Vitamins And Minerals

Vitamins and minerals are essential nutrients required to nourish the entire body for optimal health and without them you will not achieve all the benefits that go with optimum health. 


Vitamins are required by the body for cell function, growth and development and required for the body to work properly. They also play important roles in bodily functions such as metabolism, immunity and digestion. Each vitamin has an important job in the body and a vitamin deficiency occurs when you do not get enough of a certain vitamin or vitamins. Vitamin deficiency can cause health problems.

There are two types of vitamins, water-soluble and fat-soluble vitamins.

Water Soluble Vitamins

Water soluble vitamins are vitamin C and vitamin B Complex. Water soluble vitamins dissolve in water and are stored in the body in limited amounts and any excess is excreted in the urine.

  • Vitamin C is found in citrus fruits, broccoli, tomatoes, peppers, watercress, cabbage, cauliflower and strawberries and many other fruits and vegetables.
  • Vitamin B1 is found in vegetables
  • Vitamin B2 is found in vegetables, mackerel and milk
  • Vitamin B3 is found in vegetables and some meat, poultry, fish and eggs
  • Vitamin B6 is found in offal, meat, poultry, fish and some plant foods.
  • Folic Acid is found in meats, poultry, fish and whole grains.
  • Vitamin B12 is found in animal foods, meat, poultry, fish, eggs and milk products.

Fat Soluble Vitamins 

Fat soluble vitamins are vitamins A, D, E and K and can dissolve in fats and oils and are absorbed along with fats in the diet and can be stored in the body's fatty tissue. They come from plant and animal foods or dietary supplements.

Fat-soluble vitamins do not dissolve in water but absorb best when taken with higher-fat foods. It is possible to take in too much of a fat-soluble vitamin, which could lead to toxicity and adverse reactions.


We only need small amounts of minerals from our diets. Minerals are broken down in macro-minerals and micro-minerals.


Macro-nutrients are required in daily amounts over 100 mg.

  • Calcium 
  • Magnesium
  • Phosphorus
  • Potassium
  • Sodium


The micro-minerals also known as trace elements are required in smaller daily amounts below 100 mg.

  • Boron
  • Chromium
  • Cobalt
  • Copper
  • Iodine
  • Iron
  • Manganese
  • Molybdenum
  • Selenium
  • Silicon
  • Sulphur
  • Zinc

Vitamins and Minerals through a balanced diet

Vitamins and minerals are often obtained through regular food intake of a healthy balanced diet however some people require or want additional minerals and vitamins which can be provided through supplements.

Minerals and vitamins from food sources are natural nutrients and essential to the body and only needed in small amounts.


Man-made minerals and vitamins are made from the same elements of natural vitamins but their elements are arranged slightly differently and therefore perform different functions in the body.

Vitamin supplements are available in varying doses to suit health needs.  The body is not able to detect whether a vitamin is natural or synthetic as their chemical structure is the virtually the same.

Wishing you vibrant health!

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