Vitamins and Minerals

Vitamins

These are approximately 13 vitamins that fall under two main categories:

Water-Soluble
Fat-Soluble
As the names suggest, they need either water or fat to travel to different parts of our bodies.

Water-Soluble vitamins include the B group of Vitamins(B1,B2,B3,folic acid,etc..) |

Vitamin C.


The Fat-Soluble vitamins are Vitamin A,D,E,K.

Water-soluble vitamins

Thiamine(vitamin B1)

Part of an enzyme needed for energy metabolism; important to nerve function

Found in all nutritious foods in moderate amounts: pork, whole-grain or enriched breads and cereals, legumes, nuts and seeds


Riboflavin(vitamin B2)

Part of an enzyme needed for energy metabolism; important for normal vision and skin health

Milk and milk products; leafy green vegetables; whole-grain, enriched breads and cereals


Niacin (vitamin B3)

Part of an enzyme needed for energy metabolism; important for nervous system, digestive system, and skin health

Meat, poultry, fish, whole-grain or enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter


Pantothenic acid

Part of an enzyme needed for energy metabolism

Widespread in foods


Biotin

Part of an enzyme needed for energy metabolism

Widespread in foods; also produced in intestinal tract by bacteria


Pyridoxine(vitamin B6)

Part of an enzyme needed for protein metabolism; helps make red blood cells

Meat, fish, poultry, vegetables, fruits


Folic acid

Part of an enzyme needed for making DNA and new cells, especially red blood cells

Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains


Cobalamin (vitamin B12)

Part of an enzyme needed for making new cells; important to nerve function

Meat, poultry, fish, seafood, eggs, milk and milk products; not found in plant foods


Ascorbic acid(vitamin C)

Antioxidant; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption

Found only in fruits and vegetables, especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit

Fat-soluble vitamins

Vitamin A (beta-carotene)

A precursor is converted by the body to the vitamin.

Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health

Vitamin A from animal sources (retinol): fortified milk, cheese, cream, butter, fortified margarine, eggs, liver

Beta-carotene (from plant sources): Leafy, dark green vegetables; dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin)


Vitamin D

Needed for proper absorption of calcium; stored in bones

Egg yolks, liver, fatty fish, fortified milk, fortified margarine. When exposed to sunlight, the skin can make vitamin D.


Vitamin E

Antioxidant; protects cell walls

Polyunsaturated plant oils (soybean, corn, cottonseed, safflower); leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds


Vitamin K

Needed for proper blood clotting

Leafy green vegetables and vegetables in the cabbage family; milk; also produced in internal tract by bacteria

Minerals

Our bodies need approximately 15 minerals to function normally. Minerals like Calcium,Phosphorus,|Magnesium strengthen our bones. Other like Chromium,Copper,Zinc,Fluorine,Iodine,Iron,Manganese,Molybdenum,Selenium,Zinc,Chloride,

Potassium | Sodium also performs important roles.

 However little,it is important that we get our complete mineral requirement as any shortage can lead to health issues ranging from excessive hair loss to dry skin and mouth sores,etc..

How much is enough?

Fruits and Vegetables can be consumed liberally as they are rich in vitamins,minerals | fiber. Nutritionists recommend around 3-4 servings of vegetables and 2-3 servings of fruits on a daily basis.

For How much is I serving?  Also see Food Composition Tables

It is important to know that our body cannot manufacture vitamins | minerals. These have to come from the foods we eat.

 Unfortunately both nutrients are very sensitive to prolonged soaking, extended cooking time | high cooking temperature----all of which can destroy them.

  That is why vegetables | fruits need to be cooked with special care in order to retain their natural goodness.

How to get the best out of vegetables | fruits

• Wash before Peeling.
• Peel only the inedible skin, as little as possible,since most nutrients lie just beneath| are lost through excessive peeling.
• Avoid prolonged soaking in water as the water -soluble vitamins will get drawn out.
• Cook on low heat for the shortest possible time.
• Use minimal water while cooking.