The A-Z of vitamins & minerals

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Vitamins and minerals: the basicsVitamins and minerals are essential nutrients because together,

they perform hundreds of roles in the body. Eating a healthy and varied diet is the best way to get sufficient amounts of vitamins

and minerals. But that’s not always easy, plus there are a number of other factors at play which mean it is sometimes necessary to

fill nutrient gaps through supplements.

Processed foods lack many of the essential nutrients. So people

who consume diets high in processed foods are missing out

these nutrients.

Recent agricultural practices can deplete the soil of many of

the minerals our bodies need. As a result, even proper diets may be lacking in mineral content.

Stress, either physical or mental, can negatively impact the

digestion system which can hinder the body’s ability to

absorb nutrients.

Some individuals have issues with absorption due to genetic

differences or chronic illnesses. e.g., coeliac disease hinders

absorption in the small intestine.

This eBook has been reviewed by qualified health practitioners. It is not intended to be a substitute for personalised medical counselling, diagnosis and treatment from a doctor. Healthy Life accepts no responsibility for any illnesses or damage occasioned to any person as a result of following any information described. It is recommended that individually tailored advice is sought from your healthcare professional. Thank you to contributors Angela Seelig (Dietitian - B. Nutrition and Dietetics) and Madeleine Memmolo (Associate Nutritionist - B. Science and Nutrition).

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The difference between vitamins and minerals

Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and hold on to their chemical structure.

Why does this matter? The minerals in soil and water can find their way into your body through the plants, fish, animals, and fluids you consume. But it’s tougher to get vitamins from food and other sources into your body because cooking, storage, and exposure to air can inactivate these more fragile compounds.

Many micro-nutrients interact

As an example, vitamin D enables your body to pluck calcium from food sources passing through your digestive tract. Vitamin C helps you absorb iron. The interplay of micro-nutrients isn’t always cooperative. For example, vitamin C blocks your body’s ability to absorb the mineral copper.

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Water Soluble Vitamins All B + C Fat

Soluble Vitamins A, D, E, K

Trace Minerals

Major Minerals

Water-soluble vitamins are packed into the watery portions of the foods you eat. They are absorbed directly into the bloodstream as food is broken down during digestion.

The body can only absorb certain amounts of water soluble vitamins at a time. Once the tissues are saturated (with that certain vitamin) the remainder is removed in urine as waste.

Rather than slipping easily into the bloodstream, fat-soluble vitamins gain entry to the blood under escort by proteins that act as carriers. Good quality fats are therefore extremely important in the diet to ensure for the maximal absorption of the fat-soluble vitamins.

Unlike water soluble vitamins, your body can store these in fats and release them out gradually to meet your needs. Therefore they don’t need to be consumed daily and megadoses can actually be toxic and can lead to health problems.

Minerals that are only needed in small amounts but are essential to the body for a variety of processes. A varied diet, with a range of colourful fruits and vegetables will help ensure adequate intakes of these trace minerals are consumed.

One of the key tasks of major minerals is to maintain the proper balance of water in the body.

Having too much of one major mineral can result in a deficiency of another. Salt overload is an example. Calcium binds with excess sodium in the body and is excreted when the body senses that sodium levels must be lowered. If you ingest too much sodium through table salt or processed foods, you could end up losing calcium as your body rids itself of the surplus sodium.

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AEssential for growth and repair, keeping your eyes in good condition and boosting your immune system. Used by every organ in your body, and essential for iron metabolism.

FOOD SOURCEAnimal foods such as liver, milk and eggs. Green leafy vegetables (including kale and spinach), sweet potato, yellow fruits such as peach, mango and apricots.

DEFICIENCY SYMPTOMSPoor sight and poor night vision, frequent infections, boils or acne.

FAT S O LU BLE V ITAMIN

COOKING CARROTS CAN ENHANCE THE ABILITY OF BETA-CAROTENE TO BE ABSORBED

BENEFITS

IMMUNE FUNCTION

HEALTHY EYES

HEALTHY TEETH

BONE HEALTH

HEALTHY SKIN

ANTIOXIDANT

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CATEGORY

H ow t o u s e t h i s g u i d e :

NAME OF V ITAMIN/MINERA L

FUNCT ION

WHERE IT I S F OUND NATURA LLY

PO S S I B LE EFFECT S OF A D IET LA CK ING IN TH I S V ITAMIN/MINERA L

FUN FA CT

CLI CK F OR OTHER V ITAMINS/MINERA LS THAT BENEF IT TH I S F UNCT ION

AEssential for growth and repair, keeping your eyes in good condition and boosting your immune system. Used by every organ in your body, and essential for iron metabolism.

FOOD SOURCEAnimal foods such as liver, milk and eggs. Green leafy vegetables (including kale and spinach), sweet potato, yellow fruits such as peach, mango and apricots.

DEFICIENCY SYMPTOMSPoor sight and poor night vision, frequent infections, boils or acne.

FAT S O LU BLE V ITAMIN

COOKING CARROTS CAN ENHANCE THE ABILITY OF BETA-CAROTENE TO BE ABSORBED

BENEFITS

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B1 thiamineEssential for energy production - helps the body process carbohydrates and some protein.

FOOD SOURCEGreen peas, asparagus, sunflower seeds, seafood, potatoes, nuts (such as pistachios and macadamias) and wholegrains.

DEFICIENCY SYMPTOMSTiredness, irritability, mental confusion, forgetfulness and depression. Severe deficiency can result in tingling and weakness in the limbs.

WATER S O LU BLE V ITAMIN

CAN’T BE STORED IN YOUR BODY

BENEFITS

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B2 riboflavinSupports many body processes, such as turning food into energy and also aids in the formation of tissue.

FOOD SOURCEMainly found in animal products - organ meats, eggs, milk and dairy products and also in fortified breads and cereals and green vegetables.

DEFICIENCY SYMPTOMSTired eyes, mouth ulcers, cracks in the corner of the mouth, inflamed tongue and lips and difficulty sleeping.

WATER S O LU BLE V ITAMIN

RIBOFLAVIN ASS ISTS WITH CONVERTING SOME NUTRIENTS TO THEIR BIOAVAILABLE STATE, TO ENSURE OPTIMAL ABSORPTION

BENEFITS

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B3 niacinImportant for brain health, blood cell production, healthy skin, digestive tract function. May also help to boost HDL ‘good’ cholesterol levels and reduce lower LDL ‘bad’ cholesterol levels.

FOOD SOURCELiver, chicken, beef, pork, wholegrain cereals, eggs and cows milk.

DEFICIENCY SYMPTOMSLoss of appetite, headache, nausea, fatigue, poor memory and difficulty sleeping. Severe deficiency can result in pellagra - sunlight induced skin inflammation.

WATER S O LU BLE V ITAMIN

THE PROCESS OF MILLING AND REFINING GRAIN CAUSES MOST OF THE VITAMIN B3 CONTENT TO BE LOST

BENEFITS

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B5 pantothenic acidAn anti-stress vitamin, and has a role in cholesterol and steroid hormone production. It is also involved in metabolism generally and helps keep skin, muscle and nerves healthy.

FOOD SOURCEChicken, beef, liver, kidney, nuts, wheat germ, pulses, salmon, eggs, whole grain cereals, avocado, raspberries, oranges, broccoli and cabbage.

DEFICIENCY SYMPTOMSDeficiency is rare. However symptoms may include feeling tired and dizzy, headaches and mood swings.

WATER S O LU BLE V ITAMIN

BENEFITS

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B6 pyridoxineFacilitates the release of energy from food by acting as a coenzyme in the metabolism of amino acids. Also helps the body break down stored sugar. It is needed to make amino acids that help to form the basis of DNA, the blueprint for cell production, which is necessary for tissue formation.

FOOD SOURCEOrgan meats (liver), venison, pork, tuna, salmon, pistachios, banana, avocado, sunflower seeds, potato and legumes.

DEFICIENCY SYMPTOMSWide availability of vitamin B6 means that deficiency is rare. However symptoms are similar to B5 deficiency.

WATER S O LU BLE V ITAMIN

B6 HAS A HALF LIFE OF AROUND 20 DAYS SO IT HAS THE POTENTIAL FOR TOXICITY IF TAKEN IN HIGH DOSES

BENEFITS

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B7 biotinHelps the body to convert food into glucose, which is used to produce energy and helps produce fatty acids and amino acids (the building blocks of protein).

Raw egg white contains a protein (avidin) which disrupts the absorption of biotin.

FOOD SOURCELiver, kidney, eggs, nuts and brewer’s yeast.

DEFICIENCY SYMPTOMSRare. Symptoms can include dermatitis, conjunctivitis, alopecia.

WATER S O LU BLE V ITAMIN

BACTERIA IN YOUR GUT CAN MAKE BIOTIN TO TOP UP WHAT YOU GET FROM FOOD

BENEFITS

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B9 folateUsed for growth and development of all cells in the body. Essential for DNA synthesis therefore especially important for pregnant women.

FOOD SOURCESpinach, broccoli, brussel sprouts, lettuce, peas, bananas, legumes and some fortified cereals and grain products.

DEFICIENCY SYMPTOMSTiredness, irritability, loss of appetite and sore tongue.

WATER S O LU BLE V ITAMIN

EAS ILY DESTROYED BY HEAT, LIGHT AND STORAGE, SO FOOD SHOULD BE AS FRESH AS POSS IBLE AND COOKED CAREFULLY

BENEFITS

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B12 cobalaminPlays an important role in converting proteins, fats, and carbohydrates into energy and in the formation of red blood cells. B12 is essential for normal blood function, neurological function and helps fight infections and protects against allergies and cancer.

FOOD SOURCERed meat (in particular beef liver), seafood (sardines, mackerel, salmon and tuna), eggs and dairy products (milk, yoghurt, cottage cheese and feta).

DEFICIENCY SYMPTOMSLack of B12 can lead to pernicious anaemia, which can be fatal if not treated. Symptoms include muscle weakness, mental slowness, confusion, poor co-ordination, shortness of breath, fatigue and numbness in the limbs.

WATER S O LU BLE V ITAMIN

CAN BE STORED IN YOUR LIVER FOR MANY YEARS

BENEFITS

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C ascorbic acidPromotes a healthy immune system (helps the body produce healthy white blood cells to fight off infection) and helps make collagen (for blood vessels, cartilage, tendons, ligaments, bones, skin and nails). Also aids in wound healing and in the absorption of iron to reduce tiredness and fatigue.

FOOD SOURCEFresh and raw fruit and vegetables including citrus, berries, tomatoes, pumpkin, broccoli, pineapple, brussel sprouts, capsicum, cabbage, and spinach.

DEFICIENCY SYMPTOMSScurvy - bleeding gums, painful joints and scaly skin.

WATER S O LU BLE V ITAMIN

IS NOT STORED IN THE BODY AND IS DESTROYED WHEN FOOD IS STORED SO IT IS IMPORTANT TO EAT FRESH FRUIT AND VEGETABLES

BENEFITS

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CalciumRequired for the development and maintenance of bones. It is also involved in blood clotting, heart function, muscle contraction, nerve impulse transmission and the hormone system.

FOOD SOURCEFound predominantly in milk and other dairy products, with smaller amounts in bony fish, legumes and some nuts, fortified soy beverages, breakfast cereals and dark leafy greens like spinach and kale.

DEFICIENCY SYMPTOMSDeficiency associated with colon cancer, pre-menstrual syndrome, poor dental health and osteoporosis.

MAJOR M INERA L

CAFFEINE AND ALCOHOL CAN INHIBIT THE ABSORPTION OF CALCIUM IN THE GUT

BENEFITS

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ChlorideAn important electrolyte in the blood. It works with potassium and sodium to help maintain proper fluid balance of all the cells in your body. It also helps in maintaining proper blood volume and blood pressure.

FOOD SOURCESea salt, seaweed, celery, tomato.

MAJOR M INERA L

BENEFITS

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ChromiumHelps maintain normal blood sugar (glucose) levels. Is needed for healthy skin, bones and hair. It helps in the processing of fats and carbohydrates, and helps cells respond to insulin.

FOOD SOURCEBroccoli, cheese, whole grains, brewers yeast, eggs and liver.

DEFICIENCY SYMPTOMSAbnormal blood sugar levels, tiredness and anxiety. More severe symptoms include lack of energy, sweating, dizziness, confusion, hunger, excessive thirst and blurred vision.

TRA CE M INERA L

HIGH SUGAR INTAKE AND HIGH AEROBIC ACTIVITY INCREASES THE EXCRETION OF THIS MINERAL

BENEFITS

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CopperHelps break down iron, helps make red blood cells, and helps produce energy for cells. It also helps maintain bones, connective tissue, and blood vessels.

FOOD SOURCEOrgan meats (like liver), seafood, cashews, sunflower seeds, wheat bran cereals, whole-grain products, avocados, and cocoa products.

DEFICIENCY SYMPTOMSVery rare. Deficiency results in vascular and skeletal problems and anaemia.

TRA CE M INERA L

ADULTS SHOULD NOT CONSUME MORE THAN 10MG OF COPPER PER DAY

BENEFITS

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D calciferolKeeps your bones, muscles and teeth healthy. It helps the body absorb calcium and phosphorus - helping in the development and maintenance of bones and teeth.

FOOD SOURCEFortified dairy products, eggs, liver and oily fish. Also produced by the body in response to direct exposure of skin to strong ultraviolet B rays from the sun.

DEFICIENCY SYMPTOMSMuscle weakness, constipation and irritability and ultimately bone problems and osteoporosis.

FAT S O LU BLE V ITAMIN

ALSO CLASS IFIED AS A HORMONE

BENEFITS

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E tocopherolAlso an antioxidant. It helps protect cells from damage. Also protects from a wide range of conditions associated with ageing including heart disease, stroke, arthritis and diabetes.

FOOD SOURCEMain source is fats and oils (nuts and cod liver oil). Also found in leafy green vegetables, beans, bananas, apples, corn and brussel sprouts.

DEFICIENCY SYMPTOMSDeficiency uncommon in healthy people. Symptoms include slow wound healing, lack of energy, lethargy, low sex drive and muscle weakness.

FAT S O LU BLE V ITAMIN

BENEFITS

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FluoridePrevents dental cavities and stimulates new bone formation. Majority of the fluoride in our body is attached to the hard (calcified) tissues in our body, including the bones and teeth.

FOOD SOURCEFluoridated water, tea, yeast and some fish.

DEFICIENCY SYMPTOMSTooth decay is a common effect from insufficient fluoride intakes. However excessive amounts can also cause dental issues.

TRA CE M INERA L

BENEFITS

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IodineNeeded by the thyroid gland to produce the hormones required for normal growth and metabolism. Also a key regulator of important cell processes.

FOOD SOURCETypically of marine origin: sea salt, some seafood, kelp, and seaweed.

DEFICIENCY SYMPTOMSLack of iodine causes the thyroid gland to swell in an attempt to extract iodine from the blood. Long term, this can cause symptoms of obesity, constipation, weakness and mental slowness. Severe deficiency can result in major negative effects on the fetus.

TRA CE M INERA L

BENEFITS

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IronInvolved in the transportation of oxygen to tissues throughout the body. There are two types of iron; haem (animal sources) or non-haem (plant-based). Haem iron is more easily absorbed, however all iron can be absorbed further with the help of vitamin C.

FOOD SOURCERed meat, eggs, chicken, soya beans, leafy green vegetables, shellfish and whole grains.

DEFICIENCY SYMPTOMSAnaemia, tiredness, sore tongue, cracks at the corners of the mouth and pale complexion. Severe signs include brittle nails, headaches, dizziness, loss of appetite, sleep problems, tingling hand and feet and palpitations.

TRA CE M INERA L

THE AUSTRALIAN RECOMMENDED DIETARY INTAKE OF IRON FOR WOMEN OF REPRODUCTIVE AGE IS DOUBLE THAT OF MEN

BENEFITS

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KMaintenance of normal blood coagulation. Also maintains bone and teeth health.

FOOD SOURCELeafy green vegetables like kale, spinach, parsley, peas, salad greens, cabbage, broccoli and brussel sprouts; and fruits such as avocado, kiwi, and grapes.

DEFICIENCY SYMPTOMSDeficiency is rare in adults unless they suffer from conditions that disrupt absorption such as Crohn’s disease, cystic fibrosis and ulcerative colitis.

FAT S O LU BLE V ITAMIN

VITAMIN K ABSORPTION CAN BE DECREASED BY A DIET WITH TOO MUCH SUGAR

BENEFITS

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MagnesiumEssential for releasing energy from food. Also has a role in producing insulin and maintaining heart health. An essential mineral to assist the body in coping with every day stresses.

FOOD SOURCEWhole grains, green vegetables, legumes, peas, beans, shellfish, almonds, cashews, Brazil nuts, pepitas, walnuts and pulses.

DEFICIENCY SYMPTOMSGetting tired easily, neurologic defects, muscular spasms, sleeping issues, cramps.

MAJOR M INERA L

AROUND 80% OF ALL THE ENZYMES IN YOUR BODY NEED MAGNES IUM

BENEFITS

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ManganeseEssential in the formation of bones and in maintaining blood sugar levels.

FOOD SOURCEAll kinds of vegetables, beetroot, whole grains, eggs and tea and coffee.

DEFICIENCY SYMPTOMSDeficiency is unusual, but symptoms include low blood sugar, reduced fertility and poor growth of bone and cartilage.

TRA CE M INERA L

ONLY ABOUT 5% OF THE MANGANESE IN FOOD ACTUALLY GETS INTO YOUR BLOOD

BENEFITS

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MolybdenumHelps process proteins and other substances.

FOOD SOURCELegumes, grain products, nuts, fruit and vegetables including sweet potato.

TRA CE M INERA L

BENEFITS

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PhosphorusVital for energy production and enables the B vitamins to work properly. Assists in the transportation of energy.

FOOD SOURCEDairy products, beef, chicken, eggs and seeds.

DEFICIENCY SYMPTOMSDeficiency is uncommon, but symptoms can include muscle weakness, appetite loss, anaemia and increased frequency of infections.

MAJOR M INERA L

PLAYS A VITAL ROLE IN MAINTAINING THE BALANCE OF ACIDITY AND ALKALINITY

BENEFITS

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PotassiumHelps the nervous system and muscles; helps maintain a healthy balance of water. Assists in the regulation of blood pressure, as sodium and potassium have effects on each other.

FOOD SOURCELeafy green vegetables, vine fruit such as tomatoes, cucumbers, zucchini, eggplant and pumpkin, root vegetables, beans and peas, tree fruits such as apples, oranges and bananas, milks and yoghurts and meats.

MAJOR M INERA L

POTASS IUM REQUIREMENTS TEND TO BE ALTERED WITH DIFFERENT CLIMATES AND PHYS ICAL ACTIVITY LEVELS DUE TO LOSS IN SWEAT

BENEFITS

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SeleniumFunctions as an antioxidant and helps protect cells from damage and regulates thyroid hormone.

FOOD SOURCEOrgan meats (like liver), chicken, fish, grains, seeds and Brazil nuts.

DEFICIENCY SYMPTOMSMild deficiency is symptom-free.

TRA CE M INERA L

THE LEVEL OF SELENIUM FOUND IN FRUIT AND VEGETABLES LARGELY DEPEND ON WHERE THEY WERE GROWN

BENEFITS

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SodiumThe body needs sodium to regulate blood pressure, blood volume and overall fluid balance. It is also needed for proper nerve and muscle function.

FOOD SOURCESalt is the most common form, but sodium is also found in a few other foods including milk and celery.

DEFICIENCY SYMPTOMSNot a problem in the western world. Generally, we all get too much sodium in the form of salt.

MAJOR M INERA L

BENEFITS

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SulphurOften referred to as the ‘beauty mineral’ due to its aid in detoxification, helping skin stay clear and youthful and also in giving hair its strength. Above this, it also boosts the immune system and is important to cellular respiration – which aids brain function and all cell activity.

FOOD SOURCEProtein foods such as eggs, meats and fish.

MAJOR M INERA L

BENEFITS

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ZincNecessary for a healthy immune system, as well as the reproductive and nervous systems.

FOOD SOURCEMost animal foods including red meat, eggs, shellfish, chicken and dairy products. It is also in shiitake mushrooms, nuts, pepitas and black pepper.

DEFICIENCY SYMPTOMSAppetite loss, no sense of taste or smell, skin problems, slow wound healing, menstrual problems in women and low sperm count in men.

TRA CE M INERA L

PEOPLE WITH A DIET HIGH IN PROCESSED AND REFINED FOODS ARE LIKELY TO HAVE A ZINC DEFICIENCY

BENEFITS

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AntioxidantAntioxidants help protect your cells against the damaging effects of free radicals. It is believed that this damage is a factor in the development of blood vessel disease, cancer, and other conditions.

No single antioxidant can protect the body, therefore it is important to eat a varied diet containing different fruits and vegetables.

FUNCT ION

HELPFUL SUPPLEMENTS

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Blood & heart health

Nutrition is an extremely important element in the prevention of heart and blood conditions. Vitamins and minerals perform specific functions in the body that can reduce the risk of heart conditions, such as regulating blood pressure and lowering cholesterol. However it can also also work the other way, for example magnesium deficiencies have been linked to high blood pressure and heart disease.

FUNCT IONHELPFUL SUPPLEMENTS

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Detoxification & fluid balance

Select minerals play an important role in regulating your body’s fluid balance. Proper fluid balance is important as it ensures the correct concentration of salts, sugars and other nutrients in your blood and also regulates blood pressure.

FUNCT ION

HELPFUL SUPPLEMENTS

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Eye health

Nutrition plays an important role in eye health. Certain vitamins and minerals are essential for ongoing eye health, while others, such as Vitamin A, are thought to be able to reduce your risk of macular degeneration.

It’s not just a myth, carrots are good for your eyes. They are rich in beta-carotene, a precursor for vitamin A. A lack of vitamin A can lead to cataracts and macular degeneration.

FUNCT IONHELPFUL SUPPLEMENTS

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Growth, energy & hormones

Vitamins and minerals are essential for normal growth and devleopment. For this reason, deficiencies among children can be quite damaging.

FUNCT IONHELPFUL SUPPLEMENTS

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Healthy nervous system

The nervous system supports functions including your heartbeat, breathing, memory and movement. Therefore it’s proper functioning is crucial and is impacted by adequate levels of many vitamins and minerals.

FUNCT IONHELPFUL SUPPLEMENTS

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Healthy hair, skin & nails

The nutrients that our hair and nails need to grow are found directly in the food we eat. Diet also plays a huge role in the appearance and health of our skin. Hair and nails that break easily and dull, dry skin can be the first indication of a vitamin deficiency.

FUNCT IONHELPFUL SUPPLEMENTS

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Healthy teeth & bones

Besides the obvious one, calcium, many other vitamins and minerals play an important role in teeth and bone health. For example, potassium can improve bone density.

FUNCT IONHELPFUL SUPPLEMENTS

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Immune function

A functioning immune system is crucial because it protects your body against infection and disease. A truly healthy immune system depends on a balanced mix of vitamins and minerals in your every day diet (it’s not enough to down a glass of orange juice when you’re starting to feel run down). Combine a healthy, varied diet with adequate sleep and regular exercise to get the greatest impact on your immune system.

FUNCT IONHELPFUL SUPPLEMENTS

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MetabolismThe major role of nearly all the major vitamins and minerals is to convert food consumed into energy. Each vitamin or mineral has a specific role in metabolism and so are all important individually. Thiamine for example, is needed to convert carbohydrates into energy.

FUNCT IONHELPFUL SUPPLEMENTS

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V ITAMINSAB1 thiamineB2 riboflavinB3 niacinB5 pantothenic acidB6 pyridoxineB7 biotinB9 folateB12 cobalaminC ascorbic acidD calciferolE tocopherolFolate B9K

MINERA LSCalciumChlorideChromiumCopperFluorideIodineIronMagnesiumManganeseMolybdenumPhosphorusPotassiumSeleniumSodiumSulphurZinc

FUNCT IONSAntioxidantBlood & heart healthDetoxification & fluid balanceEye healthGrowth, energy & hormonesHealthy nervous systemHealthy hair, skin & nailsHealthy teeth & bonesImmune functionMetabolism