What is the difference between a mineral and a vitamin?
Doctors, trainers, nutrition experts and many other people constantly insist that vitamins and minerals are essential for human health. They are always mentioned together, although chemically and biologically they are completely different substances. The only thing they have in common is that they are vital supplements that the body needs in strictly defined quantities for the proper functioning of all organs and systems. Both vitamins and minerals should be consumed in moderation, because not only a deficiency, but also an excess can cause harm to health. In this article, I propose to find out what minerals are, which of them and why exactly are needed by the human body and, most importantly, how do they differ from vitamins? Not only vitamins, but also minerals are important for human health
How are minerals different from vitamins?
Minerals are biologically important components that are needed for proper muscle function, maintaining healthy bones and teeth, producing blood cells, and so on. Like some types of vitamins, minerals are not produced by the human body itself, so people need to ensure their supply through a healthy diet. 
For good health you need to follow proper nutrition, and everyone knows about it The most important difference between minerals and vitamins is that minerals are of inorganic origin, while vitamins are organic substances. Minerals have a simple chemical structure, due to which they are very stable substances and their beneficial properties are difficult to spoil. The same cannot be said about vitamins, which are easily destroyed by heat or improper storage. Another important difference between the two important microelements is that we all need vitamins in one quantity or another, and of all the existing minerals, only about 15 varieties are necessary for humans. 
Vitamins and minerals are usually mentioned together, but there is a big difference between them
What are the minerals and what are they for?
All minerals necessary for health can be divided into two large groups: macroelements and microelements. The first includes substances that we need in fairly large quantities. Minerals from the second group are no less important, but much less of them is needed. Minerals can be divided into two groups, and they are all important for health
Macronutrients important for health
- sodium and potassium needed to maintain optimal water and electrolyte balance, the functioning of the nervous system and all muscles of the body;
- calcium very important for the health of bones and teeth, and also plays a large role in the functioning of the nervous system, regulation of blood pressure and maintaining the functioning of the immune system;
- phosphorus must be present in almost all cells of the body to maintain acid-base balance;
- magnesium plays a large role in the production of proteins necessary for the proper functioning of the nervous and cardiovascular systems.
Micronutrients important for health
The list of microelements important for health is much more extensive:
- iron necessary for supplying the body’s cells with oxygen, energy metabolism and DNA repair;
- zinc plays an important role in muscle growth and recovery, is necessary for the proper functioning of the organs of taste and smell, accelerating wound healing, controlling the production of hormones, and so on;
- selenium participates in the work of systems that prevent oxidative processes in the body, and also ensures proper hormonal metabolism of the thyroid gland;
- chrome is needed for proper metabolism of fats, so its deficiency is often the cause of obesity. This mineral is also needed for the proper functioning of the thyroid gland, the formation of strong immunity and the acceleration of wound healing;
- manganese participates in the formation of bone tissue, protein production and metabolism in cells;
- copper participates in many processes within the human body, among which are the formation of connective tissues, energy production at the cellular level and iron metabolism.
How to replenish the supply of minerals in the body?
Scientists already know that the human body contains about 29 chemical elements important for health. Most of us contain carbon, hydrogen, oxygen and nitrogen, which are something like a building frame for proteins, fats and carbohydrates. They, as well as the chemical compounds mentioned above, are essential for the functioning of our body. But among them there are those that entered our body by accident and do not provide any benefit – gold, mercury, cyanide, lead, and so on.
Scientists believe that the human body contains up to 10 milligrams of gold
According to experts, for good health, a person needs to get more than 100 milligrams of each macronutrient every day: calcium, chlorine, magnesium, phosphorus, and so on. We need less trace elements like chromium, copper and iodine – less than 100 milligrams per day.
You need to replenish your supply of nutrients every day
To avoid suffering from a lack of minerals, you need to eat properly and regularly. As a rule, a small amount of useful substances quickly makes itself felt. For example, if a person lacks calcium, his skin becomes dry and he may even develop the dangerous disease osteoporosis, which leads to brittle bones. To prevent this from happening, you need to regularly check with a doctor and generally monitor your health.
The lack of vitamins and minerals makes itself felt quite quickly
There is no universal diet that provides a person with all the necessary vitamins and minerals. This is because people may have intolerance to certain foods or simply have different taste preferences. The main thing you need to know is that your diet should contain as many natural products as possible. And, of course, you can buy and drink pharmacy vitamins and minerals, but before that it is better to consult a doctor.
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Finally, let me remind you that we recently published a similar article on the topic of vitamins. I highly recommend reading it, here is the link.
Micronutrients, unlike macronutrients, we need in very small quantities – from micrograms to milligrams. Today we will talk about the main micronutrients – vitamins and minerals. Together with Chaika and Sadness, we will find out which micronutrients are responsible for what and where they are found, and we will also figure out whether it is possible to petrify minerals and which vitamin is not a vitamin at all.
Why do we need vitamins and minerals?
Despite their micro role, vitamins and minerals are important for the normal functioning of the body. They also take part in metabolism. The condition of the skin, teeth and bones, the level of mental and physical performance, the endurance of the body and its resistance to infections depend on vitamins and minerals.
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What is the difference between vitamins and minerals
Unlike vitamins, minerals are inorganic chemical compounds. They make up less than 5-6% of the total weight of an adult and about 3,2% of the total weight of a newborn. Based on the amount in the body, minerals are divided into macroelements and microelements. (Not to be confused with micro- and macronutrients!)
Macronutrients: calcium (Ca), phosphorus (P), sodium (Na), potassium (K), chlorine (Cl), magnesium (Mg) and sulfur (S).
calcium and phosphorus are very connected. Calcium promotes the formation of bone tissue and blood, participates in coagulation reactions, affects the excitability of the nervous system (the passage of nerve impulses) and muscle contraction. But it is phosphorus that helps calcium to be perfectly absorbed in the body, making bones and teeth strong. Phosphorus is also important for the functioning of the central nervous system (brain) and the formation of red blood cells.
The benefits of calcium are also best achieved when combined with vitamin D and protein. By the way, protein foods are rich in phosphorus and due to its complete absence in the diet, a shortage of this mineral occurs. Also, those who abuse alcohol and sweet carbonated drinks face a lack of phosphorus.
Where to get it? Milk and dairy products (especially cheese, cottage cheese), legumes (especially soy), tofu cheese, sesame seeds, almonds, hazelnuts, figs, green leafy vegetables.
Interesting! РFish and other seafood contain phosphorus, but they are low in calcium. The only exception is sardines. Canned sardines are eaten with the bones, so they contain a lot of calcium: 382 mg per 100 grams. They are also rich in protein (24,6 grams) and contain 68% of the daily value of vitamin D, due to which calcium will be better absorbed.
Sodium, potassium and chlorine called electrolytes, because when dissolved in water they acquire a charge, stimulate the activity of nerve cells and promote muscle contraction. These minerals also play a key role in water balance.
Where to get it? We get sodium and chlorine in the form of salt (we wrote about her here). And bananas, potatoes, greens, pumpkin, beans, avocados, and salmon are rich in potassium.
Magnesium participates in the transmission of nerve impulses, promotes muscle contraction and intestinal motility. With the participation of magnesium, proteins are formed, it helps maintain healthy bones and teeth, regulates blood sugar and blood pressure.
Interesting! The adult human body contains only 21-28 grams of magnesium – that’s about one tablespoon!
Where to get it? Avocado, meat, dairy products, nuts, seeds (sunflower, pumpkin, sesame, flaxseed), cabbage, spinach, legumes, bananas, dark chocolate and whole grains.
Sulfur ensures normal cellular respiration, promotes the production of bile, and also helps neutralize harmful substances that accumulate in cells and remove them from the body.
Interesting! Sulfur is called the “mineral of beauty.” If we don’t have enough sulfur, our skin begins to age and dull, and our hair falls out.
Where to get it? Meat, poultry, fish and seafood, eggs, cheese and dairy products, legumes and cereals, apples, plums and gooseberries, garlic, cabbage, asparagus, spinach, mustard nuts, horseradish, radishes, radishes.
Trace elements: iron (Fe), zinc (Zn), copper (Cu), chromium (Cr), selenium (Se), iodine (J).
Hardware – an element important in the process of delivering oxygen to tissues and removing carbon dioxide. Thanks to iron, oxygen is also accumulated in the muscles. Iron is found in more than 70 enzymes that affect the rate of biochemical reactions.
With a lack of iron, we experience chronic fatigue and dry skin. Also, iron deficiency can cause the development of anemia, a condition in which red blood cells (erythrocytes) do not carry enough oxygen. Then you often experience flashes of “spots” before your eyes, dizziness and even fainting!
Where to get it? Beef liver, red meat, eggs, legumes, green leafy vegetables, buckwheat.
Interesting! According to WHO, iron deficiency is the most common diet-related deficiency in the world. More than 40% of pregnant women worldwide are anemic.
Copper It is part of many hormones and enzymes and participates in metabolic processes. It is of great importance for maintaining the normal structure of bones, cartilage and tendons, the elasticity of the walls of blood vessels, and skin. Copper is part of the nerve sheaths. Copper also promotes the absorption of iron.
Where to get it? Meat, beef liver, oysters, Brazil nuts, cashews and hazelnuts, cocoa, sesame seeds, garlic.
Zinc needed for protein production, muscle growth and recovery. It is necessary for the proper sense of taste and smell, and also helps the immune system fight bacteria and viruses, promotes wound healing, improves digestion and regulates hormone production.
Where to get it? Oysters, meat, fish, eggs, dairy products, seeds, nuts, cereals, legumes, onions, red peppers, beets, carrots, potatoes, apples, black currants.
Chromium regulates cholesterol levels in the blood and increases cell sensitivity to insulin, participates in the synthesis of thyroid hormones, and also helps fight sugar cravings.
Where to get it? Broccoli, peas, beans, beets, veal, duck, turkey, squid, shrimp, mussels, oysters, apples, blueberries, blueberries, sea buckthorn.
Selenium in the body it interacts with enzymes and vitamins, participates in the breakdown of proteins, fats, carbohydrates and in the synthesis of hormones. Selenium supports the activity of vitamin E and improves the absorption of vitamin K.
Where to get it? Liver (chicken, duck, turkey, beef), eggs, wheat bran, nuts (almonds, pistachios), seeds (sesame, sunflower).
Iodine Contained in thyroid hormones, which regulate metabolism, body temperature and appetite. It is involved in the process of body growth and neuropsychic development. With a lack of iodine, we experience a loss of strength, decreased performance, and even gain weight.
Where to get it? Seaweed, halibut, cod, herring, shrimp, sardines, beef liver, eggs, milk.
Illustration by Olga Fisher
Vitamins
Vitamins are organic compounds, the main amount of which enters the body with food and only a few are synthesized in the intestines. Vitamins are divided into two groups – fat-soluble and water-soluble.
Fat-soluble vitamins A, D, E, K are not destroyed during cooking and tend to accumulate in the body. We hope you remember these vitamins from the last conversation about fats, if you noticed the stylish shoes – our Sadness’s sneakers!
Vitamin A important for the growth and development of many cells, immune function and reproduction, and also for good vision.
Where to get it? Dairy products, eggs, melon, spinach, broccoli, paprika, orange, persimmon, sweet potato.
Vitamin D – it even not a vitamin, but a hormone, formed from forms of cholesterol in the skin under the influence of sunlight (ultraviolet). Therefore, it is called “sunny”. Vitamin D regulates calcium levels in the blood and is associated with bone mineralization. Due to a lack of vitamin D, children can develop rickets, and adults can develop osteomalacia (softening of the bones) and osteoporosis (low bone density).
Where to get it? Fatty fish, cod liver, eggs.
Vitamin E protects cell membranes (shells), slows down the aging process of cells, and promotes a better supply of oxygen to the body.
Where to get it? Vegetable oils (especially sunflower), nuts (walnuts, hazelnuts, almonds), avocado, eel.
Vitamin K needed for blood clotting. If there is not enough of it, then even with minor damage to the skin it will be difficult to stop the bleeding.
Where to get it? Green leafy vegetables, vegetable oils, meat, eggs, dairy products.
Water-soluble vitamins: B1, B2, B6, B9 (folic acid), B12, C (ascorbic acid) are easily excreted from the body and cannot be stored in reserve and are destroyed when heated. But they also need to be obtained from food.
B vitamins important in basic metabolism and for the normal functioning of the nervous system. These vitamins are essential for maintaining muscle tone in the digestive tract, healthy skin, hair and eyes. With a lack of these vitamins, we experience fatigue and mood swings, and our skin also deteriorates.
Where to get it? Beef, beef and chicken liver, nuts, fish, legumes, mushrooms, eggs, poultry, broccoli, paprika, beets, cauliflower, radishes, strawberries.
Vitamin C – participant in many metabolic processes. This vitamin strengthens the body’s protective properties (immunity), is necessary for wound healing and tissue growth, for the proper functioning of the adrenal glands and the secretion of hormones. It increases the absorption of iron, reduces the concentration of cholesterol in the blood and helps reduce high blood pressure.
Where to get it? Citrus fruits, tomatoes, black currants, parsley, horseradish, kiwi, potatoes, Brussels sprouts, broccoli, strawberries, peppers, spinach, sorrel.
Is it possible to petrify from minerals?
- Yes. First of all, kidneys may be damaged. With an excess of phosphorus, the functioning of hormones that regulate calcium metabolism is disrupted. This can lead to the deposition of salts in soft tissues or organs, especially in the kidneys.
- Can also petrify mind. Excess calcium interferes with the absorption of zinc, which, along with copper, is responsible for mental and sexual development.
- Can petrify a heart. With a slight excess of potassium, the heart rhythm is disturbed, and a serious overdose can lead to cardiac arrest.
- Sodium and chlorine are the easiest minerals to overdose on. (We wrote about the dangers of excess salthere)
Interesting! Only patients with Konovalov-Wilson disease – a rare hereditary disease in which copper is not removed from the body in time and accumulates in the tissues.
Can’t you have too many vitamins?
There are many vitamins. Excessive intake of vitamins into the human body causes hypervitaminosis. It manifests itself in different forms – dry itching and flaking of the skin, rashes, hair loss, brittle nails, lethargy, headaches, muscle and joint pain. Hypervitaminosis may also cause nausea, vomiting or diarrhea.
Most often, an excess of vitamins occurs if a person consumes dietary supplements or vitamin complexes without correctly calculating their dose.
The occurrence of hypervitaminosis due to diet is unlikely, but hypovitaminosis or vitamin deficiency is quite possible. Because we usually buy and eat the same foods.
How to get the right amount of vitamins and minerals
The main source of nutrients is our daily diet. You can get all the vitamins and microelements from food if eat a varied and balanced diet. We talked about this back in our first article, remember?
The norms of vitamins and minerals depend on gender, age, physical activity and other factors. Daily doses of vitamins and minerals recommended by the Ministry of Health you can see here (tables on pages 5 and 6).
Tomorrow we will talk about the plate on our table, namely, the necessary portions and proportions of different food groups!
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