Vitamins and minerals are frequently referred to as “micronutrients” in contrast to fats, proteins and carbohydrates which are called macronutrients. The reason for this is related to the amounts of each nutrient needed by the body. Despite being essential, micronutrients are only required in very small amounts.

Vitamins are not structural components of the body, unlike some minerals (such as calcium in the bones), but they have a biochemical function, in that they are needed in conjunction with enzymes, to allow chemical reactions within the cell to proceed. For example, the transport of glucose from the blood into the cells of the body depends upon the presence of vitamins B3 and B6, and the actual breakdown of glucose within the cells into energy requires vitamins B1, B2, B3, B5 and C.

Vitamins assist in energy supply

In addition to helping with the release of energy from nutrients within the body, vitamins are needed for a host of other essential functions to be performed effectively such as:-

• Balance hormone levels
• Boost the immune system
• Strengthen skin and connective tissue
• Protect arteries
• Assist brain function
• Assist in the transmission of nervous impulses.

Vitamins can be divided into TWO CATEGORIES — WATER SOLUBLE and FAT SOLUBLE.

Water soluble vitamins

• Are not stored and must be taken through dietary intake
• Water soluble vitamins are groups B and C

These are essential co-factors or helpers of enzymes. Without these water Soluble Vitamins, enzyme cannot function properly in their role to control all chemical processes that take place in the body, including the extraction of energy from food and the growth of new body tissue.

Fat soluble vitamins

• These can be stored in the body, in larger amounts
• Fat soluble vitamins are A D E K

• VITAMIN A is essential for vision.
• VITAMIN D is essential for bone growth and development, and helps to regulate calcium levels in the body.
• VITAMIN E protects the body’s tissues against chemical damage.
• VITAMIN K is important for blood clotting.

Vitamin A occurs in nature in two forms as retinol and as carotene. Retinol is preformed vitamin A and is only found in foods of animal origin such as liver and fish oils and is produced by animals from carotene.

Carotene is found in green vegetables and carrots and our bodies are also able to convert it into vitamin A.

Over 90% of the body’s vitamin A is stored in the liver.

Vitamin D is found in a small number of foods. Good food sources are oily fish and eggs. Other food sources include fortified foods such as margarine, breakfast cereals and powdered milk.

Vitamin E is found in a wide variety of foods. The richest sources are plant oils such as soya, corn and olive oil. Other good sources include nuts and seeds, and wheatgerm (found in cereals and cereal products).

Vitamin K is found in green leafy vegetables such as broccoli and spinach, and in vegetable ails and cereals.

Small amounts can also be found in meat (such as pork), and dairy foods (such as cheese).

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