Vitamins and Minerals

Vitamins & Minerals Notes

Vitamins

  • Essential nutrients (must be obtained from diet).

  • Types:

    • Water-soluble: Vitamin C, B-complex (8 vitamins).

    • Fat-soluble: Vitamins A, D, E, K.

  • Storage: Only A, D, E, K, B12 are stored in the body.

Minerals

  • Macronutrients (needed in large amounts: 1–2g/day):

    • Calcium, chloride, magnesium, phosphorus, potassium, sodium.

  • Micronutrients (trace minerals, needed in small amounts):

    • Chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, zinc.

    • Function: Most are part of enzymes/hormones.

    • Chromium helps regulate blood sugar.

    • Fluoride strengthens bones & teeth, preventing decay.

  • Toxicity:

    • High levels of trace minerals can be toxic.

    • Arsenic, nickel, chromium may cause cancer.

Antioxidants

  • Examples: Vitamins C, E, selenium, beta-carotene.

  • Function: Protects cells from damage by free radicals.

  • Health benefits: May reduce risk of heart disease & cancer.

  • Uncertainty: It’s unclear if benefits come from antioxidants or other factors.

  • Supplements: Not proven to prevent diseases and may sometimes be harmful.

Supplements

  • Best source of nutrients = Food, not supplements.

  • Routine use of supplements is unnecessary if eating a healthy diet.

  • Excess vitamin A risks:

    • Hair loss, dry skin, cracked lips, weak bones, headaches, high blood calcium, increased skull pressure (idiopathic intracranial hypertension).


Free radicals are unstable molecules that have an unpaired electron. Because of this, they are highly reactive and can cause damage to cells, proteins, and DNA in the body. They are naturally produced during normal body processes, such as metabolism, but can also come from external sources like pollution, smoking, and radiation.

Why are they harmful?

  • They can damage cells and contribute to aging.

  • They are linked to diseases like cancer, heart disease, and neurodegenerative disorders.

How to combat them?
 Antioxidants (found in vitamins C and E, selenium, and beta-carotene) help neutralize free radicals and protect cells from damage. Eating fruits and vegetables rich in antioxidants is a good way to reduce their harmful effects.