Vitamins and minerals are vital nutrients that the body needs to function properly. These micronutrients support a wide range of physiological processes, from energy production and immune function to bone health and fluid balance. Vitamins, which are organic compounds, are divided into two categories: water-soluble and fat-soluble, each with distinct roles in the body. Minerals, which are inorganic elements, are classified as either metal or nonmetal minerals and are essential for structural, enzymatic, and regulatory functions. Together, vitamins and minerals form the foundation of a healthy diet, ensuring that the body can perform its daily tasks efficiently and maintain overall well-being.

Water-Soluble Vitamins

Water-soluble vitamins are a group of vitamins that dissolve in water and are readily absorbed into the tissues for immediate use. Unlike fat-soluble vitamins, they are not stored in large quantities in the body and are excreted in urine, making regular consumption important. This group includes the B-complex vitamins and vitamin C. B-complex vitamins, such as B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, folate, biotin, and pantothenic acid, play key roles in energy metabolism, red blood cell formation, and neurological function. Vitamin C is essential for the synthesis of collagen, the absorption of iron, and the maintenance of the immune system.

Vitamin B1 (Thiamine)

Vitamin B2 (Riboflavin)

Vitamin B3 (Niacin)

Vitamin B5 (Pantothenic Acid)

Vitamin B6 (Pyridoxine)

Vitamin B7 (Biotin)

Vitamin B9 (Folate/Folic Acid)

Vitamin B12 (Cobalamin)

Vitamin C (Ascorbic Acid)

Fat-Soluble Vitamins

Fat-soluble vitamins are a class of vitamins that are absorbed along with dietary fats and stored in the body’s fatty tissues and liver. These vitamins include vitamins A, D, E, and K. Due to their storage capacity, these vitamins do not need to be consumed as frequently as water-soluble vitamins, but excessive intake can lead to toxicity. Vitamin A is vital for vision and immune function, vitamin D is crucial for calcium absorption and bone health, vitamin E acts as an antioxidant protecting cells from damage, and vitamin K is essential for blood clotting and bone metabolism.

Vitamin A (Retinol, Beta-Carotene)

Vitamin D (Calciferol)

Vitamin E (Tocopherol, Tocotrienol)

Vitamin K (Phylloquinone, Menaquinone)

Metal Minerals

Metal minerals are essential inorganic elements required by the body in varying amounts for numerous physiological functions. Key metal minerals include iron, zinc, copper, manganese, magnesium, and calcium. Iron is critical for oxygen transport in the blood, zinc is important for immune function and wound healing, copper plays a role in iron metabolism and neurological health, manganese is involved in bone formation and energy metabolism, magnesium is necessary for muscle and nerve function, and calcium is essential for strong bones and teeth, as well as muscle contraction and nerve signaling.

Iron (Fe)

Zinc (Zn)

Copper (Cu)

Manganese (Mn)

Magnesium (Mg)

Calcium (Ca)

Chromium (Cr)

Molybdenum (Mo)

Cobalt (Co)

Nonmetal Minerals

Nonmetal minerals are inorganic elements that, like metal minerals, are vital for various bodily functions. Notable nonmetal minerals include phosphorus, sulfur, chloride, iodine, and selenium. Phosphorus is crucial for energy production and bone formation, sulfur is a component of certain amino acids and vitamins, chloride helps maintain fluid balance and is a component of stomach acid, iodine is essential for thyroid hormone production, and selenium acts as an antioxidant and supports immune function. These minerals are typically required in smaller amounts than metal minerals but are nonetheless vital for health.

Phosphorus (P)

Sulfur (S)

Chloride (Cl)

Iodine (I)

Selenium (Se)

Fluoride (F)

Boron (B)

Silicon (Si)

Elements in the Human Body

Elements in the human body refer to the basic chemical components that make up the body’s mass and are involved in various biological processes. The most abundant elements include oxygen, carbon, hydrogen, and nitrogen, which together account for over 96% of the body’s mass. These elements form the building blocks of biomolecules like carbohydrates, proteins, lipids, and nucleic acids. Other essential elements include calcium, phosphorus, potassium, sulfur, sodium, chlorine, and magnesium. Trace elements such as iron, zinc, copper, iodine, and selenium are required in smaller amounts but are crucial for enzymatic functions, hormone production, and maintaining overall health.

EXERCISES

COMMUNITY