Vitamins and essential minerals are involved in numerous metabolic processes.

They play, inter alia, a

major part in the electrolyte and water metabolism, and are indispensable for the immune system as well
as for the development and function of bones, muscles and teeth.
What are vitamins?
Vitamins are organic compounds which the human organism cannot or only insufficiently produce, apart
from a few exceptions. Since they are indispensable for humans, vitamins must be taken up through diet.
They are formed by plants and microorganisms and are mainly contained in plant-based food fruit,
vegetables, cereals. They reach the animal organisms through feed and are therefore also in meat, fish,
eggs, milk and products made of them. Vitamins are classified according to their solubility.
Classification of the 12 Vitamins According to their Solubility
Water-Soluble Vitamins

Fat-Soluble Vitamins

Vitamin B1

Vitamin A

Vitamin B2

Beta carotene (provitamin A)

Niacin

Vitamin D

Vitamin B6

Vitamin E

Folate

Vitamin

Panthotenic acid

Biotin

Vitamin B12

Vitamin C

What are minerals?

Minerals are inorganic nutritive elements which occur in plant-based and animal foods. The human body
depends on the supply of certain so-called essential minerals. Since the organism needs them in different
amounts, they are subdivided into essential major and / or trace elements.
Essential Major and Trace Elements
Major elements

Trace elements

Sodium

Iron

Chloride

Iodine

Potassium

Fluoride

Calcium

Zinc

Phosphorus

Selenium

Magnesium

Copper

Manganese

Chromium

Molybdenum

Cobalt

Nickel

Properties of Boron:
Boron can help raise low testosterone levels
back to normal levels.
Sources of Boron:
Raisins, Parsley Flakes, Apples and Almonds.
Properties of Calcium:
Calcium maintains strong bones and healthy
teeth.
Properties of Chlorine:
Chlorine helps keep you to stay supple.
Properties of Chromium:
Chromium helps to control the blood's
cholesterol levels.
Sources of Chromium:
Cereals, Fresh fruit, Nuts, Wholemeal flour,
Brewer's yeast.

Properties of Manganese:
Manganese helps prevent fatigue.
Sources of Manganese:
Avocados, Nuts, Pulses, Tea, Vegetables,
Whole-grain cereals.
Properties of Molybdenum:
Molybdenum helps in the fight against dental
cavities and tooth decay.
Sources of Molybdenum:
Beans, dark green leafy vegetables, legumes,
peas, beans, cereals, rice, yeast, whole grains.
Properties of Phosphorous:
Phosphorous helps the body repair itself.
Sources of Phosphorous:
Most Fruits, Pulses, Vegetables(esp.leafy
green).

Properties of Copper:
Copper keeps up your energy by aiding Iron
absorption.
Sources of Copper:
Cocoa, Peas, Raisins. Nuts (particularly
walnuts, peanuts, Brazil nuts and cashews),
Breads and cereals.

Properties of Potassium:
Potassium assists in reducing blood pressure.
Sources of Potassium:
Cereals, Coffee, Fresh Fruits, Vegetables,
Whole-grain flour.

Properties of Fluorine:
Fluorine strengthens bones.

Properties of Selenium:
Selenium helps the tissues retain its elasticity.
Sources of Selenium:
Garlic, Whole-grain flour.

Sources of Iodine:
Fruits and vegetables grown in coastal
regions. Iodized salt.
Properties of Iron:
Iron promotes resistance to disease.
Sources of Iron:
Green (leafy) vegetables, Nuts, Peas, Whole
grains, Oat Bran, Apricots.
Properties of Magnesium:
Magnesium promotes a healthy cardiovascular system.
Sources of Magnesium:
Green leafy vegetables, Nuts, Whole meal
flour.

Properties of Sodium:
Sodium helps your muscles to function.
Sources of Sodium:
Table Salt etc.
Properties of Sulfur:
Sulfur keeps hair, fingernails and skin strong
and healthy.
Sulfur helps the body rid itself of toxins.
Sources of Sulphur:
Garlic, cabbage, brussels sprouts, onions,
turnips, kale, lettuce.
Properties of Zinc:
Zinc governs the contractility of muscles.

Sources of Zinc:
Whole-grain flour.

MINERALS
The term "minerals" is applied to chemical elements present in the ash of calcined tissue . Dietary
minerals may be present in inorganic salts, or as part of carbon-containing organic compounds.
Calcium
More than 99% of total body calcium is stored in the bones and teeth. Calcium is also found in body
fluids where its function is to regulate contractions of blood vessels and muscles.
Age

Calcium DRI (mg/day)

0-6 months

210

7-12 months

270

1-3 years

500

4-8 years

800

9-18 years

1300

19-50 years

1000

51+ years

1200

Fluorine
The main source of fluoride is drinking water. Fluorine hardens tooth enamel and effectively prevents
dentalcaries.
Iodine
is primarily involved in the synthesis of two thyroid hormones, thyroxine and triiodothyronine . In
adults, about 80% of the iodide absorbed is trapped by the thyroid gland.

Thyroxine

Iron
is a component of hemoglobin, myoglobin, and many enzymes in the body. Excess iron is toxic and
may damage the intestines and other organs, as well as cause vomiting and diarrhea.

Heme, a constituent of hemoglobin

Magnesium
Magnesium is involved in the synthesis of protein, and it assists in the functioning of some enzymes .
Most dietary magnesium comes from nuts, cereals, and dark green, leafy vegetables which are rich in
chlorophyll.
Age

Magnesium DRI (mg/day)

0-6 months

30

7-12 months

75

1-3 years

80

4-8 years

130

9-13 years

240

14-18 years

boys: 410, girls: 360

19-30 years

men: 400, women: 310

31+ years

men: 420, women: 320

Chlorophyll A

Manganese
is necessary for healthy bone structure and is a component of several enzyme systems , including
manganese-specific glycosyltransferases and phosphoenolpyruvate carboxykinase. Manganese is found
in cereals and nuts. The adequate intake of manganese is 2 to 5 mg/day.
Molybdenum
is a component of coenzymes necessary for the activity of xanthine oxidase, sulfite oxidase, and
aldehyde oxidase. Sulfite oxidase catalyzes the transformation of sulfite to sulfate which is necessary
for the metabolism of sulfur-containing amino acids, such as cysteine. Legumes such as lentils, beans,
and peas are good sources of molybdenum. The Recommended Dietary Allowance (RDA) for adult men
and women is 45 micrograms/day. The tolerable upper intake level is 2 mg/day.
Potassium
maintains fluid volume inside and outside of cells, and acts to blunt the rise of blood pressure in
response to excess sodium intake. The adequate intake of potassium is 4.5 grams per day for children
9 to 13 years old, and 4.7 grams per day for older persons. Potassium is generally found in fruits and
vegetables, dried peas, dairy products, meats, and nuts. Potassium from supplements or salt
substitutes can result in hyperkalemia and possibly sudden death if excess is consumed by individuals
with chronic renal insufficiency (kidney disease) or diabetes.
Sodium
is usually consumed as table salt (Sodium Chloride, NaCl). The Adequate Intake of 1.5 grams per day
with an upper limit of 2.3 grams per day is calculated to meet the needs for sweat losses for
individuals 8 years or older engaged in recommended levels of physical activity. Active people in
humid climates who sweat excessively may need more than the Adequate Intake. The upper limit
applies to healthy individuals without hypertension, but may be too high for persons with
hypertension.
Zinc
is contained mainly in bones, teeth, hair, skin, liver, muscle, leukocytes, and testes. Zinc is a
component of several hundred enzymes, including many nicotinamide adenine dinucleotide (NADH)
dehydrogenases, RNA and DNA polymerases, and DNA transcription factors as well as alkaline
phosphatase, superoxide dismutase, and carbonic anhydrase. The Recommended Daily Allowance
(RDA) of zinc is 11 milligrams for men, and 8 milligrams for women.. Good dietary sources of zinc
include mollusks, such as oysters, and cereals.

VITAMINS
Biotin(VitaminB7)
Biotin (Vitamin B7) acts as a coenzyme for carboxylation reactions essential to fat and carbohydrate
metabolism. Adequate intake for adults is 30 g/day. Liver, egg yolks, green vegetables, and whole
grains are rich sources of biotin.

Biotin

FolicAcid(VitaminB9)
Folate, also called Vitamin B9, is involved in maturation of red blood cells and the synthesis of purines

and pyrimidines which are required for development of the fetal nervous system. Adequate folic acid
intake before conception and throughout the first trimester of pregnancy helps prevent certain brain
and spinal cord defects such as spina bifida. Folate is absorbed in the duodenum and upper jejunum.
The US recommended daily dose for folate is 400 g and the upper limit is 1000 g. Folate is
essentially nontoxic. Deficiency produces megaloblastic anemia indistinguishable from that due to
vitamin B12 deficiency. A deficiency of folate in old age significantly increases the risk of developing
dementia. Folic acid is found in dried peas, dried beans, yeast, and leafy green vegetables such as
spinach, endive, lettuce, and mustard greens.

Folic Acid
Niacin(VitaminB3)
Niacin (Vitamin B3 or nicotinic acid) derivatives include nicotinamide adenine dinucleotide (NAD) and
nicotinamide adenine dinucleotide phosphate (NADP), which are coenzymes in oxidation-reduction
reactions vital in cell metabolism. Dietary niacin deficiency causes pellagra, a disease characterized by
dermatitis, gastrointestinal disorders, and mental disturbances. Primary deficiency results from
extremely inadequate intake of both niacin and the amino acid tryptophan, which usually occurs in
areas where maize (Indian corn) constitutes a substantial part of the diet. Mushrooms and fish are
good sources of niacin.

Niacin

PantothenicAcid(VitaminB5)
Pantothenic acid (Vitamin B5) is widely distributed in foods, and high amounts are found in whole
grain cereals, legumes, eggs, and meat. Pantothenic acid is needed to form coenzyme-A (CoA), and is
critical in the metabolism and synthesis of carbohydrates, proteins, and fats. Adults require about 5
mg/day. Pantothenic acid is found in mushrooms, yeast, and liver.

Pantothenic acid (vitamin B5)

Riboflavin(VitaminB2)
Riboflavin (Vitamin B2) is involved in carbohydrate metabolism as an essential coenzyme in many
oxidation-reduction reactions. Riboflavin is essentially nontoxic. Riboflavin deficiency usually occurs
with other B-vitamin deficiencies. Symptoms and signs include sore throat, lesions of the lips and
mucosa of the mouth, glossitis, conjunctivitis, seborrheic dermatitis, and normochromic-normocytic
anemia. Riboflavin is found in mushrooms, yeast, and meats such as beef, pork, and lamb.

Riboflavin (Vitamin B2)

Thiamin(VitaminB1)
Thiamin or Thiamine (vitamin B1) is widely available in the diet. Thiamin is involved in carbohydrate,
fat, amino acid, glucose, and alcohol metabolism. Thiamin is essentially nontoxic. Thiamin deficiency
(causing beriberi) is most common among people subsisting on highly refined rice or other
carbohydrates in developing countries. Bean sprouts, brewer's yeast, and fortified cereals are good
sources of thiamin.

Thiamin (vitamin B1)

Vitamin A
Vitamin A (retinol) is required for the formation of rhodopsin, a photoreceptor pigment in the retina.
Vitamin A helps maintain epithelial tissues. Normally, the liver stores 90% of the body's Vitamin A. To
use Vitamin A, the body releases it into the circulation bound to prealbumin (transthyretin) and
retinol-binding protein. -carotene and other provitamin carotenoids, contained in green leafy and
yellow vegetables and deep- or bright-colored fruits, are converted to Vitamin A. Carotenoids are
absorbed better from vegetables when they are cooked or homogenized and served with some fats or
oils. The Recommended Dietary Allowance (RDA) of Vitamin A is 900 micrograms for men, and 700
micrograms for women. Deficiency impairs immunity and causes skin rashes and typical ocular effects
such as dry eyes and night blindness.

Retinol (Vitamin A)

VitaminB12
Cobalamin is a general term for compounds with biologic vitamin B12 activity. These compounds are
involved in nucleic acid metabolism, methyl transfer, and myelin synthesis and repair. They are
necessary for the formation of normal red blood cells. Vitamin B12 is released in the stomach's acid
environment and is bound to R protein. Pancreatic enzymes cleave the B12-R protein complex in the
small intestine. After cleavage, intrinsic factor, secreted by parietal cells in the gastric mucosa, binds
with vitamin B12. Intrinsic factor is required for absorption of vitamin B12, which takes place in the
terminal ileum. The Recommended Dietary Allowance (RDA) is 2.4 micrograms, which is the amount
found in 3 ounces (85 grams) of meat. Vitamin B12 is found in clams, oysters, turkey, chicken, beef,
and pork. Dietary vitamin B12 deficiency usually results from inadequate absorption, but deficiency
can develop in vegans who do not take vitamin supplements. Deficiency causes megaloblastic anemia,

damage to the white matter of the spinal cord and brain, and peripheral neuropathy which is
characterized by tingling or numbness in the hands or feet.

Cyanocobalamin (Vitamin B12)

VitaminB6
Vitamin B6 includes a group of closely related compounds: pyridoxine, pyridoxal, and pyridoxamine.
They are metabolized in the body to pyridoxal phosphate, which acts as a coenzyme in many
important reactions in blood, central nervous system, and skin metabolism. Vitamin B6 is important in
the biosynthesis of heme and nucleic acid, as well as in lipid, carbohydrate, and amino acid
metabolism. Vitamin B6 is found in a variety of vegetables and meats. Many breakfast cereals are
fortified with Vitamin B6. Some natural sources of Vitamin B6 are brewer's yeast, Chinese cabbage
(pak-choi), and red and green peppers.

Pyridoxine (Vitamin B6)

VitaminC
Vitamin C (ascorbic acid) plays a role in collagen, carnitine, hormone, and amino acid formation. It is
essential for wound healing and facilitates recovery from burns. Vitamin C is also an antioxidant,
supports immune function, and facilitates the absorption of iron. In developed countries, deficiency
can occur with general undernutrition, but severe deficiency (causing scurvy) is uncommon.
Symptoms of deficiency include fatigue, depression, and connective tissue defects such as gingivitis,
rash, internal bleeding, or impaired wound healing. The Recommended Dietary Allowance (RDA) is 75
milligrams for women, 90 milligrams for men. The tolerable upper intake level of Vitamin C is
approximately 2 grams (2000 mg) per day. Higher amounts can cause stomach upset and diarrhea.
Vitamin C is found in fresh fruits and vegetables. Citrus fruits like oranges and lemons are good
sources of vitamin C.

Ascorbic acid (Vitamin C)

VitaminD
Vitamin D has two main forms: D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D3 is synthesized
in skin by exposure to sunlight (ultraviolet radiation) and obtained in the diet chiefly in fish liver oils
and egg yolks. In some developed countries, milk and other foods are fortified with vitamin D. Human
breast milk is low in vitamin D, containing an average of only 10% of the amount in fortified cow's
milk. Requirements for vitamin D increase with aging. Vitamin D is a prohormone with several active
metabolites that act as hormones. Vitamin D3 is metabolized by the liver to 25(OH)D, which is then
converted by the kidneys to 1,25(OH)2D (1,25-dihydroxycholecalciferol, calcitriol, or active vitamin D
hormone). 25(OH)D, the major circulating form, has some metabolic activity, but 1,25(OH)2D is the
most metabolically active. Inadequate exposure to sunlight may cause vitamin D deficiency. Deficiency
impairs bone mineralization, causing rickets in children and osteomalacia in adults and may contribute
to osteoporosis.

Vitamin D metabolism

Cholecalciferol
(Vitamin D3)

The current recommendations from the Institute of Medicine are 200 IU/day from birth through age
50, 400 IU for those aged 51 to 70, and 600 IU for those over 70 years. These recommendations were
established by determining the level of Vitamin D that was enough to prevent bone demineralization or
rickets. The safe tolerable upper intake level for Vitamin D is 10,000 IU/day.
Randomized trials using the currently recommended intakes of 400 IU of Vitamin D/day have shown
no appreciable reduction in fracture risk. In contrast, trials using 700-800 IU Vitamin D/day found less
fracture incidence[8]. Adults should be consuming at least 1000 IU per day of Vitamin D to maintain
blood serum levels that are effective for strengthening the bones.
VitaminE
Vitamin E is a group of compounds (including tocopherols and tocotrienols) that have similar biologic
activities. The most biologically active is -tocopherol, but -, -, and -tocopherols also have
important biologic activity. These compounds act as antioxidants, which prevent lipid peroxidation of
polyunsaturated fatty acids in cellular membranes. Plasma tocopherol levels vary with the total plasma
lipid levels. Normally, the plasma -tocopherol level is 5 to 20 g/mL. Dietary vitamin E deficiency is
common in developing countries. Vitamin E deficiency causes degeneration of the axons of neurons
(nerve cells) resulting in neurologic deficits, and fragility of red blood cells which is generally
diagnosed as hemolytic anemia. Taking Vitamin E supplements is not recommended because studies
have found an increased risk of heart failure and general mortality. Vitamin E is found in spinach,
watercress, mustard greens, and many green leafy vegetables. Good sources of Vitamin E are oily
plant seeds such as peanuts and sunflower kernels.

Alpha-tocopherol (Vitamin E)

VitaminK
Vitamin K1 (phylloquinone) is dietary vitamin K. Dietary fat enhances its absorption. Infant formulas
contain supplemental vitamin K. Vitamin K2 refers to a group of compounds (menaquinones)
synthesized by bacteria in the intestinal tract; the amount synthesized does not satisfy the vitamin K
requirement. The Recommended Dietary Allowance (RDA) is 120 micrograms for men, and 90
micrograms for women. Vitamin K controls the formation of coagulation factors II (prothrombin), VII,
IX, and X in the liver. In healthy adults, dietary vitamin K deficiency is uncommon because vitamin K
is widely distributed in green vegetables such as kale, spinach, and mustard greens. The bacteria of
the normal gut also synthesize menaquinones.

BORON: