Functions of Vitamins and Minerals

Vitamins and Minerals Chart

vitamins and minerals

Vitamin means "vital for life". vitamins and minerals are necessary compounds for the proper functioning of our body. We need vitamins and minerals to help us grow, see properly, build bones, muscles, skin, and organs, and help fight infections. Deficiencies in certain vitamins and minerals can lead to several serious problems. The best way to ensure your child gets enough vitamins and minerals for healthy growth and development is to provide a wide variety of fresh foods from all five food groups, including whole-grain, bread and cereals, nuts and legumes and dairy products such as milk, cheese, and yogurt.


List of Vitamins and Their Functions


Vitamins Function


Water-soluble vitamins


Vitamins


B1 (thiamine):

1. Helps release energy from carbohydrates
2. is necessary for the proper functioning of the cardiac, digestive and nervous system
3. Important for growth.

Natural sources:

1. Yeast extracts (for example, Vegemite)
2. wheat germ and wheat bran
3. Nuts and seeds
4. Fortified bread and breakfast cereals
5. Lean pork
6. Flour and whole grains.

B2 (riboflavin)

1. Important for the growth and repair of tissues, especially skin and eyes
2. helps release energy from food

Natural sources:

1. Dairy products (milk, cheese, yogurt)
2. Yeast extracts (for example, Vegemite)
3. Egg whites
4. Almonds
5. Mushrooms
6. flour and whole grains
7. Green vegetables

B3 (niacin)

1. Helps release energy from food
2. Important for growth
3. helps control cholesterol levels
4. Important for the nervous system and digestive health

Natural sources:

1. Lean meat
2. Yeast
3. Fiber
4. Peanuts
5. Tuna and salmon
6. legumes
7. fortified breakfast cereals
8. Eggs
9. Vegetables
10. Milk

B6 (pyridoxine)

1. Helps in the treatment of proteins and carbohydrates
2. help with the production of red blood cells
3. Important for the functioning of the brain and the health of the immune system

Natural sources:

1. lean meat and poultry
2. Fish
3. Yeast extracts (for example, Vegemite)
4. soy
5. Nuts
6. whole grains
7. Green leafy vegetables

Pantothenic acid

1. Helps turn carbohydrates, fats, and proteins into energy
2. Involved in the formation of fatty acids and cholesterol

Natural sources:

1. Yeast extracts (for example, Vegemite)
2. Fish
3. Lean meat
4. legumes
5. Nuts
6. Eggs
7. Green leafy vegetables
8. bread and cereals

B12 (cyano-cobalamin)

1. Works with folate to create Fresh blood and nerve cells and DNA
2. Helps treat carbohydrates and fats

Natural sources:

1. Present only in animal products (lean meat, chicken, fish, seafood, eggs, and milk)
2. Fortified soy products

Biotin

1. Helps to treat fats and proteins
2. Important for the growth and function of nerve cells

Natural sources:

1. Egg yolk
2. Oats
3. whole grains
4. legumes
5. Mushrooms
6. Nuts

Folate (folic acid)

1. Produces red blood cells and DNA
2. keeps the nervous system healthy
3. To prevent neural tube defects in early pregnancy

Natural sources:

1. Yeast extracts (for example, Vegemite)
2. Green leafy vegetables
3. whole grains
4. Peas
5. Nuts
6. Lawyer

Vitamin C (ascorbic acid)

1. Necessary for healthy skin, gums, teeth, bones, and cartilage
2. helps with the absorption of certain types of iron
3. Helps wound healing and resistance to infections

Natural sources:

1. Fruits and vegetables (citrus fruits and fruit juices,
2. berries
3. pineapple
4. mango
5. papaya
6. Latin
7. parsley
8. broccoli
9. spinach
10. cabbage

Fat-soluble vitamins

Vitamin A

Vitamin A comes in the form of retinol and beta-carotene, which is then converted by the body into retinol.

1. Essential for the view, especially night vision
2. Essential for normal growth in children
3. Keeps skin moist in mouth, respiratory tract and urinary tract (protects against harmful bacteria)
4. strengthens immunity (ability to fight infections)

Natural sources:

Retinol

1. fatty fish (salmon, sardines, herring)
2. Creamy dairy products
3. butter and margarine
4. Egg yolk

Beta carotene

1. Orange
2. yellow and green fruits and vegetables such as carrots, spinach, apricots, mango, pumpkin, broccoli.

Vitamin D (cholecalciferol)

1. Works with calcium and phosphorus for strong, healthy bones and teeth
2. Vitamin D deficiency can cause rickets, which increases the risk of fractures in children.

Natural sources:

1. Sunlight (about 10 minutes each day)
2. Cod liver oil and oily fish (herring, salmon, tuna and sardines)
3. enriched margarine
4. Eggs

Vitamin E (tocopherol)

This the antioxidant can play a role in preventing cancer and heart disease

Natural sources:

1. Wheat germ
2. vegetable oils and margarine
3. Nuts and seeds
4. Eggs
5. whole grains
6. Fish
7. Fruits and vegetables

Vitamin K (phylloquinone)

Essential for blood clotting

Natural sources:

1. Green leafy vegetables
2. Broccoli and cauliflower
3. Eggs
4. Cheese
5. whole flour and bread
6. Function of Minerals
7. Minerals

Calcium

1. Essential for healthy bones and teeth
2. Help with muscle contraction and nerve function
3. helps blood clotting

Natural sources:

1. Dairy products (milk, cheese, and yogurt)
2. Canned sardines and salmon with bone
3. whole grains
4. Drinks enriched with tofu and soy
5. Broccoli
6. Almonds

Chromium

1. Helps normal growth
2. Play a role in controlling blood glucose.

Natural sources:

1. Yeast extract (vegemite, pot)
2. Egg yolk
3. Liver and kidney
4. Lean meat
5. whole grains
6. Cheese

Copper

1. Associates with iron in the formation of red blood cells
2. Help with the functioning of the nervous system

Natural sources:

1. Oysters, crab, lobster, mussels
2. Nuts
3. Yeast extract (eg Vegemite)
4. whole grains

Fluorine / Fluorine

1. Helps structure healthy bones and teeth
2. Decreases the risk of tooth decay
3. Help in the prevention of osteoporosis

Natural sources:

1. Fluoridated drinking water
2. Fish
3. Tea

Iodine

1. Promotes normal thyroid function
2. Helps brain function and normal growth

Natural sources:

1. Seafood
2. the seaweeds
3. Iodized salt
4. Bread (with iodized salt)

Iron

1. Helps red blood cells to carry oxygen around the body
2. Prevents anemia

Natural sources:

1. Lean red meat, poultry, seafood
2. Dark leafy vegetables
3. Fortified breakfast cereals
4. whole grains
5. Legumes
6. Eggs

Magnesium

1. Provides a structure for healthy bones
2. Helps to release of energy from food
3. Essential for muscular and nervous function

Natural sources:

1. Milk
2. whole grains
3. Green leafy vegetables
4. Legumes
5. Meats and lean fish
6. Nuts and seeds
7. Bananas

Manganese

1. Helps healthy bone formation
2. Helps treat carbohydrates, cholesterol, and proteins

Natural sources:

1. Nuts
2. whole grains
3. Cereals
4. Vegetables
5. oils

Phosphorus

1. Works with calcium for the development  of strong, healthy bones and teeth
2. helps the body store and use energy

Natural sources:

1. Widely available in many foods, the richest sources are:
2. Meat
3. milk and cheese
4. Eggs
5. yeast extract (eg Vegemite)
6. Wheat germ and wheat
7. Nuts and seeds

Potassium

1. Control nerve impulses and muscle contractions
2. Helps maintain fluid balance

Natural sources:

1. Nuts
2. Yeast extract, for example, Vegemite
3. Dried fruit
4. Bananas
5. Wheat germ and wheat
6. Raw fruits and vegetables
7. Meat and lean fish

Sodium salt

1. Control the transmission of nerve impulses
2. Helps maintain the water balance

Natural sources:

Sodium-rich foods are processed or commercial products:

1. Table salt, sea salt, and vegetables
2. Sauces and broths
3. yeast extract, for example, Vegemite
4. processed meats (ham, Devon, salami)
5. Cheese
6. Bread

Zinc

1. Helps healing and immune function
2. Essential for a normal taste, smell, and sight
3. Helps build strong bones

Natural sources:

1. Lean meat, fish and chicken
2. Milk
3. whole grains
4. Legumes and nuts 

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