Nutrients: Minerals and Vitamins Overview

Minerals

• Minerals are elements essential for good health
• Six minerals needed in large amounts are calcium, chloride, magnesium, phosphorus, potassium, and sodium
• There are at least 12 other required minerals
• These include fluorine, iodine, iron, and zinc
• Calcium is necessary for strong bones and teeth
• Magnesium and sodium help the body use proteins
• Potassium is needed to regulate heartbeat and produce muscle movement
• Iron is necessary for red blood cell production

Vitamins

• Vitamins are another class of nutrients
• The body needs vitamins in small amounts
• Vitamins are essential for good health and growth
• Vitamins control many body functions
• Only vitamin D can be made by the body
• Most vitamins come from food

Essential Vitamins (Table 1)

• Vitamin A: Keeps skin and eyes healthy, builds strong bones and teeth; found in yellow and orange fruits, vegetables, leafy greens, meats, and milk
• Vitamin B (various forms): Helps the body use carbohydrates, helps blood, nerves, and heart function; found in meats, whole grains, beans, peas, nuts, and seafood
• Vitamin C: Strengthens tissues, helps the body absorb iron, and fights disease; found in citrus fruits, leafy greens, broccoli, peppers, and cabbage
• Vitamin D: Builds strong bones and teeth, helps the body use calcium and phosphorus; found in enriched milk, eggs, and fish
• Vitamin E: Protects red blood cells from destruction, keeps skin healthy; found in oils, fats, eggs, whole grains, liver, and leafy greens
• Vitamin K: Assists with blood clotting; found in leafy greens, tomatoes, and potatoes

Test your knowledge on essential minerals and vitamins crucial for good health. This quiz covers the roles, sources, and requirements of various nutrients pivotal for growth and bodily functions. Discover how these elements contribute to maintaining a healthy lifestyle.