Vitamins and minerals play an extremely important role in the proper functioning of the body. Their deficiencies are often associated with serious adverse effects, so it is vital to include them in the daily diet. One may often wonder whether it is sufficient to take a ready-made supplement as an easy option, rather than getting the nutrients through food that we eat. These days, there are thousands of supplements available for all sorts of nutrients. But are they really a good option for improving the levels of nutrients in our bodies?
The main vitamins that are essential for our bodies
| Vitamin | Functions | Occurrence |
|---|---|---|
|
A (retinol) |
This vitamin supports the body's natural defence against illness and infection (the immune system). |
Liver oils of certain species of fish, eg. Halibut and cod; egg yolk and milk. Carrots, yellow corn, sweet potato, peaches and spinach. Liver contains high levels of vitamin A (not advised to eat often, or at all for pregnant women) |
|
D (calciferol) |
D (calciferol) Promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations to enable normal bone mineralisation and to prevent very low calcium levels. Cod and other fish liver oils. Flesh of oily fish and egg yolk, liver, some fortified foods. |
Cod and other fish liver oils. Flesh of oily fish and egg yolk, liver, some fortified foods. |
|
E (tocopherols) |
E (tocopherols) An antioxidant, helping to protect cells from the damage caused by free radicals. Meat, liver, eggs, fish, liver oil, milk and butter, wheat germ oil, corn oil and peanut oil. All green leafy vegetables. |
Meat, liver, eggs, fish, liver oil, milk and butter, wheat germ oil, corn oil and peanut oil. All green leafy vegetables. |
|
K |
Helps to make various proteins that are needed for blood clotting and the building of bones. Green vegetables (spinach, cabbage, cauliflower and other), cheeses, egg yolk, liver and tomatoes. |
Green vegetables (spinach, cabbage, cauliflower and other), cheeses, egg yolk, liver and tomatoes. |
|
C (ascorbic acid) |
This vitamin helps to protect cells from oxidation, maintaining healthy skin, blood vessels, bones and cartilage, as well as supporting with wound healing. |
Citrus fruit and tomatoes, green peppers, onions, spinach, cabbage, turnips, melons and potatoes. |
|
B1 (thiamine) |
This vitamin plays a critical role in energy metabolism and, therefore, in the growth, development, and function of cells. |
Fish, pork, beans, lentils, fortified breakfast cereals, green peas, breads, noodle, rice, sunflower seeds, yoghurt. |
|
B3 (Niacin) |
Converting carbohydrates into glucose, metabolising fats and proteins, and keeping the nervous system working properly. |
Beef, liver, poultry, eggs, dairy products, fish, nuts, seeds, legumes, avocados, and whole grains. Fortified cereals and bread. Vitamin B3 can also be produced in the body from the amino acid tryptophan. |
|
B5 (pantothenic acid) |
In addition to playing a role in the breakdown of fats and carbohydrates for energy, vitamin B5 is critical to the manufacture of red blood cells, as well as sex and stress-related hormones produced in the adrenal glands. |
Liver, kidney, eggs, milk, peas, cauliflower, cabbage, potatoes and tomatoes. |
|
B6 (pyridoxine) |
This vitamin is important for maintaining healthy brain function, the formation of red blood cells, the conversation of protein and the synthesis of antibodies in support of the immune system. |
Fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit (other than citrus). |
|
B9 (folic acid) |
This vitamin helps the body form healthy red blood cells, as well as reducing the risk of birth defects called neural tube defects, such as spina bifida, in unborn babies. |
Liver, beans, peanuts, sunflower seeds, fresh fruits, fruit juices.
Whole grains, dark green leafy vegetables such as spinach, asparagus, broccoli.
|
|
B12 (cobalamin) |
This vitamin helps keep your body's blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells. Vitamin B12 also helps prevent megaloblastic anaemia, a blood disorder. |
Vitamin B12 is produced by bacteria, not animals or plants. Naturally present in foods of animal origin, including fish, meat, poultry, eggs, and milk and other dairy products. Nutritional yeast is a great source of vegan B12. |
https://dietitianfit.co.ukThe main minerals that are essential for our bodies [4], [5]
Minerals are those elements found in foods that our bodies need to develop and function normally. Those essential for health include calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.
Minerals are responsible for maintaining electrolyte balance, boost energy levels , strengthening teeth and bones, muscle contractions, supporting immunity, the nervous system and thyroid functions. They also convert food into energy and repair cellular damage.
We do not produce essential minerals in the body. We obtain them from our diet.
Supplements or not?
Nowadays, when most of us are short of time, we may turn to ready-made preparations available in pharmacies or supermarkets. Supplements come in various forms, tablets that can be swallowed or dissolved in water.
Many scientific studies show that the absorbability from these preparations can be very varied, and so the most recommended way of taking vitamins and minerals is through a healthy diet rich in nutrients.
Aside from the vitamins and minerals you take in when you eat foods, you are likely to be consuming other nutrients such as fibres, which are very important for overall health.
In some cases, supplementation can be beneficial, but we would advise reaching out to your GP or a registered dietitian for more bespoke advice.
By Martyna Slotwinska, dietitian intern, revised by Reema Patel, Registered Dietitian at Dietitian Fit & Co.
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