What You Should Know About Vitamins And Minerals

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Diet & Nutrition is a controversial topic. There are thousands of self-proclaimed health gurus, who all believe to have found the perfect diet. It’s hard for us to know what to do, when there are so many contradicting opinions on this topic.

However, every nutritionist agrees that we must consume vitamins and minerals in great abundance. Since we were children, we’ve been told to eat our fruit and vegetables and make sure that we get enough of each nutrient.

But why do we really need to consume them daily? How does each vitamin and mineral benefit us? We know that we need them, but most of us can’t give an explanation as to why they’re so important. In the following I shall explore the true purpose of vitamins and minerals in the body, the consequences of deficiencies and how optimal levels of these nutrients help prevent diseases.

Vitamins and Minerals

Vitamins can be categorized into fat-soluble (Vitamin D, A, E, K) and water-soluble vitamins (Vitamins B, C). Some vitamins can be distinguished further: the term Vitamin B includes Vitamins B1, B2, B3, B6, B12 and more.

Each vitamin has its vital role in the body. Vitamin A for example, is crucial for healthy bones, teeth, eyes and skin. Folate (a B-vitamin) plays a key role in the methylation of DNA.

We need the minerals magnesium, calcium, phosphorus, potassium, sodium and chloride. In addition to that our body requires trace minerals such as selenium, manganese and chromium. 

Just like vitamins, minerals have their different jobs in our body.

Magnesium for example, is needed to defuse the tension between our muscle fibers actin and myosin. Another property of magnesium is that it lowers our blood pressure.

The trace mineral selenium is said to be important for sperm production in men. Studies show that selenium, along with vitamin E, works like a charm in making infertile men fertile.

Deficiency. What would happen if your body would be lacking these so called “essential” vitamins? Fortunately for us, science has already answered this question.

Vitamin D is the most common and serious vitamin deficiency. Having a hormone-like effect on the body, vitamin D is needed for the proper absorption of magnesium, calcium, iron, zinc and phosphate. Vitamin D has profound effects on the body and is an essential nutrient – yet most people are deficient in it. Although some vitamin D can be found in foods such as eggs and fatty fish, your body relies on the sun to synthesis the vitamin.

Most of us sit in the office all day, meaning that we lack regular exposure to sunlight. The effect on our vitamin D levels is evident: 40-60% of Americans are deficient in this vitamin.

How does this deficiency affect our health and what are the symptoms? Vitamin D deficiency induced diseases such as rickets and osteomalacia have become uncommon in the US thanks to the fortification of some foods with vitamin D. But many people are still deficient: weaker symptoms include bone and muscle pain. Even if you don’t have these symptoms, you may still be deficient. There are many diseases that are associated with vitamin D deficiency, including obesity, certain types of cancer, gout, autoimmune diseases and Alzheimer’s disease.

So, make sure you get enough sun throughout the day or supplement with vitamin D if you don’t.

Another example would be folate: a deficiency in this vitamin is associated with an increased risk of developing lung, brain and breast cancer. Therefore, eating foods high in folate should be one of many precautions you take towards cancer. Foods high in folate include green leafy vegetables, beans and lentils.

Disease prevention. Sadly, most diseases that first world countries suffer from are due to a poor lifestyle. Diabetes, heart disease and even cancer commonly occur in people who eat too much sugar and processed food, sit all day, smoke cigarettes, drink too much alcohol, don’t sleep enough etc. 

So, in order to remain disease free, one has to abstain from the poor lifestyle choices I just mentioned? Unfortunately, it’s not that simple.

This goes for both vitamins and minerals: certain deficiencies can lead to an increase in risk for certain diseases.

Vitamin B12 deficiency is very common amongst vegans and sometimes also in vegetarians. The vitamin is readily available in meats, dairy products, fish and organ meats. It is critical for the formation of red blood cells and is needed for the formation of DNA. Another function of B12 is it’s metabolizing effects on homocysteine. High homocysteine levels are associated with coronary heart disease, so, contrary to popular belief, eating animal meat could have lowering effects on your risk for heart disease.

If you’re a vegan you must take a vitamin B12 supplement. Otherwise you’re bound to be deficient at some point (your body stores B12 in the liver and it takes 2-3 years until those storages are depleted).

Symptoms a deficient individual might experience include pale skin, a high heart rate, increased bruising and diarrhea.

Optimal levels. Having optimal levels of all vitamins and minerals is a prerequisite for leading an energetic, disease- and symptom- free life.

Instead of blaming the lack of nutrients and a poor lifestyle for the ever-growing rates of cancer, Alzheimer’s etc. most people believe that it’s a natural part of life.

Many diseases are a direct result of a poor lifestyle (e.g. lung cancer, diabetes and heart disease) and some can be cured when one makes the right choices (e.g. MS and arthritis).

Make the right choices in your life; you owe it to yourself and to the people around you.