Vitamins and minerals are classified as micronutrients. They are needed in very small quantities but are vital to human nutrition and wellbeing.
Vitamins
Vitamins are organic compounds obtained from the foods we eat. An exception is vitamin D which can be made in the body. However, it is also obtained in the diet. Vitamins are generally divided into water soluble and fat soluble vitamins. The fat soluble vitamins are A, D, E and K (spells ADEK), and the water soluble vitamins are vitamins B and C. Vitamin B is really a complex of vitamins consisting of 8 vitamins which includes: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cyanocobalamin (B12). Use this mnemonic to remember the eight B vitamins:
“The rich never pay pennies, but full cash”
The (B1 = thiamine)
Rich (B2 = riboflavin)
Never (B3 = niacin)
Pay (B5 = pantothenic acid)
Pennies (B6 = pyroxidine)
But (B7 = biotin)
Full (B9 = folate)
Cash (B12 = cyanocobalamin)
Some vitamins are destroyed or lost during food processing. For example, during milling of grains, removal of the outer bran can significantly reduce vitamin content due to vitamins residing in the bran. Cutting and grinding damage cells and cause juices and vitamins to be leached out. In addition, very high temperatures such as those used in canning, can significantly deteriorate vitamins. Eating a wide variety of foods including fruits and vegetables in adequate amounts will reduce your risk of vitamin deficiencies.
Minerals
Unlike vitamins, minerals are inorganic substances. We need some of them in greater amounts than others. The ones that are needed in large quantities (>100 mg/day) are called macrominerals. The ones that are needed in small quantities (<100 mg/day) are called microminerals. The macrominerals are: Phosphorus, potassium, magnesium, calcium, sodium, chlorine and sulfur. The microminerals are: Chromium, cobalt, copper, fluorine, iodine, iron, manganese, molybdenum, selenium, and zinc. Use this acronym to remember the macronutrients:
“Plenty posh Mercedes cars started crashing suddenly”
Plenty (phosphorus)
Posh (potassium)
Mercedes (magnesium)
Cars (calcium)
Started (sodium)
Crashing (chlorine)
Suddenly (sulfur)
Minerals are more heat-stable than vitamins, but similar to vitamins, they can be lost due to leaching of food juices. Cooking generally improves the bioavailability of minerals by destroying anti-nutrients that prevents their digestion and absorption.
Reference: Potter, N. N. & Hotchkiss, J. H. (1998). Food Science, 5th edition. New York, NY: Springer Science+Business Media LLC.
