Vitamins and Minerals: The Building Blocks of Optimal Health and Vitality

Vitamins and minerals are essential nutrients that play crucial roles in maintaining the overall health and well-being of the human body. These micronutrients are required in relatively small quantities, yet they are indispensable for various physiological processes. While both vitamins and minerals are vital for our bodies, they differ in their chemical structure and functions.

Vitamins are organic compounds that are primarily obtained through the diet, as the human body cannot synthesize most of them in sufficient quantities. They act as coenzymes or cofactors, supporting various biochemical reactions in the body, such as energy production, immune system regulation, and cell growth.

On the other hand, minerals are inorganic elements found in soil and water, and they are absorbed by plants and animals, eventually making their way into the human diet. These minerals are vital for maintaining proper nerve function, muscle contraction, fluid balance, and bone health.

In this brief exploration of vitamins and minerals, we will delve into their different types, sources, and their importance in promoting overall health and preventing deficiencies and related conditions. Understanding the significance of these micronutrients can empower individuals to make informed dietary choices, ensuring they receive the necessary nutrients for optimal health and vitality.

1. Vitamins are micronutrients, biological regulators and metabolic regulators.
2. Vitamins are organic substances which animals need to maintain health, but cannot be synthesized in the body.
3. Vitamins were discovered by Lunin.
4. The term Vitamin' was given by Funk.
5. The study of vitamins is called vitaminology.
6. The alphabetical nomenclature of vitamins was proposed by Drummond.
7. There are about 30 different types of vitamins described so far.
8. The vitamins are generally divided into two major groups:
   1. fat-soluble: A, D, E, and K and
   2. water-soluble: B-complex and C.

Fat Soluble Vitamins

Vitamin A (Retinol)

1. Discovered by McCollum and Davis in 1913.
2. Can be synthesized in the liver from yellow and red carotenoid pigments.
3. A good source is a carrot.
4. Forms the retinal pigments such as rhodopsin of rod cells and iodopsin of cone cells of the retina.
5. Maintains normal, living secretory epithelia in mucous membranes and glands.
6. Deficiency diseases are Nyctalopia (night blindness) and Xerophthalmia.
7. Vitamin A is also known as an 'anti-infection' vitamin.

Vitamin D (Calciferol)

1. Synthesized in the skin from cholesterol by UV light.
2. Also known as sunshine vitamin or antirachitic vitamin.
3. Good sources: meat, liver and milk.
4. Cod liver and shark liver oil, are good sources for both A and D.
5. Regulate absorption and utilization of calcium and phosphorus.
6. Deficiency diseases. Rickets in children and Osteomalacia in adults.

Vitamin E (Tocopherols)

1. Inhibits peroxide formation and thereby prevents the damage of membrane lipids.
2. Commonly called antisterility vitamin or beauty vitamin.
3. Deficiency diseases: Sterility (Impotence) and muscular atrophy.
4. Vitamin E removes scars and wrinkles on the skin.

Vitamin K (Phylloquinone)

1. Vitamin K is synthesized by bacteria in the colon.
2. Essential for the synthesis of prothrombin in the liver.
3. Commonly called antihaemorrhagic vitamin.
4. Deficiency: bleeding, No coagulation or clotting.

Water Soluble Vitamins

Thiamine (Vitamin B₁₂)

1. Discovered by Eijkman
2. Source - whole wheat flour
3. Thiamine operates in the metabolic systems of the body principally as thiamine pyrophosphate for the utilization of pyruvic acid.
4. Deficiency diseases: Beri-beri, Polyneuritis.
5. Beriberi affects the peripheral nervous system, alimentary canal and cardiovascular system.

Riboflavin (Vitamin B₂)

1. Combines in the tissue with phosphoric acid to form two coenzymes flavin mononucleotide and flavin adenine dinucleotide.
2. The yellow colour of cow's milk is due to the presence of riboflavin.
3. Good sources: Cheese, eggs, yeasts, etc.
4. Deficiency diseases: Dermatitis, sore mouth, ulceration and Cheilosis (a disorder of lips and mouth characterized by scales and fissures).

Pantothenic acid (Vitamin B₃)

1. It is incorporated in the body into coenzyme A (CoA).
2. Vital in the synthesis of acetylcholine, the synaptic transmitter.
3. Source: yeast, liver, eggs, meat etc.
4. Deficiency diseases: Paralysis of muscles and fatigue and burning feet syndrome.

Niacin (Nicotinic acid)

1. It functions in the body as coenzymes in the form of nicotinamide adenine dinucleotide (NAD) and nicotinamide dinucleotide phosphate (NADP).
2. Vital in the synthesis of acetylcholine, the synaptic transmitter.
3. Niacin can be synthesized in the body from the amino acid tryptophan.
4. Deficiency diseases: Pellagra in human beings and black tongue disease in dogs.
5. Pellagra is characterised by swollen lips, thick pigmented skin of hands and legs and irritability.

Folic acid

1. The most important use in the body is in the synthesis of purines and thymine.
2. Folic acid is required for the formation of DNA and the replication of cellular genes.
3. Some folic acid is synthesized by bacteria in the colon and absorbed from there.
4. Deficiency disease: Megaloblastic anaemia.

Pyridoxine (Vitamin B₆)

1. It exists in the form of pyridoxal phosphate in the cell and functions as a coenzyme.
2. It helps in the transamination process for the synthesis of amino acids.
3. Deficiency diseases: Dermatitis and anaemia.

Biotin (Vitamin B₇)

1. It is also known as Vitamin H'.
2. It is a sulphur-containing coenzyme.
3. Deficiency causes muscular pains.
4. It is essential for fat synthesis.

Cyanocobalamin (Vitamin B₁₂)

1. It is a cobalt-containing vitamin.
2. It is present in animal protein such as meat, liver and fish. Only vitamins are not found in vegetables.
3. It acts as a coenzyme for reducing ribonucleotides to deoxyribonucleotides.
4. It promotes DNA synthesis, maturation of RBCs and myelin formation.
5. Intestinal absorption of cobalamin requires the action of a gastric enzyme, secreted by the parietal cells of gastric glands.
6. Deficiency disease: Pernicious anaemia.

Ascorbic acid (Vitamin C)

1. The earliest vitamin is known.
2. Rapidly destroyed by heat (also thiamine)
3. Synthesized by Tadeus reichstein.
4. James Lind reported lemon and citrus fruits rich in Vit C.
5. Absent in milk, egg and bread.
6. Generally excreted in the urine.
7. Vit. C has virucidal properties.
8. Promote wound healing.
9. Smokers and chronic alcoholics suffer from a deficiency of this vitamin.
10. Deficiency disease: Scurvy is characterized by spongy and bleeding gums.

Minerals

The mineral substances required for the body are sodium, potassium calcium, phosphorus, iron and magnesium. They are equally essential for maintaining good health of the body.

Sodium, Potassium and Chlorine

1. Na⁺ is the principal mineral cation in the extracellular fluid.
2. K⁺ is the principal cation inside the cell.
3. CI^- is the principal mineral anion in the ECF.
4. Na⁺ and K⁺ are essential to the maintenance of water balance and acid-base balance.
5. Na⁺ and K⁺ are important in nerve impulse transmission.

Calcium and Phosphorus

1. Calcium and Phosphorus are deposited in bones and teeth to give them strength and rigidity.
2. Ca⁺⁺ is also essential for blood coagulation, neuromuscular function, cardiac function and actions of many enzymes and hormones.
3. Phosphorus enters into many compounds such as nucleic acids and phospholipids, many coenzymes and high-energy compounds like ATP.
4. Calcium plays an essential role in sustaining intestinal peristalsis and the growth of body tissues.

Iron

1. Iron is required for haemoglobin and cytochrome synthesis.
2. Iron is essential both for the transportation of oxygen to tissues and for the operation of oxidative systems within the tissue cells.

Magnesium

1. Magnesium is required as a catalyst for many intracellular enzymatic reactions, particularly those relating to carbohydrate metabolism.
2. Low magnesium concentration causes increased irritability of the nervous system and peripheral vasodilation.