vitamins

Vitamin C – For wound healing, collagen production and antioxidant
Numerous studies show that vitamin C increases the activity of white blood cells and antibodies that help us fight off bacteria and viruses.
Vitamin C is perhaps the most important antioxidant in the body. Where vitamin E protects the fatty components of the body, vitamin C protects all the watery areas of the body, both inside and outside the cells. In addition, it protects the fats circulating in the blood, especially so-called “bad” LDL cholesterol.
“C & E” work as a team. As soon as vitamin E neutralizes a free radical, it becomes inactive, and goes off duty. Vitamin C makes it functional again, and sends it back into action.
Collagen formation is vitamin C’s other key role. Collagen is the protein produced by all connective tissues for strength and support. It is found in virtually every tissue of the body, and forms the backbone for blood vessels, bones, teeth, tendons, skin and fatty tissue. People with scurvy, a disease caused by a deficiency of vitamin C, show bruising and bleeding gums as the first symptoms.
Vitamin C is needed to form neurotransmitters, chemical signals that transmit messages down a nerve fibre. It also helps prepare excess cholesterol for removal from the body, and is essential for the absorption of iron and folic acid (folacin) from the digestive tract.
Food sources include fruits and vegetables, especially citrus fruits, cantaloupe, strawberries, tomatoes, green peppers, dark green leafy vegetables, broccoli, potatoes, fresh peas and lettuce. Unfortunately, this wonder nutrient is easily lost in cooking water or when exposed to air, baking soda or antacids.

The B Complex – produce energy by breaking down carbohydrates, protein and fat
The B complex includes vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin, niacinamide), B5 (pantothenic acid), B6 (pyridoxine), folic acid or folacin, B12 (cyanocobalamin) and biotin.
All the B complex vitamins act as enzyme helpers or coenzymes, most often in the pathways that break down food for energy. Many also aid normal nerve and brain function. Often the first signs of B vitamin deficiency are neurological, emotional and psychological in nature.

B1 (Thiamin) – release energy from carbohydrates
Vitamin B1, or thiamin, helps burn carbohydrates. A deficiency leads to beriberi, characterized by fatigue, depression, tingling or numbness in the legs and constipation. Untreated, beriberi can lead to permanent nervous-system damage. Mild B1 deficiency can produce these same symptoms, especially in the elderly.
Whole grains are a good source, as well as beef, organ meats, nuts, cooked and dried beans, milk, cauliflower, spinach provide some B1.

B2 (Riboflavin) – energy metabolism
This nutrient is essential for cell growth because it helps build fatty acids and amino acids and produces energy from glucose. A lack of B2 causes cracks at the corners of the mouth, an inflamed tongue, sensitivity to light, and cataracts.
Food sources include organ meats (liver, kidney, heart), milk products, almonds, mushrooms, whole grains, soybeans, and dark green leafy vegetables. This vitamin is destroyed by exposure to light but not by cooking temperatures.

B3 (Niacinamide/Niacin) – Energy metabolism and tissue formation
Vitamin B3, or niacin, a coenzyme takes part in more than 50 metabolic reactions, including the burning of fats and carbohydrates for energy, and the production of sex and adrenal-cortex hormones. A severe deficiency of niacin results in pellagra, a disease characterized by the “3Ds:” dermatitis, dementia and diarrhea.
B3 comes in two forms: niacin (nicotinic acid) and niacinamide. High doses of niacin can cause a temporary red flushing of the face called the “niacin flush.”
The body can make some niacin out of tryptophan, an amino acid. Rich sources of niacin and tryptophan include liver, eggs, fish and peanuts. Other sources of this vitamin include legumes, whole grains (except corn), milk and avocados.

B5 (Pantothenic Acid) – Energy metabolism and tissue formation
Like the other B vitamins, B5 helps extract energy from carbohydrates and fats. It is converted to coenzyme A in the body, which operates in carbohydrate, fat and protein metabolism, and also helps form red blood cells and the neurotransmitter acetylcholine, a chemical that sends messages from one nerve cell to another.
B5 is important in the formation of cell membrane components and special phospholipids needed by the brain. Since the adrenal gland is especially dependent on it, B5 is often called the “anti-stress” vitamin.
Fatigue, numbness and shooting pains in the feet are symptoms of pantothenic acid deficiency. A deficiency is rare because pantothenic acid is widely distributed in foods. Highest levels are found in organ meats, milk, fish, and poultry. Good plant sources include legumes, sweet potatoes, broccoli, cauliflower, oranges, strawberries and whole grains.

B6 (Pyridoxine) – Energy metabolism and tissue formation
Vitamin B6, or pyridoxine takes part in more than 60 chemical reactions. Because B6 is required for all cells to multiply, it is extremely important in maintaining a healthy pregnancy, good immune function, normal “lining” tissues and red blood cells.
B6 is vital to normal brain function because it helps produce many neurotransmitters, or chemical messengers. A lack of B6 can cause depression, convulsions, impaired nerve function, anemia and cracking of the lips and tongue. Pyridoxine shows some nerve toxicity at doses greater than 2,000 mg per day.
Meat, poultry, fish, egg yolks, soybeans and other legumes, bananas, seeds, nuts, potatoes, cauliflower and brussels sprouts are all sources of B6.

Folic acid (folacin) – Fetal development
Folic acid or folacin is converted to its active form in the body by niacin and vitamin C.
Folic acid has been shown to prevent certain birth defects. Folic acid is needed to manufacture DNA, so it is critical to cell division and the development of a fetus’s nervous system.
A deficiency of folic acid affects all cells, especially the ones with a quick turnover like red blood cells, and those lining the intestinal and genital tracts. Symptoms range from depression, irritability, forgetfulness, diarrhea, fatigue, poor growth and shortness of breath. Pernicious anemia is a hallmark of both folic acid and B12 deficiency.
Folic acid occurs widely in plant foods such as dark green leafy vegetables, legumes, asparagus, oranges, root vegetables and whole grains. It is easily destroyed by food processing, so eat some of your greens raw.

Vitamin B12 – Red blood cell formation
B12 has many of the same functions as folic acid, including DNA synthesis and red-blood-cell formation. In addition, B12 is necessary for the insulation, or myelin sheath, surrounding nerves. When this sheath is damaged, nerves cannot send messages properly.
As mentioned, a deficiency of either folate or B12 can lead to pernicious anemia, a disease showing large, immature red blood cells. If left untreated, pernicious anemia leads to irreversible nerve damage and madness.
B12 is found only in animal foods. Liver and kidney provide the highest amounts. Eggs, meat, cheese and fish have good quantities as well. Vegans, strict vegetarians who eat no animal products, should supplement with B12.

Biotin – Helps metabolize amino acids and carbohydrates
Biotin promotes strong nails and healthy hair. If your infant had cradle cap, it was probably due to a biotin deficiency. Biotin deficiency in adults causes dry, scaly skin, nausea and lack of appetite.
Biotin functions as four different coenzymes involved in breaking down glucose and fatty acids for energy. It is also required for cell growth and division. A good array of intestinal bacteria will produce biotin. A vegetarian diet attracts intestinal bacteria that produce more biotin and enhance its absorption.
Food sources include cheese, organ meats, soybeans, cauliflower, eggs, mushrooms, nuts, peanuts, and whole wheat.

Minerals
These elements consist of two categories: major minerals (calcium, phosphorus, magnesium, potassium, sodium and chloride) and trace minerals, or trace elements (chromium, cobalt, copper, iodine, iron, manganese, selenium, zinc and many others).
When talking about minerals, it is important to understand the principle of synergy. Synergy says that each mineral influences the effect of all the other minerals. Each one is required in its proper amount for optimal function.
Nature has devised several methods to keep many minerals within proper limits in the body. The digestive tract will absorb more of a mineral in which the body is deficient. For instance, someone with iron-deficiency anemia will absorb more iron from their food. An excess of a mineral will be excreted through the kidneys or bowel.
Many minerals are kept in balance by being forced to compete with another mineral. Iron and copper, for example, are transported by a protein called transferrin. These two minerals compete for the limited amount of transferrin available.

Calcium – for strong bones and teeth
Calcium is the most abundant mineral in the body. In bones and teeth, calcium combines with phosphorus to form the crystalline structure that gives bone its strength. Calcium is needed for muscle contraction, the sending of nerve messages, activation of enzymes, blood clotting and maintenance of fluid balance.
A deficiency of calcium is one of the factors in rickets (see vitamin D) and the bone-thinning disease osteoporosis (brittle bones). Calcium by itself, however, will not build strong bones; calcium works in synergy with magnesium and vitamin D and will not be absorbed without its two partners. Many other minerals such as boron, manganese, copper, zinc and phosphorus, plus many vitamins such as the B complex, and protein, are needed to build bone. Hormones also influence bone density.
The best food sources of calcium include dairy products, canned fish such as salmon or sardines with the bones, and dark green leafy vegetables like kale and collard greens. Spinach is loaded with calcium but it is not well absorbed. Almonds, sunflower seeds, and fortified soy beverages are also good sources.

Iodine – normal thyroid function, healthy hair, skin, nails and teeth.

Magnesium – energy production and heart health
About 60% of the magnesium in your body is found in bone tissue; the remainder is in muscle (especially heart muscle) and soft tissues.
This mineral forms part of more than 300 enzymes. It is critical for the production of energy from food, the formation of DNA, muscle contraction and nerve impulses, protein synthesis, and the functioning of many hormones.
The best food sources of magnesium are whole grains and legumes, green leafy vegetables and sunflower seeds. More than 80% of the magnesium of grains is lost in refining and it is not added back when white flour is enriched. In addition, high levels of calcium intake can depress magnesium absorption.
Signs of magnesium deficiency include fatigue, confusion, muscle cramps, irritability, and heart disturbances. Low magnesium levels may increase the risk of heart disease, high blood pressure, kidney stones or menstrual cramps.

Phosphorus – works with calcium strengthening bones and teeth.
Phosphorus is a very versatile mineral and serves a wide variety of functions in the body. Most phosphorus is found in the bones, where it combines with calcium to give bones and teeth strength and rigidity. Phosphorus is a major component in DNA, RNA and cell membranes. It is also required for the growth, maintenance and repair of all tissues, and is necessary for protein synthesis. Phosphorus is the “P” in ATP (adenosine triphosphate), the cell’s preferred source of energy.
Most people consume twice the required amount of this mineral. While dairy products provide a very absorbable source of calcium, they are also very high in phosphorus. High intakes of phosphorus can cause calcium to be pulled from the bones, resulting in a net calcium loss.
Nutritious food sources include meats, fish, poultry, eggs and dairy products.

Sodium, Potassium and Chlorine – Maintain water balance
These three minerals are always discussed together because they function together as a system called electrolytes.
Electrolytes are charged particles called ions, and they will conduct electricity when dissolved in water. Electrolytes start the sparks flying that make our muscles contract and our nerves send messages.
Electrolytes always work in pairs: one negatively-charged ion pairs up with a positively-charged ion. Sodium and potassium are positive ions and they attract chlorine, which has a negative charge. Together, they control water flowing into and out of cells. These minerals also function to maintain water balance between cells and blood, acid-base balance in the blood, proper heart function, kidney and adrenal gland function.
The body functions best when it has more potassium than sodium. Most fruits and vegetables in their natural state have at least 50 times more potassium than sodium. Unfortunately, most people consume twice as much sodium as potassium. Sodium sneaks in during cooking, and by way of prepared foods, restaurant foods, condiments and salting food at the table.

Iron – Red blood cell formation
This mineral literally sits in the middle of the hemoglobin molecule in red blood cells, carrying life-giving oxygen to all the cells of the body. It also accepts the waste product carbon dioxide from tissues, returning it to the lungs to be exhaled. Iron also works with several enzymes involved with energy production and DNA synthesis.
Iron comes in two forms and is found in many foods.
Heme iron, which is found mainly in red meats and liver, is the most easily absorbed.
Non-heme iron is found in whole grains, sardines, dried fruits, dark green leafy vegetables, eggs, prune juice, oysters, and many other foods.
Unfortunately, the body finds it very difficult to absorb heme iron and even more difficult to absorb non-heme iron. High levels of calcium, fibre and antacids taken with iron-rich foods further inhibit absorption. Vitamin C enhances iron absorption, so grab a glass of orange juice with your raisins.
Iron deficiency is the most common nutrient deficiency in North America, with more women deficient than men. This causes impaired oxygen delivery to the tissues, leading to anemia, learning disabilities, decreased energy levels and excessive menstrual blood flow.

Copper – Produces energy, healthy nerves and joints
Copper is found in all body tissues, and is most highly concentrated in the liver and brain.
This mineral:

• aids collagen formation for healthy bones and connective tissue
  
• acts as a coenzyme in energy production and hemoglobin production
  
• forms copper superoxide dismutase, a powerful antioxidant enzyme
  
• helps form the myelin sheath, the protective covering surrounding nerves
  
• aids iron absorption
  

Copper deficiency leads to connective tissue and bone breakdown, brain disturbances, elevated levels of LDL (“bad”) cholesterol and decreased levels of HDL (“good’) cholesterol and reduced immune response.
Food sources include whole-grain breads and cereals, shellfish, nuts, eggs, poultry, dried beans and peas, and dark green leafy vegetables. Drinking water drawn from copper pipes provides some copper.

Zinc – for prostate gland, wound healing and immune function
Zinc is a component in more than 200 enzymes and performs a veritable encyclopedia of functions. It is necessary for protein synthesis, wound healing, immune function, insulin activity, prostate function, and a proper sense of taste, sight and smell. Zinc is also critical to the healthy production of sperm.
Oysters are the best food source of zinc, and other shellfish, fish and red meats provide it too. Plant sources include whole grains, legumes, nuts and seeds, although the zinc in plant foods is not well absorbed.