Daily Dieting 101: Vitamins and Minerals

Everybody knows that you’re supposed to get all your vitamins and minerals on a daily basis. Ideally, you’d get them from a variety of foods by eating a well-balanced diet, or short of that, you could take your average multivitamin. But what do all those letters on the side of the bottle mean? Why do vitamins and minerals sound like alphabet soup? And what do all of them do? What are they for? Here’s a basic primer on vitamins and minerals, from Vitamin A to Zinc.

Vitamin A – Although Vitamin A plays a role in the immune system and overall growth, its main function in the body is supporting night and color vision. Also known as retinol, Vitamin A metabolizes into retinal, which absorbs light in the retina of the eye. Carrots are well-known for containing beta-carotene, which boosts Vitamin A levels in the body and also acts as the orange pigment in carrots.

Vitamin B1 – Necessary for proper functioning of the nervous system, Vitamin B1 is also known as thiamin or thiamine. It was one of the earliest vitamins discovered due. A deficiency in Vitamin B1 causes a disease known as beriberi, which affects the peripheral nervous system and cardiovascular system. Symptoms of beriberi include partial paralysis, rapid weight loss, and extreme fatigue. Vitamin B1 is found in a wide range of foods.

Vitamin B2 – Utilized in a wide variety of processes related to the body’s metabolism, Vitamin B2 helps regulate the breakdown of foods and the creation of energy from them. Also known as riboflavin, Vitamin B2 is sometime used as a food coloring due to its yellow to yellow-orange color. A deficiency in Vitamin B2 affects the skin, hair, eyes, and mucous membranes first. Extended deficiencies result in fatigue, lack of growth, and eventually death. Eggs, meat, and milk are all good sources of Vitamin B2.

Vitamin B3 – Also known as niacin, Vitamin B3 is essential for regulating metabolism and energy as well as repairing DNA in the body. Vitamin B1 has been known to lower level of LDL cholesterol (“bad” cholesterol) while raising levels of HDL cholesterol (“good” cholesterol). As such, it is prescribed as medicine sometimes to patients at risk for heart attack and stroke.

Vitamin B5 – Found in almost every food, Vitamin B5 is also known as pantothenic acid. It acts as a “helper” molecule, aiding in the synthesis and metabolism of fats, proteins, and carbohydrates. It is a common ingredient in many health and beauty products, such as skin cream.

Vitamin B6 – Like Vitamin B5, Vitamin B6 is a coenzyme that acts as a “helper” molecule in various chemical reactions in the body involving proteins. Also known as pyridoxine, it aids in the synthesis of histamines, hemoglobin, and glucose.

Vitamin B7 – Vitamin B7, also known as biotin, is one of the few vitamins that the bacteria in the digestive system produce on their own, so there is no general recommendation for its daily intake. It plays a role in cell growth and metabolism and is believed to help strengthen hair and nails.

Vitamin B9 – Also known as folic acid, Vitamin B9 is one of the body’s main sources of folate, which is used to create and repair DNA, and is vital to cellular growth and division. As such, it’s very important for pregnant women and infants to consume adequate amounts of it. Folic acid gets its name from the Latin folium, meaning “leaf”, because it is found in leafy vegetables such as spinach.

Vitamin B12 – The largest and most complex vitamin, Vitamin B12, also known as cobalamin, is involved in cellular metabolism and blood formation. It’s needed for DNA synthesis and plays a large role in energy production. Many elite athletes are known to use Vitamin B12 as a legal performance enhancer. The root of the word cobalamin refers to the metal cobalt, which is rare in the body, but found at the center of the B12 molecule.

Vitamin C – Also known as ascorbic acid, Vitamin C acts as one of the body’s main antioxidants. It also is vital to metabolism in cells, the formation of collagen, and plays a vital role in the immune system, hence its reputation as being important for people with colds. Humans and other primates are among the few animals that cannot synthesize their own Vitamin C. A deficiency in Vitamin C leads to the disease scurvy, which was common among sailors for much of history because of their extended periods on ships without fresh fruit or vegetables.

Vitamin D – Vitamin D is unique in that the body creates it internally by exposure to sunlight, hence its nickname as the “sunshine vitamin”. Also known as calciferol, it helps in the absorption of calcium into the bones and supports a healthy immune system. A deficiency in Vitamin D can lead to rickets, a disease marked by stunted growth and bone deformation.

Vitamin E – There are a variety of forms of Vitamin E, referred to as tocopherols. It functions as an antioxidant and also supports fertility and healthy pregnancies. It’s found in cooking oils, nuts, and seeds and can act as a blood thinner for those who are at risk for blood clots.

Vitamin K – A group of similar vitamins, Vitamin K is involved in blood coagulation (clotting) and gets its name from the German form of the word, koagulation. It also assists in bone metabolism and growth. It’s found in green leafy vegetables and certain fruits such as grapes, but bacteria in the colon synthesize it naturally.

Calcium – Calcium is the primary mineral in bones and teeth and is necessary for bone growth and healthy teeth. It also acts as an ion in electron transfer which is necessary for muscle contraction, such as in the beating of the heart. Calcium deficiencies can lead to osteoporosis. Calcium is found in dairy products, nuts, seeds, and beans.

Iodine – The heaviest element needed for the body, iodine is needed for thyroid hormones, which regulate overall metabolic rates in humans. An iodine deficiency can lead to goiter, an enlarged thyroid gland, and is the leading cause of preventable mental retardation in infants. Iodine is found in seafood (including kelp) and in iodized salt.

Iron – Iron is used in the transfer of various materials to and from different cells in the body. One of the most recognizable forms of iron is seen in hemoglobin, which transports oxygen in red-blood cells and gives blood its red color. A lack of iron in the diet can contribute to anemia.

Magnesium – Magnesium is a necessary component for DNA and is needed for enzymes involved in the use or creation of ATP, the chemical used to store energy in the cells. A lack of magnesium can lead to osteoporosis, asthma and is believed to contribute to depression.

Phosphorus – A component in DNA and RNA, phosphorous is necessary for all forms of life. It also is needed for ATP, the chemical used for energy in cells. It’s also needed for healthy teeth enamel.

Potassium – Like calcium, potassium is important for its role as an ion, a charged particle. It helps in the proper firing of neurons of the brain and is involved in muscle activity as well. A lack of potassium can lead to muscle cramping and diarrhea. Bananas are an excellent source of potassium.

Selenium –Selenium is toxic in large doses, but is needed in certain amino acids and is used by thyroid hormones. It is believed, but not proven, that selenium may help prevent against cancer and other diseases.

Sodium – Sodium is needed to help regulate blood pressure and volume. It also is needed for muscle contraction and neuron functioning. Most people get their sodium in the form of sodium chloride, salt. Too much sodium, however, can increase blood pressure and increase a chance of stroke or heart attack.

Zinc – Zinc is needed for certain amino acids and proteins, as well as many enzymes. It’s needed for DNA and thus is found in all forms of life. It is believed, but not proven, that zinc may reduce the severity of colds and act as an antioxidant.

Other Vitamin and Nutrient Resources