Nutrients

Vitamins and minerals are micronutrients required by the body to carry out a range of normal functions. However, these micronutrients are not produced in our bodies and must be derived from the food we eat.

A diet that includes plenty of fruits, vegetables, whole grains, good protein packages, and healthful fats should provide most of the nutrients needed for good health. 

Vitamins and minerals are nutrients your body needs in small amounts to work properly and stay healthy.

Vitamin A

Vitamin A, also known as retinol, has several important functions.

These include:

• helping your body’s natural defence against illness and infection (the immune system) work properly
• helping vision in dim light
• keeping skin and the lining of some parts of the body, such as the nose, healthy.

There are many different types of vitamin B.

This section has information on:

• thiamin (vitamin B1)
• riboflavin (vitamin B2)
• niacin (vitamin B3)
• pantothenic acid
• vitamin B6
• biotin (vitamin B7)
• folate and folic acid
• vitamin B12

Thiamin (vitamin B1)

Thiamin, also known as vitamin B1, helps:

• the body break down and release energy from food
• keep the nervous system healthy

Riboflavin (vitamin B2)

Riboflavin, also known as vitamin B2, helps:

• keep skin, eyes and the nervous system healthy
• the body release energy from food

Niacin (vitamin B3)

Niacin, also known as vitamin B3, helps:

• the body release energy from food
• keep the nervous system and skin healthy

Pantothenic acid

Pantothenic acid has several functions, such as helping the body to release energy from food.

Vitamin B6

Vitamin B6, also known as pyridoxine, helps:

• the body to use and store energy from protein and carbohydrates in food
• the body form haemoglobin, the substance in red blood cells that carries oxygen around the body.

Biotin (vitamin B7)

Biotin is needed in very small amounts to help the body make fatty acids.

The bacteria that live naturally in your bowel are able to make biotin, so it’s not clear if you need any additional biotin from the diet.

Biotin is also found in a wide range of foods, but only at very low levels.

Folate and folic acid

Folate is a B vitamin found in many foods. The manmade form of folate is called folic acid.

Folate is also known as folacin and vitamin B9.

Folate helps:

• the body form healthy red blood cells
• reduce the risk of birth defects called neural tube defects, such as spina bifida, in unborn babies.

Vitamin B12

Vitamin B12 is involved in helping the body:

• make red blood cells and keeping the nervous system healthy
• release energy from food
• use folate

Vitamin C, also known as ascorbic acid, has several important functions.

These include:

• helping to protect cells and keeping them healthy
• maintaining healthy skin, blood vessels, bones and cartilage
• helping with wound healing.

Vitamin D

Vitamin D helps regulate the amount of calcium and phosphate in the body.

These nutrients are needed to keep bones, teeth and muscles healthy.

A lack of vitamin D can lead to bone deformities.

Vitamin E

Vitamin E helps maintain healthy skin and eyes, and strengthen the body’s natural defence against illness and infection (the immune system).

Vitamin K

Vitamin K is a group of vitamins that the body needs for blood clotting, helping wounds to heal.

Calcium

Calcium has several important functions.

These include:

• helping build bones and keep teeth healthy
• regulating muscle contractions, including your heartbeat
• making sure blood clots normally.

Iodine

Iodine helps make thyroid hormones, which help keep cells and the metabolic rate (the speed at which chemical reactions take place in the body) healthy.

Iron

Iron is important in making red blood cells, which carry oxygen around the body.

As well as vitamins and more common minerals, a healthy diet includes many other nutrients.

This section has information on:

• beta-carotene
• chromium
• cobalt
• copper
• magnesium
• manganese
• molybdenum
• phosphorus
• potassium
• selenium
• sodium chloride (salt)
• zinc

Beta-carotene

Beta-carotene gives yellow and orange fruit and vegetables their colour. It’s turned into vitamin A in the body, so it can perform the same jobs in the body as vitamin A.

Chromium

It is a metallic element that people need very small quantities.

There is limited information about the exact amount of chromium required, and what it does, as studies have so far produced conflicting results.

Copper

Copper helps:

• produce red and white blood cells
• trigger the release of iron to form haemoglobin, the substance that carries oxygen around the body

It’s also thought to be important for infant growth, brain development, the immune system and strong bones.

Magnesium

Magnesium is a mineral that helps:

• turn the food we eat into energy
• make sure the parathyroid glands, which produce hormones important for bone health, work normally.

Manganese

Manganese helps make and activate some of the enzymes in the body. Enzymes are proteins that help the body carry out chemical reactions, such as breaking down food.

Molybdenum

Molybdenum helps make and activate some of the proteins involved in chemical reactions (enzymes) that help with repairing and making genetic material.

Phosphorus

Phosphorus is a mineral that helps build strong bones and teeth, and helps release energy from food.

Potassium

Potassium is a mineral that helps control the balance of fluids in the body, and also helps the heart muscle work properly.

Selenium

Selenium helps the immune system work properly, as well as in reproduction. It also helps prevent damage to cells and tissues.

Zinc

Zinc helps with:

• making new cells and enzymes
• processing carbohydrate, fat and protein in food
• wound healing