Minerals and Vitamins are also known as micronutrients because they are responsible for many of our body processes even though they are required by the body in relatively small amounts.
What’s the Difference?
Vitamins are organic substances (in chemistry, an organic compound is generally any chemical compound that contains carbon). Vitamins are made by plants and animals. They are a total of 13 vitamins available in plants and animals (vitamins A, C, D, E, K, and the B vitamins (thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate). Our body only makes vitamin K and D.
Minerals are inorganic substances not made by living things. They are found in soil and water, absorbed by plants and eaten by humans and animals. Some examples of minerals are iron, calcium, and potassium.
Micro & Macro
The human body needs micronutrients (vitamins and minerals) and macronutrients (carbohydrate, protein, and fat). Micronutrients help your body use macronutrients and support many body processes including: blood pressure regulation, blood sugar regulation, brain function, digestion, growth and development, heart function, hormone production, muscle contraction, nervous system function, red blood cell formation, reproduction, taste and smell, vision and wound healing. While you only need a small number of micronutrients, failing to get even those small quantities virtually guarantees disease.
What if I don’t get enough?
"Essential micronutrients” are vitamins and minerals that your body cannot manufacture in sufficient amounts on its own. Living for months without fresh fruits or vegetables—the main sources of vitamin C—caused the bleeding gums and listlessness of scurvy, a disease that often proved fatal.
In the United States true vitamin and mineral deficiencies—in which the lack of a single nutrient leads directly to a specific ailment—are rare because our extensive supply of inexpensive food, and the fortification of many common foods with some key nutrients. However, eating less than optimal amounts of important vitamins, minerals, and other compounds can still contribute to a number of major illnesses, such as heart disease, type 2 diabetes, cancer, and osteoporosis. Young children, pregnant women and women capable of becoming pregnant are not getting the recommended levels of Calcium, Iron, Potassium and Vitamin D.
What should I eat?
The best source of micronutrients are nutrient-dense foods. Nutrient-dense foods and beverages contain vitamins, minerals, dietary fiber, and other beneficial substances that may have positive health effects. They are also naturally lean or low in saturated fat and have little or no added saturated fat, sugars, refined starches, and sodium. Examples of nutrient dense foods are: beans and peas, eggs, fat-free (skim) and low-fat (1%) dairy products, fruits, seafood, lean meats and poultry, vegetables, and whole grains and healthy fats such as unsalted nuts and seeds and olive oil.
Eat a variety of nutrient dense foods more often to obtain micronutrients through your diet rather than supplements. No evidence shows that supplements have more benefits than following a healthy diet. Instead of supplements, it is wiser to use various foods to boost your immune system and be in a good health.
Ines Beltran
Family & Consumer Sciences Agent UGA Gwinnett Extension Office
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