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Vitamins and Minerals in Food Items


If you're beginning to understand that healthy eating is truly about making smart choices, then you've arrived at the right place!
Medindia's interactive 'Vitamins and Minerals in Food Items' tool can assist you in calculating the precise quantity of vitamins and minerals in your diet.

Vitamins and Minerals in Food Items
Vegetables and Vegetable Products
Nut and Seed Products
Legumes and Legume Products
Pork Products
Poultry and Poultry Products
Lamb, Veal, and Game Products
Finfish and Shellfish Products
Beef Products
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Why do we need vitamins and minerals? Our body needs a fresh supply of vitamins and minerals everyday to function properly and for normal growth and development. Vitamins and minerals obtained from a healthy diet work together and separately to maintain the health of tissue, organs, muscles, nerves, bones and blood. In addition, certain vitamins are necessary to absorb certain minerals. For example Vitamin C helps in the absorption of iron needed to prevent anemia(1 Trusted Source
The Efficacy and Safety of Vitamin C for Iron Supplementation in Adult Patients With Iron Deficiency Anemia: A Randomized Clinical Trial.

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) and Vitamin D is needed to absorb calcium, essential for strong bones and teeth(2 Trusted Source
Vitamin D and bone health: potential mechanisms

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).
Why do our body need minerals? Minerals help in forming bones, making hormones and regulating the heartbeat. Some minerals like calcium, phosphorus, and magnesium are needed in large amounts and they are termed as macrominerals(3 Trusted Source
Diet and Health: Implications for Reducing Chronic Disease Risk.

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).
On the contrary, trace elements like chromium, copper, selenium, iron and zinc are very essential, but needed only in small quantities every day.

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Interesting Facts about Vitamins and Minerals:

Vitamins can be fat-soluble or water-soluble. Fat-soluble vitamins such as vitamins A, D, E, and K dissolve in fat and are stored in the body. Water-soluble vitamins like the B vitamins (B1, B2, B6, B12) and Vitamin C that dissolve in water, cannot be stored by the body for long, pass through the kidneys and lost in urine(4 Trusted Source
Biochemistry, Water Soluble Vitamins

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). Except vitamin B12, which is stored in the liver, water soluble vitamins should be taken daily.
Vitamin E and vitamin C act as an antioxidant that help prevent cell damage caused by the action of free radicals(5 Trusted Source
Antioxidant effects of vitamins C and E are associated with altered activation of vascular NADPH oxidase and superoxide dismutase in stroke-prone SHR.

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).
Vitamin B12 plays a major role in forming red blood cells, synthesizing DNA and proper functioning of neurological system. Deficiency of vitamin B12 may lead to megaloblastic anemia, fatigue, weakness, constipation, loss of appetite and weight loss. It can even cause numbness and tingling in the hands and feet(6 Trusted Source
Vitamin B12 in Health and Disease

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).
Vitamin C requirement is increased by 35 mg for smokers and those who are exposed to second hand smoke(7 Trusted Source
Vitamin C

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).
Only 1% of the total body calcium is needed for the metabolic functions while remaining 99% is utilized to provide strength and structure for bones and teeth(8 Trusted Source
Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride

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).
...Read more

  • 1. The Efficacy and Safety of Vitamin C for Iron Supplementation in Adult Patients With Iron Deficiency Anemia: A Randomized Clinical Trial.
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7607440/)
  • 2. Vitamin D and bone health: potential mechanisms
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257679/ )
  • 3. Diet and Health: Implications for Reducing Chronic Disease Risk.
    (https://www.ncbi.nlm.nih.gov/books/NBK218735/)
  • 4. Biochemistry, Water Soluble Vitamins
    (https://www.ncbi.nlm.nih.gov/books/NBK538510/)
  • 5. Antioxidant effects of vitamins C and E are associated with altered activation of vascular NADPH oxidase and superoxide dismutase in stroke-prone SHR.
    (https://pubmed.ncbi.nlm.nih.gov/11566940/ )
  • 6. Vitamin B12 in Health and Disease
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257642/ )
  • 7. Vitamin C
    (https://ods.od.nih.gov/factsheets/VitaminC-Consumer/)
  • 8. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride
    (https://www.ncbi.nlm.nih.gov/books/NBK109827/ )

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Comments

KeerthiS, India

Nice to see these information here. Why do we check which mineral is in which food. Just take one NUTRILITE Daily, which will give you 13 Vitamin and 11 Minerals. Check out NUTRILITE Daily.

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Recommended Readings on Vitamins and Minerals in Food Items

Mineral Deficiency
Mineral deficiency is a condition in which the concentration of an essential mineral element in the body becomes very low and leads to impairment of function.
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Vitamin B1 or thiamine is a B complex, water-soluble vitamin necessary for brain, heart, nerve and eye health. Vitamin B1 deficiency can cause beriberi.
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Calories in Indian Food
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Consult Nutritionists Online

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