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Vitamins & Minerals
Vitamins and minerals are essential nutrients that our bodies need to function properly. Vitamins are organic compounds that must be obtained through our diets and help with growth, development, cell maintenance and energy production. There are two types of vitamins - fat soluble (A, D, E, K) and water soluble (the B vitamins and C). Minerals like calcium, iron and magnesium are also important for building bones and tissues, blood health, muscle function and many biochemical reactions. The document provides information on the roles and food sources of various vitamins and minerals.
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Vitamins & Minerals
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- 2. Vitamins Vitamins & Minerals A vitaminis an organic compound and a vital nutrient that we need in limited amounts. It must be obtained through the diet. For the most part, vitamins are obtained with food, but a few are obtained by other means.
- 3. Vitamins Vitamins & Minerals Vitamins areessential for our normal growth and development. Vitamins have diverse biochemical functions. Vitamins are classified by their biological and chemical activity, not their structure.
- 4. Vitamins Vitamins & Minerals Once growthand development are completed, vitamins remain essential nutrients for the healthy maintenance of the cells, tissues, and organs that make up our body; they also enable us to efficiently use chemical energy provided by the food we eat.
- 5. Vitamin A Vitamins & Minerals VitaminA is essential for good health. It promotes growth, the immune system, reproduction, and vision.
- 6. Sources of VitaminA Vitamins & Minerals Carrots Pumpkin Leafy Vegetables Fish Mangoes Papaya Melon Milk
- 7. Vitamin B Vitamins & Minerals Thereare eight B-group vitamins, which are essential for bodily functions such as energy production and making red blood cells and also help the body metabolize fats and protein. B complex vitamins are necessary for healthy skin, hair, eyes, and liver. They also help the nervous system function properly.
- 8. Vitamin B1 Vitamins & Minerals VitaminB1, also called thiamine or thiamin, is one of the eight B vitamins. It is sometimes called an "anti-stress" vitamin because it may strengthen the immune system and improve the body's ability to withstand stressful conditions. It is named B1 because it was the first B vitamin discovered.
- 9. Sources of VitaminB1 Vitamins & Minerals Egg Cauliflower Flax Seeds Potato Fortified Bread Cereals Lean Meat Milk
- 10. Vitamin B2 Vitamins & Minerals VitaminB2, also called riboflavin, is one of 8 B vitamins. In addition to producing energy for the body, riboflavin works as an antioxidant, fighting damaging particles in the body known as free radicals.
- 11. Sources of VitaminB2 Vitamins & Minerals Nuts Squash Lean Meat Milk Egg Tomatoes Cabbage Cereals
- 12. Vitamin B3 Vitamins & Minerals VitaminB3 is one of 8 B vitamins. It is also known as niacin. Niacin also helps the body make various stress-related hormones in the adrenal glands and other parts of the body. Niacin helps improve circulation, and it has been shown to suppress inflammation.
- 13. Sources of VitaminB3 Vitamins & Minerals Egg Poultry Fish Dairy Products Lean Meat Nuts
- 14. Vitamin B5 Vitamins & Minerals VitaminB5, also known as Pantothenic Acid, ensures good health and proper functioning of all the organ systems. It performs a wide variety of functions in our body, including the production of neurotransmitters in the brain, the fabrication of steroids, and the extraction of fats, proteins and other vital nutrients from food.
- 15. Sources of VitaminB5 Vitamins & Minerals Avocado Yogurt Sweet Potato Broccoli Eggs Cauliflower Mushrooms Corn
- 16. Vitamin B6 Vitamins & Minerals VitaminB6 helps maintain healthy brain function. It plays a key role in synthesizing antibodies that are needed to fight various diseases. It helps in maintaining normal nerve function. It also assists normal nerve cell communication. The vitamin helps in forming red blood cells. It helps in breaking down and digesting proteins.
- 17. Sources of VitaminB6 Vitamins & Minerals Nuts Beans Fish Eggs Meat Cereals
- 18. Vitamin B7 Vitamins & Minerals VitaminB7 or Biotin is a natural nutritional supplement. Vitamin B7 helps in the growth and replication of cells. It provides numerous benefits including maintaining good metabolic activity, tissue maintenance, weight loss, heart problems, synthesis of vital components, and treating any kind of variations associated with blood sugar levels in the body.
- 19. Sources of VitaminB7 Vitamins & Minerals Almonds Cauliflower Eggs Walnuts Banana Raspberry
- 20. Vitamin B9 Vitamins & Minerals VitaminB9, also called folate or folic acid, is one of 8 B vitamins. Folic acid is crucial for proper brain function and plays an important role in mental and emotional health. It aids in the production of DNA and RNA, the body's genetic material, and is especially important when cells and tissues are growing rapidly, such as in infancy, adolescence, and pregnancy.
- 21. Sources of VitaminB9 Vitamins & Minerals Shell Fish Poultry Dark Green Leafy Vegetables Beans & Legumes Citrus Fruits Whole Grains
- 22. Vitamin B12 Vitamins & Minerals VitaminB12 is a nutrient that helps keep the body's nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak.
- 23. Sources of VitaminB12 Vitamins & Minerals Eggs Poultry Shell Fish Milk, Dairy Products Meat
- 24. Vitamin C Vitamins & Minerals VitaminC is needed for the growth and repair of tissues in all parts of your body. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Vitamin C is needed for healing wounds, and for repairing and maintaining bones and teeth.
- 25. Sources of VitaminC Vitamins & Minerals Kiwi Tomatoes Capsicum Gooseberry Citrus Fruits Cauliflower Pineapple Strawberry
- 26. Vitamin D Vitamins & Minerals VitaminD is needed to absorb calcium and promote bone growth. Vitamin D is also needed for other important body functions.
- 27. Sources of VitaminD Vitamins & Minerals Egg Yolk Mushrooms Fatty Fish Cheese Sunlight Fortified Milk
- 28. Vitamin E Vitamins & Minerals VitaminE is an anti-oxidant that neutralizes free radicals in the body that can cause cell degeneration. It helps to improve circulatory functions and helps in blood clotting.
- 29. Sources of VitaminE Vitamins & Minerals Avocado Spinach Corn Olives & Olive Oil Papaya Nuts
- 30. Vitamin K Vitamins & Minerals VitaminK is a fat-soluble vitamin that is most well known for the important role it plays in blood clotting. However, vitamin K is also absolutely essential to building strong bones, preventing heart disease, and crucial part of other bodily processes.
- 31. Sources of VitaminK Vitamins & Minerals Cabbage Spinach Lettuce Broccoli Asparagus Cauliflower Beans Green Pear
- 32. Minerals Vitamins & Minerals The Mineralsin our diet are essential for a variety of bodily functions. They are important for building strong bones and teeth, blood, skin, hair, nerve function, muscle and for metabolic processes such as those that turn the food we eat into energy.
- 33. Calcium Vitamins & Minerals Calcium isimportant for overall health. Almost every cell in our body uses calcium in some way. Some areas where our bodies use calcium is in our nervous system, muscles, heart and bone. Our bones store calcium in addition to providing support for our bodies.
- 34. Sources of Calcium Vitamins& Minerals
- 35. Iron Vitamins & Minerals Iron isneeded to help our red blood cells transport oxygen to all parts of the body. Iron also plays an important role in specific processes within the cell that produce the energy for our body.
- 36. Sources of Iron Vitamins& Minerals
- 37. Magnesium Vitamins & Minerals Magnesium isan essential mineral for staying healthy and is required for more than 300 biochemical reactions in the body. Multiple health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.
- 38. Sources of Magnesium Vitamins& Minerals
- 39. Zinc Vitamins & Minerals Zinc isfound in cells throughout the body. It is needed for the body's defensive (immune) system to properly work. It plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates. Zinc is also needed for the senses of smell and taste.
- 40. Sources of Zinc Vitamins& Minerals
- 41. Potassium Vitamins & Minerals Potassium iscrucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function.
- 42. Sources of Potassium Vitamins& Minerals
- 43. This presentation isa result of my experiences while I was helping out my son with his school assignments and project work. I am happy to share this with other students and their parents. Hope you find this informative and useful. Thank you. - Prashant Mahajan - All pictures belong to their original authors, photographers.