Vitamins and minerals are micronutrients that the body needs to perform a variety of regular tasks. However, since our bodies cannot generate these micronutrients, they must be obtained from the food we consume.

Vitamins can be classified as:

• Water-soluble: Vitamin C and the eight members of the vitamin B complex

• Fat-soluble: Vitamin A, D, E, and K

The only vitamins that are significantly preserved in the body are vitamins A, D, E, K, and B12.

Some minerals, which are regarded as macronutrients, are needed in rather substantial amounts (about 1 or 2 grams per day). They consist of calcium, chloride, magnesium, phosphorus (which is mostly present in the body as phosphate), potassium, and sodium.

Micronutrients are minerals that are needed at tiny levels (trace minerals). They consist of chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc. All of these minerals, with the exception of chromium, are integrated into the hormones or enzymes necessary for metabolism. The body uses chromium to maintain appropriate blood sugar levels. Although trace elements including arsenic, cobalt, fluoride, nickel, silicon, and vanadium may be necessary for animal nutrition, they have not been shown to be required for human nutrition. By combining with calcium to produce a stable molecule, fluoride helps to preserve the mineral composition of bones and teeth, preventing tooth decay. All trace elements are poisonous in large concentrations, and three of them—arsenic, nickel, and chromium—can lead to cancer.

Antioxidants

Other compounds in fruits and vegetables, such as beta-carotene, as well as certain vitamins (such as vitamins C and E) and minerals (such as selenium), also function as antioxidants. Free radicals, a byproduct of cells’ regular activity and a potential cause of cell damage, are warded off by antioxidants. Free radicals are considered to have a role in diseases including cancer, heart disease, and blood vessel issues. They are active participants in chemical interactions, some of which are beneficial to the body and some of which are not.

Supplements

While dietitians suggest that you get the majority of your vitamins and minerals through your food, this isn’t always practical.

Nutritional gaps may be filled by supplements if you don’t eat enough fruits, vegetables, or other nutritious meals. Supplements may also be helpful if you are pregnant, have an illness or condition that limits nutritional intake, have specific food allergies or intolerances, or have any of these conditions.