Vitamins and Minerals are two types of micronutrients.
Micronutrients are different from macro nutrients (like carbohydrates, protein and fat) in a way that body needs only a very small quantity of them for survival. However, micronutrients are essential for proper functioning of body systems. If body doesn’t get these small quantities of micronutrients that it needs, then it can cause serious health problems.
Vitamins – organic nutrients – most of which are not made in the body and mainly obtained through food. Each of the vitamins known have specific functions in the body: vitamin A, vitamin B Complex (B1, B2, B6, B12, niacin, riboflavin, and folate), vitamin C, vitamin D, vitamin E, and vitamin K.
For: healthy eyes, healthy teeth and skin and general growth and development.
Natural source: Carrots and other orange foods– all of which get their hue from the carotene pigment.
For: energy production, immune function and iron absorption.
Natural source: found in whole grains, potatoes, bananas, lentils etc
Folic acid – Vitamin B9
For: preventing birth defects in pregnancy.
Natural source: Dark leafy greens, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower etc
For: Giving skin its elasticity, anti-oxidant function and iron absorption.
Natural Source: Oranges, Guava, red and green peppers, kiwi, grapefruits, strawberries, sprouts etc
For: strong healthy bones.
Natural source: spending out few minutes in sun, Eggs, fish and mushrooms.
For: blood circulation, and protection from free radicals.
Natural source: Almond + other nuts + sunflower seeds + tomatoes etc
For: blood coagulation
Natural source: leafy greens vegetables, Sprouts, Brocoli
Minerals – inorganic nutrients – include the macro elements calcium, magnesium, potassium and sodium and together with trace elements copper, iodine, iron, manganese, selenium and zinc. Minerals are also found in small quantities within the body and mainly obtained from a wide variety of foods.
For: Major component of teeth and bones, Aids Blood clotting
Natural source: Dairy products like yogurt, cheese and milk, tofu, turnip, Chinese cabbage etc
For: building muscles naturally and healthy blood
Natural source: Organ meats like liver, soybeans, cereal, pumpkin seeds, beans, lentils and spinach etc
For: immunity, growth and fertility.
Natural source: Seafoods like oysters, spinach, cashews, beans,dark chocolate
For: helps every cell in your body getting energy as and when needed.
Natural source: Whole grains, fresh vegetables and herbs etc
For: Supports cellular activity, component of bone