When it comes to these micronutrients common questions are- Am I getting what my body requires? How do supplements help meeting these nutrient needs? 

Our body is involved in a complex series of functions, producing new blood cells, nerve synapses, generating osteocytes to form new bone and issuing instructions to sustain life and bodily functions. Each nutrient plays a vital role, it is important to know these nutrients by name and their functions. 

Vitamins and Minerals are both classified as micronutrients; however, they do differ from each other. Vitamins are organic in nature and are affected by elements of nature such as heat, air or acid. Minerals are inorganic and retain their chemical structure. This affects the way our body absorbs them. Minerals present in soil and water are consumed through fluids, plant and animal sources. Vitamins on the other hand may not be fully absorbed by the body as they are affected by exposure to air, sunlight, cooking and storage.

Vitamin A

Vitamin A is of 2 kinds- Retinol and Beta Carotene. Retinol comes from animal sources of food and help in night vision, produces red blood cells and fights off infections. The other is in plant foods and can help prevent age related eye problems like macular degeneration. Vitamin A also helps in remodelling bone, maintaining the health of endothelial cells (those lining the body’s interior surfaces), and regulates cell growth and division. This is extensively being studied in relation to cancer.

Sources: Orange vegetables and fruits like sweet potato, carrots, spinach, greens, papaya, musk melon, egg yellows, dairy products and seafood. 

Caution: The upper limit for vitamin A intake from retinol is 3,000 mg, but even this intake is high and may increase the risk of hip fracture or interfere with the beneficial actions of vitamin D. Too much vitamin A can also affect your liver and spleen.

Vitamin B

These include-Thiamine (vitamin B1), Riboflavin (vitamin B2), Niacin (vitamin B3), Pantothenic acid (vitamin B5), Vitamin B6, Biotin (vitamin B7), Folic acid (folate) , vitamin B9and Vitamin B12

B vitamins are water-soluble which helps to free the energy found in the food you eat; these vitamins are important components of certain coenzymes (molecules that aid enzymes) that help release energy from food. Along with energy release, B vitamins build proteins and cells. Vitamins B6, B12, and folic acid metabolize amino acids (the building blocks of proteins) and help cells multiply. These help keep cells and tissues healthy.

Folic acid or Vitamin B9 is important during pregnancy as it makes DNA and prevents spina bifida and other brain birth defects.

Sources: B vitamins are found in animal products such as fish, poultry, meat, eggs, or dairy it is also found in fortified breakfast cereals and enriched soymilk. Green leafy vegetables and broccoli are rich in folic acid.

Vitamin C

Vitamin C is another water soluble vitamin, it helps make collagen. Collagen keeps skin healthy and aids in wound healing, tissue repair, supports blood vessel walls and forms a base for teeth and bones. Being a physiological antioxidant, Vitamin C helps regenerate Vitamin E (Alpha Tocopherol). On-going research is examining the role of vitamin C in limiting the damaging effects of free radicals through its antioxidant activity. Studies show that this might help prevent or delay the development of certain cancers, cardiovascular disease and other diseases in which oxidative stress plays a causal role. Vitamin C boosts immune function and improves the absorption of nonheme iron (iron present in plant-based foods). Insufficient vitamin C intake causes scurvy, whose symptoms are bleeding gums, fatigue and connective tissue weakness.

Sources: Red peppers, orange juice and oranges, grapefruit, kiwi, green capsicum, broccoli, strawberries (these foods are highest on the list providing 50-95 mg of Vitamin C per serving). The Daily Value % of Vitamin C is 60 mg for children older than 4 years and adults.

Calcium

We are most familiar with calcium’s role in healthy bones and teeth. But did you know that about 1% of the body’s calcium is used for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signalling and hormonal secretion? The remaining 99% of calcium is stored in the bones and teeth. The human bone is in a constant state of growth and goes through 2 phases- resorption and deposition of calcium. These change throughout the lifecycle with bone formation being higher than resorption during periods of growth (childhood and adolescence). During early and middle adulthood both processes are relatively equal. In aging postmenopausal women, bone breakdown exceeds formation, resulting in bone loss that increases the risk of osteoporosis over time.

Sources: Yoghurt, Mozzarella cheese, sardines with bones, milk, soymilk (calcium fortified), tofu (made from calcium sulphate). These contain 138 to 415 mg of calcium per serving. 

Vitamin D

Vitamin D along with calcium helps to maintain strong bones as it helps the body absorb calcium from food and supplements. Lack of vitamin D results in soft, thin, and brittle bones, a condition known as rickets in children and osteomalacia in adults. Other functions of Vitamin D include, transmission of synapses between the nerves and brain and maintaining a healthy immune system (protective against bacteria and viruses). 

Very few foods naturally have vitamin D. Fatty fish such as salmon, tuna, and mackerel are among the best sources. Fortified foods like milk provide most of the vitamin D. Sun exposure between 10 am and 3 pm for 10 to 15 minutes on a clear day, without sunscreen is the best source since Vitamin D is synthesized on the skin.

Vitamin E

Vitamin E is a fat-soluble nutrient found in many foods. In the body, it acts as an antioxidant preventing cellular damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy (a normal essential metabolic process). They also originate in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun. The body also needs vitamin E for a healthy immune system that fights bacteria and viruses. It helps to widen blood vessels and keep blood from clotting within them. In addition, cells use vitamin E to interact with each other and to carry out many important functions.

Vitamin E is found naturally in foods in oils, nuts and green leafy vegetables. Vegetable oils like wheat germ, sunflower, and safflower oils are among the best sources of vitamin E. Nuts (such as peanuts, hazelnuts, and, especially, almonds) and seeds (like sunflower seeds) contain a good amount of Vitamin E. Green vegetables, such as spinach and broccoli are also good sources. Some breakfast cereals, fruit juices and spreads may be fortified with Vitamin E.

Iodine

Iodine is a mineral used to make thyroid hormones (TSH, T3 and T4). These hormones control the body's metabolism and many other important functions. During pregnancy iodine is needed for proper bone and brain development. Iodine is found naturally in some foods. Table salt is a common medium to provide adequate iodine to the masses, make sure you are buying a brand of salt that is   labelled as- iodized. Fish and dairy products are also good sources of iodine. Depending on where they are grown, fruits and vegetables can also contain some amount of iodine. 

Iron

Iron is used to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. When iron is deficient, your body doesn’t make enough healthy red blood cells. This condition is known as anaemia. Women who are pregnant or have heavy menstrual cycles are most likely to have anaemia. A secondary function of iron is to make some hormones and connective tissue. Lean meat, liver, seafood, and poultry are good non vegetarian sources.  Other foods rich in iron include- iron-fortified breakfast cereals and breads, beans, lentils, spinach, rajmah, peas, nuts and some dried fruits, such as raisins.

Vitamin K

This is the primary nutrient needed for blood clotting and healthy bones. People who take warfarin or Coumadin, a blood-thinner, have to be careful about what they eat, because vitamin K reacts with the drug. A serving of leafy greens like spinach or broccoli provides more than enough K for the day.

Magnesium

This mineral plays a role in smooth muscle contraction and keeping your heart beating. It helps control blood sugar and blood pressure, make proteins and DNA and turns food into energy. Magnesium is found in legumes, nuts, seeds, whole grains and green leafy vegetables (such as spinach). This is why it is good to have a serving of nuts just before a work out as magnesium helps regulate muscle function.

Potassium

Potassium is important as it regulates blood pressure and keeps the kidneys healthy. Fluctuations in potassium levels adversely affect the heart and nervous system. Sodium and potassium need to be kept in balance. For those managing blood pressure the balance between these 2 minerals is important. 

Good sources of potassium include- green leafy vegetables, bananas, musk melon, carrots and tomatoes.

Zinc

Did you know this mineral is involved with our taste and smell! It is an essential component of an enzyme called carbonic anhydrase. Our immune system also needs zinc for defence against bacteria and virus. Zinc aids in wound healing and is used to make protein, DNA and genetic material. 

While you can get zinc from plant sources like sesame, pumpkin seeds, chickpeas, lentils, and cashews, zinc is best absorbed from sea foods like oysters, crab and lobster. Animal sources include beef and pork.