Our body needs more than just carbohydrates, proteins, and fats to function properly. Vitamins and minerals are essential nutrients that support growth, immunity, energy production, and overall well-being. Even though they are required in small amounts, their role is vital in keeping us healthy and active.
What Are Vitamins and Minerals?
Vitamins are organic compounds that the body needs to carry out important processes like metabolism, cell repair, and immunity.
Minerals are inorganic elements that help build strong bones, regulate fluids, and maintain nerve and muscle function.
Together, they work like tiny “spark plugs” that keep our body systems running smoothly.
Types of Vitamins
Vitamins are broadly divided into two groups:
Fat-Soluble Vitamins – stored in the body’s fat and liver.
Vitamin A: Good for vision and skin.
Vitamin D: Strengthens bones and teeth.
Vitamin E: Acts as an antioxidant.
Vitamin K: Helps in blood clotting.
Water-Soluble Vitamins – not stored in the body, so we need them daily.
Vitamin C: Boosts immunity and heals wounds.
B-Complex (B1, B2, B3, B6, B12, Folate, Biotin): Supports energy production and brain health.
Important Minerals
Some key minerals and their functions include:
Calcium: Builds strong bones and teeth.
Iron: Carries oxygen in the blood.
Magnesium: Regulates muscles and nerves.
Potassium: Maintains fluid balance and heart health.
Zinc: Supports immunity and wound healing.
Iodine: Helps thyroid function.
Why Are They Important?
A deficiency in vitamins or minerals can cause health issues such as:
Weak bones (lack of calcium & vitamin D)
Anemia (lack of iron)
Weak immunity (lack of vitamin C & zinc)
Fatigue and nerve problems (lack of B vitamins)
How to Get Enough Vitamins and Minerals
Eat a balanced diet rich in fruits, vegetables, whole grains, nuts, and lean proteins.
Spend time in sunlight for natural vitamin D.
Drink enough water to support nutrient absorption.
Take supplements only if recommended by a doctor.
Quick Tips for Daily Nutrition
Add colorful fruits and vegetables to every meal.
Choose whole foods instead of processed snacks.
Limit sugary drinks and junk food—they block nutrient absorption.
Rotate your meals to cover a variety of nutrients.