Learn 8 Key Roles of Vitamins and Minerals for a Healthy Lifestyle

Vitamins and Minerals
Vitamins and Minerals

Why Do We Need Vitamins and Minerals?

People always talk about fat, protein, carbohydrates and sugar requirements for a healthy body. Whenever someone designs any diet plan, always try to focus on these macro-nutrients. It’s a truth that these macronutrients are essential, but it does not mean that we can ignore the importance of vitamin and minerals. Deficiencies of vitamins and minerals may result in the lack of performance and probably harm your healthy lifestyle.

By the proper intakes of vitamins and minerals and by following a few other healthful practices from youth or middle age on, you can extend your life and years of well-being by twenty-five years

Vitamins are the micronutrients that are present in the bodies in small amounts. There are two types of vitamins which are Fat-soluble (A, D, E, K) and Water-Soluble (B, C). You should consume both types of vitamins to make your body active and energetic.

10 Reasons for Increasing the Intake of Vitamins and Minerals

A human body needs vitamins and minerals at every stage of life. Our body only performs well if we give it to the right dose of macronutrients and vitamins and minerals. Let’s go for these reasons that make vitamins and minerals supplements equally valuable for a healthy body.

Poor Digestion

  • Poor digestions of foods limit the intake of vitamins and minerals in the body. Such as if you do not chew well or even eat too fast.

Hot Drink

  • Excessive intake of tea and coffee can cause inflammation of the digestive linings that results in less extraction of vitamin and mineral.


  • Excess intake of alcohol slows the metabolism and digestion procedure that ultimately puts an extra load on the liver and damage it.

Fad Diets

  • Sticking with fad diets or low calories diets i.e. 800 calories diet plan for a longer duration can cause a serious lack of vitamin and mineral intake.


  • Overcooking process of foods including vegetables destroys the minerals. Light steaming is preferable.

Food Processing

  • The amount of Vitamin E reduces after defrosting of foods.


  • Antibiotics are best known to fight against infection, but it also fights against friendly bacteria which helps the absorption of B vitamins.

Food Allergies

  • People have different types of food allergies. Such as nuts allergies and the most common gluten and lactose allergies. Skipping gluten foods mean the loss of significant dietary sources of nutrients that include thiamine and calcium.

Accident and Illness

  • Accidents such as burning may result in loss of protein. Similarly, surgery enhances the requirements of zinc and vitamin E.


  • Vitamin B2, B5, B6 and C requirements are increased because of physical and emotional stress.


  • During pregnancy, extra 300 calories are needed which means if there is an increase in fat, protein and carbohydrates requirements then there should be an increase in vitamins and minerals requirements. Nutrients that should increase include B1, B2, B3 folic acid, A, D, E and minerals like calcium, magnesium, zinc.


  • Athlete need to eat more because of increased energy requirements to perform physical activities. They also need an excess dosage of Vitamin C and iron.

Functions of Vitamins and Minerals

Lack of energy and the feeling of fatigue is a complaint regarding age-old. Human body energy levels only increase by intake of Vitamins. For an energetic and long life, Vitamin B is necessary. Natural foods are abundant with Vitamin B. The typical American diet has a deficiency of Vitamin B. We see a Vitamin B deficiency in people who are on weight-loss diets.

(B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), pantothenic acid and these vitamins include in a group of eight vitamins. In energy production, each vitamin plays a significant role. B-complex is important with any single B-vitamin to increase energy levels.

  • Role in the metabolic process of food and alcohol B1-Thiamin vitamin plays a significant role. The Action of the adrenal gland and boosts immunity function.
  • Fatigue, blindness, and anemia are caused due to the intake of the low level of the B2-Riboflavin. For the production of energy, Riboflavin is required.
  • To produce energy in the body, vitamin B3-Niacin also helps. For treating neurological diseases and high cholesterol, Niacin is used. Niacin reduces the production of lipoproteins, an important risk factor in heart patients if the patient uses it with the combination of Vitamin C.
  • On the list of the main energy boosters, B5-Pantothenic acid is always on the top. It is also known as an ‘anti-stress’ vitamin.
  • To fight fatigue B12 also helps a lot. For the formation of red blood cells, Vitamin B12 is a vital nutrient. With our energy levels, Red blood cells are associated.
  • B-complex vitamins work better if you want to keep your energy level high.
  • B6 (Pyridoxine) promotes carbohydrates, fat, and protein. Carbohydrates are the primary source of fuel in the body.
  • B9 (Folic Acid) important to suit aerobic activities.

Read more: 13 Essential Vitamins—And How to Get Enough of Them in Your Diet


First and foremost, the main purpose of vitamins and minerals include repair and growth of body cells, tissues, and organs, bone, and muscles. They also encourage the chemical processes in the body like the whole digestion process. However, consistently lower intakes of vitamins and minerals may result in different diseases such as loss of appetite and energy, beriberi, and pain in the calf muscles. Similarly, there are few more conditions which demands more vitamins and minerals like lip and tongue soreness, skin lesions, skin problems but on the other hand you should be careful or avoid extra dosage of vitamins.

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