Vitamins and Minerals

Vitamins and minerals are essential nutrients that the body needs in small amounts to function properly. Vitamins support processes such as energy production, immune defense, blood clotting, and maintaining healthy skin, eyes, and organs. Minerals, like calcium, iron, magnesium, and potassium, play key roles in building strong bones and teeth, carrying oxygen in the blood, regulating muscle and nerve function, and maintaining fluid balance. Together, vitamins and minerals act as vital helpers that keep the body’s systems running smoothly, support growth and repair, and protect overall health.

Vitamins 

Are organic compounds that are found in fruit. They promote cell function, growth, and development. The body does not produce enough vitamins internally. They must be consumed from food sources in one’s diet. If an individual does not feel normal, they may have a vitamin deficiency. This can impact energy levels, appetite, strength, endurance, and mood. There are two kinds of vitamins: fat-soluble and water-soluble. Fatty tissue absorbs fat-soluble vitamins in the body. These vitamins are stored in fat inside the body. Water-soluble vitamins are absorbed in the body with water and cannot be stored. The body absorbs them and expels them in the form of urine.

Fat-soluble Vitamins

  • Vitamin A – Supports vision, immune function, and skin health
  • Vitamin D – Regulates calcium absorption, bone health, and immune function
  • Vitamin E – Acts as an antioxidant, protecting cells from damage
  • Vitamin K – Essential for blood clotting and bone health

 Water-soluble Vitamins

  • Vitamin B1 (Thiamine) – Supports energy metabolism and nerve function
  • Vitamin B2 (Riboflavin) – Helps with energy production and skin/eye health
  • Vitamin B3 (Niacin) – Aids metabolism, DNA repair, and skin health
  • Vitamin B5 (Pantothenic Acid) – Involved in hormone and energy production
  • Vitamin B6 (Pyridoxine) – Supports amino acid metabolism and red blood cell production
  • Vitamin B7 (Biotin) – Helps metabolize fats, carbohydrates, and proteins
  • Vitamin B9 (Folate/Folic Acid) – Essential for DNA synthesis and cell division
  • Vitamin B12 (Cobalamin) – Important for nerve function and red blood cell formation
  • Vitamin C (Ascorbic Acid) – Functions as an antioxidant, supports immunity, and aids collagen synthesis

 

For food sources, nutritional information and daily intake quantities for vitamins please visit: https://dietfithealth.com/pages/nutrtion-facts

 

Minerals

Come from the environment and can be found in soil, water, plants, and vegetables. There are macro minerals and trace minerals, and each mineral plays a different role in the body. Macro minerals need to be consumed in large amounts to maintain optimal body function. Trace minerals can be consumed in small amounts. Vegetables are a great food source to be consumed to ensure adequate daily intake of minerals is being met. They come from nature and support bone development and growth, as well as muscle, heart, and brain function.  

For food sources, nutritional information and daily intake quantities please visit: https://dietfithealth.com/pages/nutrtion-facts

 

Antioxidants

Neutralize free radicals (unstable molecules that damage cells and can lead to negative health complications). They protect the body's cells from free radicals that can be consumed by drugs (tobacco, alcohol) and air pollution. Antioxidants can be found in vitamins and minerals.

Food Sources Are:

  • Fruits
  • Vegetables
  • Nuts and seeds
  • Whole grains
  • Herbs and spices

Sources

  • International Sports Sciences Association (ISSA). ISSA Curriculum Materials