Micronutrients:Vitamins and Minerals

Vitamins and minerals are substances found in foods we eat.  They are called micronutrients. Your body needs them to function properly so you grow and develop like you should. Each vitamin has a special role to play. For example: 

• Vitamin D in milk helps our bones grow. Bones give our bodies shape, and support and protect our organs and systems.
• Vitamin A in carrots helps us see at night.
• Vitamin C in oranges helps our bodies heal if we get a cut. 
• B vitamins in whole grains help our bodies make energy from food.



There are 2 types of vitamins: fat soluble and water soluble. Fat soluble vitamins are stored in the fat tissues of your body and in your liver. They are stored in your body for as long as a few days to up to 6 months, until your body needs them. Vitamins A, D, E, and K are all fat soluble vitamins.

Water soluble vitamins are different. These vitamins aren't stored in the body but travel through your bloodstream. Whatever your body doesn't use comes out when you urinate. These vitamins need to be replaced often. They include C, B1 ,B2, B6, B12, biotin, and pantothenic acid.

If you eat a variety of healthy foods, you don't need supplements. The key is to eat different foods to get a variety of vitamins. Let's examine vitamins A-K more closely.



Vitamin A

Plays a big part in eyesight and boosts your immune system, helping fight off infection. Foods rich in vitamin A include: milk, liver, orange fruits and vegetables, and dark green leafy vegetables.

The B Vitamins
Here's the list: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. They are important in metabolic activity, and making red blood cells. Foods rich in B vitamins include: whole grains, fish & seafood, poultry & meat, eggs, dairy products, leafy green vegetables, beans and peas.

Vitamin C
Keeps body tissues, bones, and blood vessels in good shape. It helps your body resist infection and heal. Foods rich in vitamin C include: citrus fruits, cantaloupe, strawberries, tomatoes, broccoli, cabbage, kiwi fruit, and sweet red peppers.

Vitamin D
You need D for strong bones and teeth. It helps your body absorb calcium. You get vitamin D from sunlight and from foods you eat. Foods rich in vitamin D include: milk, fish, egg yolks, liver, and fortified cereal.

Vitamin E
Everybody needs E. It protects your cells and tissues from damage, and is important for the health of re blood cells. Foods rich in vitamin E include: whole grains, wheat germ, leafy green vegetables, vegetable oils, egg yolks, nuts and seeds.

Vitamin K
This vitamin is the clot master. It helps your blood clot if you get a cut. Foods rich in K are: leafy green vegetables, dairy products, broccoli, and soybean oil.

 There are 2 kinds of minerals: macrominerals and trace minerals. Your body needs more macrominerals than trace minerals. The macromineral group consists of: calcium, phosphorous, magnesium, sodium, potassium, chloride, and sulfer. The trace minerals include: iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

Let's take a closer look at some of the minerals you get from food.

 Calcium

This is the top macromineral! It builds strong bones and teeth. Foods rich in calcium: dairy products, canned salmon & sardines, leafy green vegetables, and calcium-fortified foods, like orange juice, cereal, and crackers.

Iron

The body needs iron to transport oxygen from your lungs to the rest of your body. Iron is important in the formation of hemoglobin, which is the part of your red blood cells that carries oxygen throughout the body. Foods rich in iron include: red meat, tuna, salmon, eggs, beans, baked potato with skins, dried fruits, leafy green vegetables, whole & enriched grains.

Potassium

Keeps your muscles and nervous system working properly. Potassium makes sure the amount of water is just right between cells and body fluids. Foods rich in potassium are: bananas, tomatoes, potatoes & sweet potatoes, green vegetables, citrus fruits, low-fat milk & yogurt, legumes & lentils.

Zinc

Helps your immune system, helps with cell growth, and helps heal wounds. Foods rich in zinc are: beef, pork, dark meat chicken, nuts, legumes, and lentils.

When people don't get enough of these important vitamins and minerals, they can have health problems. So eat vitamin and mineral rich foods and stay healthy!