Vitamins and Minerals: The Building Blocks of Health

Vitamins and minerals are essential for maintaining overall health, supporting everything from energy production to immune function. Many processed foods are enriched with these nutrients, but factors like availability, seasonality, and cost can make sourcing whole-food options challenging. In some cases, a mix of whole foods and supplements may be necessary.

Vitamins play a crucial role in:

• Energy production

• Tissue repair and growth

• Reproductive health

• Immune function

If you have no medical conditions affecting nutrientabsorption, a well-balanced diet should provide sufficient vitamins.

Types of Vitamins:

• Water-Soluble (B-complex, Vitamin C): Not stored in the body and must be consumed regularly. Excess is excreted in urine.

• Fat-Soluble (A, D, E, K): Stored in fat tissues and the liver, requiring less frequent intake but posing a toxicity risk if overconsumed.

Minerals: Essential for Structure and Function

Minerals make up about 4-5% of body weight and are crucial for:

• Brain and nervous system function

• Bone strength and maintenance

• Muscle growth and function

• Energy production

• Reproductive and immune health

Minerals are categorized into:

• Macrominerals (needed in larger amounts): Calcium, magnesium, potassium, sodium, etc.

• Trace minerals (needed in smaller amounts): Iron, zinc, copper, selenium, etc. Since minerals interact with each other, balance is key to avoiding deficiencies or excesses. Whole-food sources include meats, dairy, nuts, seeds, fruits, and vegetables.

Takeaway

A nutrient-rich diet is the best way to maintain optimal vitamin and mineral levels. Stay tuned for more on tracking and optimizing intake for peak performance. The following clip from Khan Academy reiterates some key points…

Fish contain essential vitamins and minerals.

Citrus fruits contain Vitamin C.