Vitamins and minerals are essential nutrients that play crucial roles in maintaining health and supporting bodily functions. Here’s a comprehensive overview:
Vitamins
Fat-Soluble Vitamins
- Vitamin A: Supports vision, immune function, and skin health.
- Vitamin D: Promotes calcium absorption, bone health, and immune function.
- Vitamin E: Acts as an antioxidant, protects cells from damage.
- Vitamin K: Important for blood clotting and bone health.
Water-Soluble Vitamins
- Vitamin B1 (Thiamine): Supports metabolism, nerve function, and muscle function.
- Vitamin B2 (Riboflavin): Aids in energy production, skin health, and vision.
- Vitamin B3 (Niacin): Supports metabolism, skin health, and digestive function.
- Vitamin B5 (Pantothenic Acid): Helps in energy metabolism and hormone synthesis.
- Vitamin B6 (Pyridoxine): Aids in metabolism, brain function, and red blood cell production.
- Vitamin B7 (Biotin): Supports metabolism of fats, proteins, and carbohydrates, and promotes healthy skin, hair, and nails.
- Vitamin B9 (Folate/Folic Acid): Important for cell division, DNA synthesis, and preventing birth defects.
- Vitamin B12 (Cobalamin): Essential for red blood cell formation, neurological function, and DNA synthesis.
- Vitamin C (Ascorbic Acid): Supports immune function, skin health, and antioxidant protection.
Minerals
Major Minerals
- Calcium: Essential for bone and teeth health, muscle function, and nerve signaling.
- Phosphorus: Important for bone health, energy production, and cellular function.
- Magnesium: Supports muscle and nerve function, energy production, and bone health.
- Sodium: Regulates fluid balance, blood pressure, and muscle function.
- Potassium: Helps regulate fluid balance, muscle contractions, and nerve signals.
- Sulfur: Involved in protein synthesis and detoxification processes.
Trace Minerals
- Iron: Essential for oxygen transport in the blood, energy production, and immune function.
- Zinc: Supports immune function, wound healing, and DNA synthesis.
- Copper: Involved in iron metabolism, connective tissue formation, and antioxidant defense.
- Manganese: Supports bone formation, metabolism, and antioxidant functions.
- Iodine: Essential for thyroid hormone production and metabolic regulation.
- Selenium: Acts as an antioxidant and supports immune function.
- Fluoride: Contributes to dental health and bone strength.
Other Essential Nutrients
- Choline: Supports liver function, brain health, and muscle movement.
- Chromium: Helps regulate blood sugar levels and carbohydrate metabolism.
Each vitamin and mineral plays a unique role in maintaining health, and a balanced diet that includes a variety of foods can help ensure adequate intake of these essential nutrients.
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