Vitamins and Minerals
What are They?
What do they Do?
Vitamins and Minerals are required in tiny amounts within the body, when compared to the amounts of fats, proteins and carbohydrates needed, and as such are referred to as micronutrients.
Vitamins are essentially co-factors, in as much as they are required to work alongside enzymes within the body, to enable certain chemical reactions to take place. 
Without the presence of vitamins, the enzymes can’t work and so the function of the body is impaired.
Vitamins and Minerals are involved in many roles such as assisting in releasing energy, helping balance hormones, strengthening certain body tissues and structures and are involved in facilitating the body's chemical reactions.
In addition, their inclusion in the required amounts is vital in promoting the health of the immune system.
There are two types of Vitamin - Fat Soluble and Water Soluble.
Fat soluble vitamins are A, D, E and K, while water soluble are B and C.
It must be noted that the fat soluble vitamins can be stored within the body, while the water soluble vitamins cannot, and as such, need constant replenishment through the diet.
The roles of each vitamin are as follows: -
A - Is required for healthy vision.
B - Is used in the release of energy from food.
C - Boosts the immune system as acts as a powerful anti oxidant.
D - is required for healthy formation of bones.
E - is a powerful anti oxidant and as such protects the body.
K - Vital for effective blood clotting.
Vitamins are found in all foods, but particularly fruit, vegetables, legumes and pulses.
So what about Minerals?
Minerals are also vital within the diet.They assist in the structure of the body, boost the immune system, and provide mineral salts called electrolytes which facilitate efficient muscle contraction and water balance. In addition, they provide co-factors for various chemical reactions within the body, supporting metabolism and promoting hormone formation. The main minerals such as calcium, phosphorous, sodium, chloride and potassium are stored in abundance in the body, within the structure of the bones and throughout the body's tissues and fluids as salts. There is sub group of minerals called, Trace Elements, which are required in tiny, yet crucial amounts and include zinc, copper, selenium, vanadium, nickel, manganese, cobalt, fluorite, chromium, boron, silicone and iodine. Despite the requirement for these trace elements being miniscule, without them, the body WILL NOT function properly. Some minerals have very specific roles within the body: - Calcium is vital in preventing osteoporosis and in effective muscle contraction. Zinc is important in maintaining a healthy immune system, assisting in foetal development in pregnancy and is a significant contributor to enzyme pathways and hormone function. Iron is an essential element within our blood in relation to oxygen transport.
Lack of Calcium and Osteoporosis
Osteoporosis is a condition which affects the bones, where by bone is broken down to release calcium into the blood resulting in thinner, more brittle bones which are more likely to break.
This tends to happen most commonly in pre and post menopausal women as a result of decreasing oestrogen levels.
Therefore it is ESSENTIAL that calcium requirements are met to reduce the risk of developing such a condition.
The current recommended daily allowance for calcium is 1500mg per day and can be found in foods such as milk, cheese, broccoli, cabbage and nuts in addition to being available in supplement form.
Vitamins and Minerals Supplements
Is there a Need?
There is much debate as to whether taking a vitamin or mineral supplement is required.If your diet is good and varied, using quality produce that is cooked correctly, thus preserving as many vitamins and minerals as possible - then no, it’s unlikely you would need to supplement.
BUT How many peoples diets are really THAT healthy in this day and age of convenience, pre packaged, grab and go food?
Further consideration should be given if you are involved in a heavy exercise program, or demanding physical job which may increase requirements further still and thus a once per day multi vitamin and mineral supplement can ensure that all bases are covered. As with anything, it depends on individual circumstance as to whether vitamins and minerals require supplementing.
Summary
In short, within any aspect of total fitness, you can have too much of a good thing and this certainly rings true for vitamins and minerals.
If you don’t include enough within your diet, health problems manifest such as weak immune system, poor eye sight, unhealthy skin and brittle bones.
Conversely, having too much can cause toxicity and serious health problems (especially in relation to the fat soluble vitamins)
Let’s remember the key word once again - BALANCE!
For the lay person, all this can seem a little overwhelming at least.
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