How to distinguish minerals from vitamins?

Vitamins and minerals are two different types of nutrients that are essential to maintaining human health. Vitamins are organic compounds that are not synthesized by the body on its own and must be supplied through food. Vitamins are involved in many biological processes such as growth, development, immunity, metabolism, etc. They are classified according to their solubility in water or fat and, depending on this, can be stored in the body for different times. Minerals are inorganic substances that are also not synthesized by the body and must be obtained from food. They play an important role in maintaining healthy bones, teeth, muscles, nervous system and other organs. Minerals can also be classified by their solubility in water or fat and can be stored in the body for different periods of time depending on this. In general, vitamins and minerals are an integral part of a healthy diet and must be present in the daily diet to maintain a healthy body.

What types of vitamins are there?

• Vitamin C (ascorbic acid);
• Vitamin B1 (thiamine);
• Vitamin B2 (riboflavin);
• Vitamin B3 (niacin);
• Vitamin B5 (pantothenic acid);
• Vitamin B6 (pyridoxine);
• Vitamin B7 (biotin);
• Vitamin B9 (folic acid);
• Vitamin B12 (cobalamin).

Fat-soluble vitamins include:

• Vitamin A (retinol);
• Vitamin D (calciferol);
• Vitamin E (tocopherol);
• Vitamin K (phylloquinone, menadione).

There are also other vitamins, such as vitamin P, which is a flavonoid and an antioxidant.

What types of minerals are there?

There are many minerals that are essential for our body to function properly. Some of the most important minerals for humans include:

• Calcium is essential for healthy bones and teeth, as well as for the normal functioning of the heart, muscles and nervous system.
• Iron is essential for creating hemoglobin, which carries oxygen through the blood, and for maintaining a healthy immune system.
• Magnesium is essential for normal muscle and nervous system function, as well as bone and heart health.
• Potassium is essential for maintaining healthy blood pressure, as well as normal functioning of the heart, muscles and nervous system.
• Zinc – Essential for maintaining a healthy immune system and for normal growth and development.
• Selenium is essential for a healthy immune system and protecting cells from damage.
• Phosphorus is essential for healthy bones and teeth, as well as for the normal functioning of cells and tissues.
• Sodium is essential for maintaining healthy blood pressure and normal muscle and nervous system function.
• Iodine is essential for thyroid health as well as maintaining a healthy metabolism.

Difference between vitamins and minerals?

Here are the main differences between them:

• Chemical composition: Vitamins are organic compounds containing carbon, hydrogen, oxygen and sometimes nitrogen and sulfur. Minerals, on the other hand, are inorganic compounds, usually metals or their compounds with other elements.
• Consumption: Vitamins are often consumed in the form of dietary supplements, medications, and fortified foods. Minerals can also be consumed as dietary supplements, but can also be taken into the body through food and water.
• Functions: Vitamins and minerals have different functions in the body. Vitamins help regulate metabolism, support the immune system and are involved in many other processes. Minerals are essential for maintaining healthy bones and teeth, are involved in regulating the cardiovascular system, and have other important functions.
• Need in the body: The body needs fewer minerals than vitamins. Vitamins are often required in small quantities, while some minerals, such as calcium, may require significantly larger intakes to maintain health.
• Deficit: Vitamin or mineral deficiencies can lead to a variety of health problems, but vitamin deficiencies are more common than mineral deficiencies.

As you can see, vitamins and minerals are essential nutrients needed for the body to function properly. They have different chemical compositions, functions and needs in the body.

“Each of us knows that to maintain health it is necessary to consume sufficient amounts of vitamins and minerals. But few people can answer the question of how vitamins differ from minerals, what functions each of them has, and what foods are the best sources of them. We will deal with each of these questions in this article.”

• How are vitamins different from minerals?
• How do vitamins and minerals interact?
• Functions of minerals
• How are microelements different from macroelements?
• Importance of minerals for human health
• Best Sources of Minerals

How are vitamins different from minerals?

Vitamins are organic substances produced by a plant or animal that are required by humans in small quantities. Apart from vitamin D, all others cannot be synthesized. They can only be obtained through food, so they are considered essential.

Minerals are inorganic elements that come from rocks, soil or water. In addition, they can enter the diet through a plant that has absorbed the mineral from the environment, or through an animal that has eaten such a plant. There are many minerals, but only a few are essential for health.

This means that minerals can easily enter the body through consumed plants, fish, animals and liquids. The situation with vitamins is different – it is more difficult to transfer them into the body, because cooking, storage and simple exposure to air can inactivate these fragile compounds.

Another difference is that vitamins have a complex structure. It can be destroyed by heat, air or acid. In turn, minerals are simpler elements that retain their chemical structure.

How do vitamins and minerals interact?

Despite their differences, vitamins and minerals often work together. Here are some examples:

• Vitamin D allows the body to extract calcium from foods;

• Iron is absorbed with the help of vitamin C. However, the interaction of microelements is not always positive. Too much vitamin C can block the body’s ability to absorb the essential mineral copper.

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Functions of minerals

Minerals perform many functions in the human body. Here’s what they do:

• are part of various tissues, for example, calcium and phosphorus are materials for healthy bones and teeth;

• form systems that maintain constant acidity of body fluids;

• are part of hormones and enzymes, influencing metabolism;

• ensure cell contractility.

How are microelements different from macroelements?

Minerals are divided into essential minerals and trace elements. It depends on how much the body needs of each. Apart from this, some minerals are also classified as antioxidants. For example, the trace element selenium is also an antioxidant. It is especially isolated together with vitamins E and C.

Importance of minerals for human health

Macronutrients

Macroelements, the content of which in the human body is higher than microelements, include:

sodium — necessary for maintaining acid-base balance, the occurrence of nerve impulses, and the formation of blood plasma pressure;

chlorine – helps in the formation of hydrochloric acid in gastric juice;

potassium – participates in metabolism, muscle excitability;

calcium – in combination with vitamin D, plays an important role in the development, maintenance and restoration of bone tissue, regulates muscle contraction, nerve function and normal blood clotting. Because low bone mineral density increases the risk of fractures, people who limit their consumption of animal products are especially at risk;

phosphorus – is part of bone tissue, cell membranes and enzymes;

magnesium – participates in the breakdown of carbohydrates, fats, proteins, is very important for nervous, muscle, cardiac, immune and hormonal functions;

sulfur – is part of some enzymes, affects the health of bones, cartilage, skin and nails.

Trace Elements

There are many more of them, but the most important for humans are:

iron – helps oxygen move throughout the body, participates in energy production and the normal functioning of the nervous, behavioral and immune systems;

copper — the main function is to participate in redox reactions important for the activity of a number of enzymes;

zinc – Essential for maintaining healthy muscles and immune function. Its deficiency can lead to impaired cardiorespiratory function, decreased muscle strength and endurance;

manganese — stimulates growth processes, affects the functioning of the sex glands, participates in the regulation of carbohydrate and fat metabolism;

iodine – plays an important role in active thyroid hormones, and its deficiency leads to a decrease in the amount of hormones and can affect the decline of cognitive functions.

Fluorine, cobalt, nickel and silicon are also of great importance.

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Best Sources of Minerals

In order for the body to receive all the necessary vitamins and minerals, it is necessary to create a complete diet, which should include products of both animal and plant origin. The list of macronutrient sources is as follows:

• sodium, chlorine: salt;

• potassium: fruits, vegetables, nuts, seeds, whole grains;

• calcium: dairy products, cheeses, nuts, grains;

• phosphorus: seeds, nuts, cheese, meat, eggs;

• magnesium: nuts, soybeans, spinach, halibut, wheat bran;

• sulfur: eggs, poultry, fish.

To ensure a normal amount of microelements you should consume:

• iron: meat, poultry, greens, whole grains;

• copper: seafood, cereals, nuts;

• zinc: oysters, meat, poultry, hard cheeses, nuts;

• Manganese: whole grains, nuts, tea;

• iodine: iodized table salt, seaweed, fish.

To maintain a healthy brain, muscles, bones, nerves, skin, circulation and immune system, the body requires a constant supply of many different substances. A person needs small amounts of minerals, but failure to obtain even these small concentrations can have an impact on well-being.

Deficiencies, in which a lack of one nutrient leads directly to a specific disease, are now rare. But it is important to understand that there are about 30 vitamins and minerals that the body cannot produce in sufficient quantities on its own. This is why it is so important to be able to plan your diet.

To make sure you’re meeting your nutritional needs, eat a diet rich in fruits, vegetables, whole grains, lean sources of protein, and nuts and oils. In other words, your goal should be to meet your body’s needs through foods, not supplements and vitamins.