Vitamins are organic compounds that the body needs in certain amounts, cannot produce itself or can produce very little, and can be obtained from natural foods or sunlight. They support cell regeneration and energy production.
Minerals are inorganic compounds that the body needs in certain amounts, cannot produce itself, and can be obtained through natural foods. They support bone development, conversion of nutrients into energy, and control of body fluids.
Vitamins and minerals are essential compounds for the body. It has hundreds of functions in different areas of the body. They also support the immune system, facilitating the fight against diseases. Their deficiency can cause serious diseases. When taken in appropriate amounts, it has important benefits in many areas such as tooth development, bone development, pregnancy and fighting diseases.
Vitamins are organic. They are decomposed by heat, air, acid. Therefore, its effectiveness may be lost in cases of cooking, exposure to air, etc.
Minerals are inorganic. It shows activity by clinging to chemical structures. Therefore, it is easy to import. It is homogeneous and most of them are in solid form.
Types of vitamins:
Vitamins can be divided into two groups.
Water-soluble vitamins: Found in the watery parts of food. When food is broken down, it dissolves easily and passes into the bloodstream. It circulates easily in the body. They are not stored. They can stay in the body for more than a few days. They are excreted in the urine. Since they are not stored, they must be taken at regular intervals with food or in the form of supplements. Taking too much through supplements can also be harmful.
water-soluble vitamins;
- Helps release energy from food (most B vitamins),
- Enters energy production (Thiamine, riboflavin, niacin, pantothenic acid and biotin),
- Metabolizes amino acids, helps cells to multiply (B6, B12, Folic acid),
- It helps in the production of collagen (vitamin C).
Water-soluble vitamins:
- Biotin (Vitamin B7)
- Folic acid (folate, vitamin B9)
- Niacin (Vitamin B3)
- Pantothenic acid (Vitamin B5),
- Riboflavin (Vitamin B2),
- Thiamine (Vitamin B1)
- vitamin B6,
- Vitamin B12,
- C vitamin.
Fat-soluble vitamins: Stored in the body’s fat tissues and liver. Unlike water-soluble vitamins, it does not mix into the blood easily, but mixes into the blood through the lymph channels in the intestinal wall. It is transported in the body through proteins. It stays in the body for a long time (days, months). They are released gradually when needed. Accumulation of some vitamins (vitamins A, D) in the body can be harmful.
- It is beneficial for the eyes, skin, lungs, gastrointestinal tract, nervous system.
- Necessary for bone formation (A, D, K),
- Protects the body with antioxidant effect (Vitamin E),
Fat-soluble vitamins:
- Vitamin A,
- Vitamin D,
- Vitamin E,
- Vitamin K.
Types of minerals:
Minerals can be examined in two main groups.
- Major minerals: The body needs major minerals in larger quantities than trace minerals. Some are freely circulating in the bloodstream, while others are carried by a protein. Excessive intake of some of them can lead to a decrease in others. They have to be in a certain balance.
Duties:
- Ensuring the body’s water balance (Sodium, potassium, chlorine),
- Bone development (Calcium, phosphorus, mahnesium)
- Hair, skin, nail development (Sulfur),
Major minerals:
- Calcium,
- Chlorine,
- Magnesium,
- Phosphorus,
- Potassium,
- Sodium,
- Trace minerals: They are found in very small amounts in the body.
Duties:
- Oxygen transport (Iron),
- Strengthening bones (Fluorine),
- Prevention of tooth decay (Fluorine),
- Support for blood clotting (Zinc),
- Support for the immune system (Zinc),
- Support for taste and smell mechanism (Zinc),
- Support for the formation of hemoglobin (Copper),
- Thyroid hormone synthesis (iodine),
- Support for normal brain functions (Manganese),
- Destruction of toxic sulfites (Molybdenum),
- Antioxidant activity (Selenium).
Trace elements:
- Chromium,
- Copper,
- Fluorine,
- Iodine,
- Iron,
- Manganese,
- Molybdenum,
- Selenium,