Vitamins
Minerals
Trace Elements
Vitamins and minerals
Nutrients include vitamins, minerals and trace elements, which are essential for our bodies to function to their full potential. The body needs these nutrients to carry out a large number of important processes. These include efficient break down of the foods we eat to provide us with energy; a healthy immune system; a healthy nervous system; and the protection of our cells and the prevention of disease.
They are found in a large range of foods and it is often difficult to know what to eat to take in all the nutrients. This is why by following a balanced diet (See Healthy Eating) you will take in a wide range of nutrients without having to think too much about what you should and shouldn’t be eating.
Vitamins are grouped into fat-soluble vitamins and water-soluble vitamins.
Fat-soluble vitamins, if not required immediately, can be stored in the liver and fatty tissue for when they are needed. For this reason high intakes can be harmful so care should be taken when consuming supplements as well as food sources. Fat-soluble vitamins are Vitamin A, Vitamin D, Vitamin K and Vitamin E. You can find more examples of food sources of fat-soluble vitamins on the individual vitamin pages.
Water-soluble vitamins on the other hand are not stored in the body so the body will get rid of them in the urine. Therefore foods containing water-soluble vitamins need to be consumed more regularly.
Supplements which contain a higher content of water-soluble vitamins than immediately required by the body will also excreted. This means that high intakes of water-soluble vitamins are less likely to be harmful.
Water-soluble vitamins are vitamin C, the B vitamins and folic acid. For a list of food sources of these vitamins, see the individual vitamin pages.
Water soluble vitamins can be destroyed easily. Air, heat and water can all reduce the content of water soluble vitamins in our food. The best way to avoid this is to steam or grill our food when cooking. Fat-soluble vitamins on the other hand are not so easily destroyed.
Minerals are involved in building strong bones and teeth, such as calcium and magnesium. A major role for minerals such as sodium is to balance the salt levels in the body and controlling body fluids inside and outside of cells.
Trace elements are those nutrients that are needed in much smaller amounts but are still essential for the body such as copper.
Wise nutrition has developed a guide which sets out the individual vitamins, minerals and trace elements, their functions and the foods which they can be found in (those with the highest content per 100g. Note that a portion of each may be more or less than 100grams).
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