Exams Prep Master
Nutrients are needed by every living organism on earth to survive, grow, and reproduce. These nutrients get incorporated into the cells or are excreted by the cells present in the human body. These further get converted metabolically into smaller molecules like carbohydrates, fats, etc. with the release of energy. Nutrients are further classified as macronutrients and micronutrients. Macronutrients generate energy for tissue growth and repair. Micronutrients facilitate biochemical and physiological functions. There are 7 major groups of nutrients- carbohydrates, proteins, fats, vitamins, minerals, dietary fiber, and water. Consuming a balanced diet comprising of the above major nutrients fulfills all nutritional needs for a human. These ensure the human stays healthy by meeting the daily calorie requirement. This article discusses in detail vitamins and minerals and their role in our everyday diet.
| Table of Content |
Key Takeaways: Nutrients, Balanced Diet, Vitamins, Minerals, Carbohydrates, Proteins, Fats, Dietary Fiber, Fat-Soluble, Water-Soluble, Trace Minerals.
What are Vitamins?
[Click Here for Sample Questions]
Vitamins are organic compounds that are vital for good health. Unlike macronutrients, vitamins are needed in smaller amounts by the body. They play a very important role in daily functioning and also in the processing of energy in cells. The daily requirement of vitamins comes from a wide range of food and can be met without taking additional supplements.
Sources of Vitamins
The vitamins are essential nutrients provided by foods and these, in turn, help other nutrients to work better. For example, Vitamin D increases Calcium absorption and Vitamin C is needed for iron absorption, and Vitamin B works together in cells. Hence, adding them to our regular diet is very important. Four main food groups are rich sources of vitamins. These include:
- Vegetables and fruits
- Grain foods
- Milk and milk products
- Legumes, nuts, seeds, fish and other seafood, eggs, and, or poultry, and, or red meat with the fat removed.
Also read:
Classification of Vitamins
Based on the tendency of vitamins to be dissolved in fat or water, they are further classified as Fat-Soluble Vitamins and Water-Soluble Vitamins. Let us look at this classification in a little detail.
- Fat-Soluble Vitamins
Vitamins that are oily and are hydrophobic fall under this category. These vitamins are stored in the liver and fat cells for several days and are not excreted by the body. They are further broken down when needed and hence can be toxic if there is a build-up. Absorption of these vitamins required bile salts and fats. Some examples are Vitamin A, Vitamin D, Vitamin E, and Vitamin K.
- Water-Soluble Vitamins
Water-Soluble vitamins are Vitamin B compleX, Vitamin B!, Vitamin B2, Vitamin B6, Vitamin B12, folic acid, and Vitamin C. These vitamins are not stored for long and are excreted through urine.
Function of Vitamins
Vitamins performs a variety of functions in the human body ranging from releasing energy from the food we eat to keeping the tissues healthy. Some of the major functions are:
- Releasing energy from food
- Producing energy for performing bodily functions
- Building protein and cells
- Making collagen is an important component that knits the wounds together and supports blood vessel walls.
Also read:
What are Minerals
[Click Here for Sample Questions]
Minerals are another class of nutrients that are essential to stay healthy and keep the bones and muscles, heart, and brain strong. Apart from this, another major function is to produce hormones and enzymes for the body.
Sources of Minerals
Minerals are present in a wide range of foods that we consume on a day-to-day basis. These include dairy products like milk, yogurt, cheese, etc., green leafy vegetables, fish like salmon and sardines, eggs, meats, dry fruits, fortified products like soy milk or orange juice, etc.
Classification of Minerals
Minerals can be classified as follows:
- Macro Minerals
These are minerals that are needed in large amounts by our body and hence at times, these are provided in the form of supplements by experts. Calcium, Phosphorus, Magnesium, Potassium, Sulfur, etc are a few macro minerals.
- Trace Minerals
These are minerals that are needed in smaller quantities in comparison to macro minerals. Examples of these include Iron, Manganese, Copper, Iodine, Zinc, Cobalt, Fluoride, Selenium, etc.
Function of Minerals
Some of the major functions of minerals are:
- Keeps bones and muscles stronger
- Facilitates production of hemoglobin that is essential to carry oxygen from lungs to the rest of the body
- Helps in the proper functioning of the heart and the nervous system
Also read:
Major Differences Between Vitamins and Minerals
[Click Here for Sample Questions]
Both vitamins and minerals being essential nutrients for survival and growth in living organisms play an important role in carrying out vital bodily functions. Based on their type, the daily requirement varies. Some are available in plenty from the food that we eat, and others have to be taken in the form of dietary supplements based on expert advice. Let us tabulate the major differences between vitamins and minerals.
| Vitamins | Minerals |
|---|---|
| Organic class of compounds obtained from animals and plants. | Inorganic class of compounds predominantly found from earth. |
| Get destructed when exposed to heat and light. | Are not harmed when exposed to heat and light. |
| Classified as fat-soluble and water-soluble vitamins. | Classified as macro and trace minerals. |
| All 13 vitamins are essential for the human body. | All minerals are not needed for the human body. |
| Examples: Vitamin A, Vitamin C, Vitamin K, etc. | Examples: Iron, Calcium, Iodine, etc. |
Things to Remember
[Click Here for Sample Questions]
- Nutrients play an important role in the survival, growth, and reproduction of all living organisms on earth.
- Vitamins are a class of organic compounds that play an important role in processing energy from the growth and repair of cells in the human body.
- Vitamins are obtained from foods consumed on daily basis like fruits and vegetables, milk and milk products, meats/eggs and legumes, and nuts.
- Vitamins are classified as fat-soluble and water-soluble.
- Minerals are inorganic compounds found on the earth’s crust.
- Some of the minerals are obtained from natural sources like leafy vegetables, fortified cereals, seafood, etc.
- Minerals are further classified as macro and trace based on the intake requirement by a human being.
Sample Questions
Ques: What are the different fat-soluble vitamins? (3 marks)
Ans: The fat-soluble vitamins are present in the liver and fat cells and are broken down when needed by the body. Some of these include:
- Vitamin D- These are needed for strong bones and muscles. Sun is the natural source of Vitamin D. Deficiency of Vitamin D causes aches and cramps, pains in muscles and bones. Oily fishes, red meat, egg yolks, breakfast cereals are primary sources of this vitamin.
- Vitamin E- These are antioxidants and protect the red blood cells in our body. They get easily destroyed by cooking. Almonds, Sunflower oil, seeds, pumpkin, beet greens, peanuts, etc. are rich sources of vitamin E.
- Vitamin K- These are important for blood clotting and keeping the bones and teeth healthy. Some examples include leafy vegetables, green tea, whole grains, cereals, etc.
Ques: What are some water-soluble vitamins? (3 marks)
Ans: Some of the water-soluble vitamins are:
- Vitamin B1- They help in breaking down carbohydrates to produce energy for muscles, brains, and tissues. Fishes, wholegrain cereals, nuts, and meat are rich sources of Vitamin B1.
- Vitamin B3- They are used by cells for energy transfer. Beef, pork, yeast, cow’s milk, eggs, etc are rich sources of Vitamin B2.
- Vitamin B6- They play an important role in regulating moods. They are widely available in most foods.
Ques: List the key role of minerals in our body? (3 marks)
Ans: The important function of minerals is as follows:
- Maintains water balance in the body
- Keeping bones healthy
- Keeping our hair, skin, and nails.
Ques: What happens when minerals are taken in excess? (2 marks)
Ans: Overload of minerals in the form of supplements can lead to deficiencies and imbalances in the other nutrients present in the body. Too much sodium in the form of salt when consumed could drastically reduce calcium. Likewise, too much phosphorus can hamper the body’s capability to absorb magnesium.
Ques: List out the functions carried out by trace minerals? (4 marks)
Ans: The different functions of trace minerals are:
- Iron is the mineral responsible for carrying oxygen throughout the body.
- Zinc plays an important role in smell and taste and helps in blood clotting.
- Copper helps in the production of hemoglobin that carries oxygen throughout the body.
- Fluoride strengthens the bones and eliminates decay.
Ques: List down the functions of vitamins. (3 marks)
Ans: Some of the important functions of vitamins are:
- Building of bones- Vitamin A, D, and K
- Protecting vision- Vitamin A
- Absorption and storage of other vitamins
- Protecting the body from damage
Ques: What are the diseases caused by a vitamin deficiency? (3 marks)
Ans: The diseases caused by vitamin deficiency are:
- Scurvy- caused by deficiency of vitamin C
- Blindness- caused by vitamin A deficiency
- Rickets- caused by vitamin D deficiency
Biology Related Links:
Also check:
Comments