Vitamins and minerals are essential micronutrients that the body needs to perform a number of normal functions. However, these micronutrients are not produced in our body and must be derived from the food we eat. Vitamins are much more delicate than minerals and can be broken down with heat or age, and are organic; minerals are inorganic, so their chemical form is simpler. While the body needs all the vitamins, only some minerals are needed for nutrition.
Vitamins can be water-soluble or fat-soluble. Water-soluble vitamins are not stored in the body and must be taken with water, while fat-soluble vitamins dissolve in the body's fat cells and are also stored in the body. Vitamin D supplementation is recommended for breast-fed infants before the introduction of whole milk and solid foods. This is especially true for vitamins and minerals identified as “deficient nutrients”, such as calcium and vitamin D.For strong bones, you need to eat foods such as milk, yogurt and green leafy vegetables, which are rich in the mineral calcium.
Supplements may be more effective in reducing the risk of non-communicable diseases in specific ethnic groups or in people with a low intake of micronutrients in food. If you're a vegetarian, you'll need to carefully plan a diet that includes the vitamins and minerals you need. However, the effect of vitamin and mineral supplements on the risk of noncommunicable diseases in “generally healthy populations” is controversial. Supplements may also have health benefits for subgroups of the population, such as people with inadequate intake of nutrients from food, but randomized trials are not usually designed to assess differences between subgroups. Multivitamins can play an important role when nutritional needs are not met by diet alone.
Because these vitamins cannot be dissolved in water, the body absorbs them through high-fat foods. After years of observation, experimentation and trial and error, scientists were able to distinguish that some diseases were not caused by infections or toxins, a common belief at the time, but by vitamin deficiencies. The widespread use of vitamin and mineral supplements in high-income countries seems to contribute to increasing the prevalence of intake in the population above the maximum tolerable level. Vitamins and minerals are essential components for maintaining good health. They provide essential nutrients that our bodies need to function properly. While some vitamins and minerals can be obtained through food sources, others may require supplementation to ensure adequate intake.
Supplements can help fill nutritional gaps when dietary sources are inadequate or when certain health conditions require additional nutrients. Additionally, supplements may help reduce the risk of certain non-communicable diseases in specific ethnic groups or those with low micronutrient intake from food sources. For strong bones, calcium is an important mineral that should be included in your diet. Dairy products such as milk, yogurt and cheese are excellent sources of calcium.
Green leafy vegetables such as spinach and kale also contain calcium. If you're a vegetarian or have difficulty getting enough calcium from food sources alone, supplements may be beneficial. Multivitamins can also play an important role when nutritional needs cannot be met through diet alone. Multivitamins contain a variety of vitamins and minerals that can help fill nutritional gaps when dietary sources are inadequate or when certain health conditions require additional nutrients.
It is important to note that while supplements may have health benefits for certain subgroups of the population, randomized trials are not usually designed to assess differences between subgroups. Additionally, it is possible to consume too much of certain vitamins or minerals which can lead to adverse health effects. Therefore it is important to consult with your healthcare provider before taking any supplements to ensure they are right for you.