VITAMINS VS MINERALS—WHAT’S THE DIFFERENCE?
Like peanut butter and jelly, vitamins and minerals just belong together. We’re so used to hearing these terms used in combination that it is easy to forget that they are completely different compounds. Vitamins and minerals are substances that our body needs to grow and function properly. They belong to a class of nutrients called “micronutrients.” Micronutrients refers to the fact that your body needs smaller amounts of them compared to the amounts it needs of the macronutrients: protein, carbohydrates, and fats. Let’s up the ante on your nutrition knowledge and learn a bit more about these nutrients and why we need them.
WHAT IS A VITAMIN?
As a group, vitamins are a diverse set of compounds, but here are a few defining features of these micronutrients:
- Vitamins are organic compounds, which means that they contain hydrogen and carbon.
- They are found in small amounts in foods.
- Vitamins are not made in the body at a level high enough to maintain health, if at all.
- Normal bodily functions such as growth, development, maintenance, and reproduction rely on the presence of vitamins. If they are inadequately supplied or absent in the diet, deficiency syndromes will develop.
Vitamins are classified into two groups based on whether they are soluble in water or fat. This makes a difference to us because their “solubility” determines how they are absorbed, stored and excreted from our body.
FAT-SOLUBLE VITAMINS
Vitamins A, D, E and K are the fat-soluble vitamins. They must be absorbed alongside dietary fat. They are often found in fat-containing areas of the body like the eyes, liver, and cell membranes. Fat-soluble vitamins are mostly excreted through feces.
Vitamin A
Found in brightly colored fruits and vegetables like cantaloupe, carrots, tomatoes, and pumpkins; vitamin A is key for vision, growth, cell generation, bone development and immune function.
Vitamin D
Your body can make Vitamin D when your skin is exposed to sunlight, but can also be found in fortified milk, eggs, and liver. Vitamin D supplement is most well-known for calcium absorption and bone maintenance, but is also important for regulating cell growth, immune function, inflammatory response, and blood glucose metabolism, to name a few.
Vitamin E
Found in oils like extra virgin olive oil, canola, and whole-grain cereals and legumes; vitamin E is interesting because it has antioxidant activity. Vitamin E is known for its role in protecting cell membranes and does so by stopping free radicals from “oxidizing” the fats that form the cell’s structure.
Vitamin K
You can find vitamin K in green vegetables like broccoli, spinach, and kale. The bacteria in our large intestine can also make Vitamin K (amazing, right?). Vitamin K is quite important for our blood’s clotting ability and for bone metabolism.
WATER-SOLUBLE VITAMINS
Thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, biotin, folic acid, vitamin B12, and vitamin C are the water-soluble vitamins. These nutrients function as cofactors or cosubstrates of enzymes that keep our body functioning. The body doesn’t store a ton of the water-soluble vitamins, so their regular consumption is necessary.
Thiamin
Also known as vitamin B1, thiamin is very important for carbohydrate metabolism and brain function. Some of the best sources of this important B vitamin are pork, other meats, legumes, fortified whole grain products, cereals, and bread.
Riboflavin
Also known as vitamin B2, riboflavin is involved in carbohydrate, amino acid and fat metabolism. It also helps to support the body’s natural antioxidant system. Meat and dairy products are the richest source of riboflavin, but it is also available in leafy greens.
Niacin
Also known as vitamin B3, niacin is involved in the function of more than 200 enzymes that are used in carbohydrate, fat and amino acid metabolism. This B vitamin can be found in lean meats, poultry, peanuts, and enriched grain products.
Vitamin B6
Also known as pyridoxine, B6 vitamin is involved in the function of over 100 enzymes. Its most important role is in the metabolism of amino acids. Vitamin B6 is found in many foods including meats, whole grains, vegetables, and nuts.
Pantothenic Acid
This B vitamin is key for the creation of energy from the foods that we eat. You can find it in nearly all plant and animal foods, so it is easy to get. Great sources include meat, mushrooms, broccoli, egg yolks, milk, and sweet potatoes.
Biotin
Biotin is a coenzyme in many energy creation processes in the body. It Is available in foods like milk, egg yolk, and some vegetables. The bacteria in our intestines also make this vitamin.
Folic Acid
Folic acid is probably one of the most well-known B vitamins thanks to its role in the prevention of neural tube defects in developing fetuses. This nutrient is also important for the formation of red and white blood cells, which is why folic acid is often linked to anemia. Folic acid can be found in many foods including beef, mushrooms, leafy green veggies, and whole wheat bread. Many grain products are fortified with folic acid. You may also see it listed as folate on labels.
Vitamin B12
B12 is involved in the processes that keep all types of cells alive, and is especially important in the digestive tract, bone marrow and nervous tissue. The best sources of B12 are animal sourced foods like milk, eggs, fish, cheese, and meats. Those following a strict vegan diet need to supplement with B12 because this nutrient is not readily available in plant foods.
Vitamin C
Who could ever forget about vitamin C? This is the lone water-soluble vitamin that is not a B vitamin! Vitamin C is an antioxidant, but it is also related to our body’s production of collagen. You can find vitamin C in most fruits and vegetables, especially oranges, grapefruit, strawberries, brussels sprouts, and broccoli.
WHAT IS A MINERAL?
Minerals are essential nutrients, meaning we must get them through our diets. The structure of minerals is simple, especially compared to vitamins. Minerals are found in soil and rock. They play a variety of roles like functioning as electrolytes, maintaining the structure of our bones and teeth, regulating growth processes, and supporting the immune system. Like vitamins, minerals are categorized into a few groups including macrominerals, microminerals and ultratrace minerals.
MACROMINERALS
Our bodies need 100mg or more of the macrominerals per day, so they are classified separately from the microminerals that we need in much smaller amounts. Many macrominerals are also electrolytes which are important for fluid balance and the function of our cells. Sodium, potassium, calcium, magnesium, chloride, and phosphorus are all electrolyte minerals.
Calcium
Mainly found in the bones and teeth, calcium is involved in the structure of our body in a major way. It is also an electrolyte that is involved in metabolic function. Find this nutrient in dairy products, fortified juices, some types of tofu and in leafy green vegetables like kale or broccoli.
Phosphorus
Our DNA is based on phosphate molecules and our energy creation processes also rely on phosphorus, so this nutrient is very important. Plus, it is a minor electrolyte. Good sources of phosphorus include milk, nuts, legumes, cereals, and grains.
Magnesium
This mineral is a cofactor in over 300 enzymes that are used for food metabolism and important for neuromuscular communication and so much more. You can find it in nuts, legumes, dark green vegetables.
Microminerals
Our body also needs minerals for optimal performance of enzymes, which is the main function of most microminerals.
Iron
Iron is involved in red blood cell function, muscle activity and some enzyme activity. The best sources of iron are liver, seafood, lean meat, and poultry. Dried beans and vegetables are the best plant sources.
Copper
Copper is an important component of enzymes and maintenance of connective tissue. Copper supplements can be found in animal products, chocolate (yay!), nuts, cereal, grains, legumes, and dried fruits.
Fluoride
The best understood role of fluoride is its function in tooth enamel. Other than that, there are not well documented requirements for this mineral in human metabolic pathways. Fluoride occurs naturally on earth and is released from rocks into soil and water. It is also added to the water supply through community fluoridation. So fill up that water bottle as this is one the best ways to get this tooth-loving mineral.
Zinc
Zinc is associated with the function of over 300 enzymes and helps with metabolism of carbohydrates, fats, and proteins. It is also important for immune function. The best sources of zinc supplements are meat, fish, poultry, and fortified cereals.
READ MORE: 10 Foods High In Zinc
ULTRATRACE MINERALS
Iodine, selenium, manganese, molybdenum, chromium, and a few others are defined as ultratrace minerals. These nutrients are only found in very small quantities in the body and have a couple of important processes in the body. For example, chromium is an ultratrace mineral that we need in very small amounts but plays a role in blood glucose regulation.
NOURISHING YOUR BODY
Vitamins and minerals are essential nutrients that are needed for our bodies to function properly. They play roles in cell growth, immune function, the structure of the body, protecting our body from oxidation, energy metabolism, blood clotting, fluid balance and so many more. By eating a varied diet, you can provide your body with the nutrients it needs to function at its best. Supplements may come in handy when your diet just isn’t cutting it. It’s no wonder we are always being told to eat more vegetables, fruits, dairy, lean meats, fish, legumes and nuts—these foods are packed with vitamins and minerals that are absolutely essential for our body to function at its best!
Advanced Nutrition and Human Metabolism. (2005). (S. S. Gropper, J. L. Smith, & J. L. Groff Eds. 4th Edition ed.). Belmont, CA: Thomson Wadsworth.
Krause‘s Food, Nutrition & Diet Therapy. (2004). (L. K. Mahan & S. Escott-Stump Eds. 11th Edition ed.): W.B. Saunders Co.
