Vitamins & Minerals: Why They Matter and How to Get Enough

When we think about nutrition in food, the most talked about today with primary focus is on calories, carbohydrates, protein and fat. However, issues such as bone pains, aches, constant fatigue, low energy levels, hair fall have become so common. Researches have shown that the root cause is lack of micronutrients like vitamin D, vitamin B12, calcium, iron, etc. Micronutrient deficiencies have become very common today and need to be focussed upon.

What Are Vitamins & Minerals?

Think of your body as a machine that needs the right fuel and maintenance to run smoothly. Vitamins and minerals are essential nutrients your body needs in small amounts to perform thousands of daily operations. Vitamins are organic compounds that act like specialized engineers keeping different systems running. Your body can't produce most vitamins, so you must get them from food or supplements.

Minerals are inorganic elements from soil and water that plants absorb and eventually make their way to your plate. They're the building blocks your body uses to build bones, make hormones, and regulate vital functions.

Here's what makes them "essential" without adequate amounts, your body simply cannot function optimally.

Why Your Body Needs Them

A very common scenario is of a family where three generations all complained of different health issues like brittle bones, severe hair loss, and poor concentration. After nutritional assessments, they were all deficient in different micronutrients, despite eating three meals daily. The lesson is clear - it's not just about eating; it's about eating right foods in order to get sufficient micronutrients as well along with macronutrients.

Vitamins and minerals are involved in many bodily functions:

  • Energy Production: B vitamins convert food into usable energy.
  • Immune Function: Vitamins A, C, D, and zinc work together to build your immune system during seasonal changes.
  • Bone Health: Calcium, Vitamin D, and magnesium form the make your bones strong which is also critical as we age.
  • Disease Prevention: Adequate intake reduces risk of chronic diseases including heart disease, diabetes, and certain cancers.
  • Mental Health: Nutritional deficiencies are strongly linked to depression and anxiety. Your brain needs specific nutrients to produce mood-regulating chemicals.

Essential Vitamins and Their Functions

Vitamin A: Crucial role in vision

Beyond protecting your vision, Vitamin A maintains healthy skin, supports immune function, and ensures proper growth and development.

Daily requirement: 900 mcg for men, 700 mcg for women.

Best sources: Carrots, sweet potatoes, spinach, mango, papaya, egg yolks, and dairy products.

Vitamin B: Energy Complex

The B vitamin family works like a cricket team, each member has a specific role, but they work best together. B12 deficiencies are commonly seen among vegetarian populations, while B6 deficiencies often occur in those consuming processed foods.

Key B Vitamins:

  • B1 (Thiamine): Converts carbs into energy

  • B2 (Riboflavin): Essential for cellular function

  • B3 (Niacin): Supports metabolism and skin health

  • B6 (Pyridoxine): Crucial for brain and immune function

  • B9 (Folate): Critical during pregnancy for preventing birth defects

  • B12 (Cobalamin): Essential for nerve function and red blood cells (commonly deficient in India), especially among strict vegetarians

Best sources: Whole grains, legumes, eggs, dairy, meat, fish, nuts, and seeds. Vegetarians should consider fortified foods or B12 supplements.

Vitamin C: Immunity Booster

Vitamin C is important to carry out immune function. It acts as a powerful antioxidant, aids iron absorption, and is essential for collagen production which is needed for healthy skin.

Daily requirement: 90 mg for men, 75 mg for women.

Best sources: Amla, citrus fruits, guava, bell peppers, strawberries, and tomatoes.

Vitamin D: Sunlight Vitamin

Sedentary lifestyle and staying indoors due to the modern lifestyle that we live, Vitamin D deficiency has become very common today. Vitamin D is important for calcium absorption, bone health, immune function, and mood regulation. Recent research also links it to reduced inflammation and better cardiovascular health.

Daily requirement: 600-800 IU (many experts recommend higher).

Best sources: Sunlight (15-20 minutes of midday sun), fatty fish, egg yolks, and fortified dairy.

Vitamin E: Cell protection Vitamin

Vitamin E protects cells from oxidative damage, supports immune function, and promotes skin health, particularly important in polluted urban environments.

Daily requirement: 15 mg.

Best sources: Nuts, seeds, vegetable oils.

Vitamin K: The Clotting Champion

Vitamin K is for blood clotting and bone health.

Daily requirement: 120 mcg for men, 90 mcg for women.

Best sources: Green leafy vegetables (spinach, fenugreek, cabbage), broccoli, and fermented foods.

Important Minerals and Their Benefits

Iron: The Oxygen Carrier

Iron deficiency is the most common nutritional deficiency, especially among women. Iron forms haemoglobin, which carries oxygen in your blood.

Daily requirement: 8 mg for men, 18 mg for women (8 mg post-menopause).

Best sources: Red meat, organ meats, fish, poultry, lentils, beans, spinach, and jaggery.
 Pro tip: pair plant-based iron with Vitamin C for better absorption.

Calcium: The Bone Builder

Calcium builds and maintains strong bones and teeth, supports muscle function, nerve transmission, and blood clotting. Adequate calcium intake throughout life is essential for preventing fractures in later years.

Daily requirement: 1,000 mg for adults (1,200 mg for women over 50).

Best sources: Dairy products, ragi (finger millet), green leafy vegetables, fortified foods, sesame seeds.

Zinc: The Immunity Mineral

Zinc supports immune function, wound healing, DNA synthesis, and proper taste and smell. While supplementation has its place, getting zinc from food is ideal for long-term health.

Daily requirement: 11 mg for men, 8 mg for women.

Best sources: Meat, seafood, legumes, nuts, seeds, and whole grains.

Magnesium: The Relaxation Mineral

Magnesium is involved in over 300 biochemical reactions, including muscle and nerve function, blood sugar control, and blood pressure regulation.

Daily requirement: 420 mg for men, 320 mg for women.

Best sources: Green leafy vegetables, nuts, seeds, whole grains, legumes, and dark chocolate.

Best Food Sources

When eaten mindfully our Indian diets provide an array of micronutrients:

  • Eat the rainbow: Different coloured foods provide different nutrients. Use of various coloured fruits and vegetables.

  • Choose seasonal produce: Seasonal foods are fresher and more nutrient-dense.

  • Honor traditional combinations: Dal-rice which is a cereal and pulse combination provides complete protein.

  • Minimize processing: Whole grains retain B vitamins and minerals that white, processed versions lose.

  • Balance raw and cooked: Some vitamins (like C) are destroyed by heat, while others (like lycopene) become more available when cooked.

 

How to Identify Deficiencies

Look for common signs:

  • Fatigue and weakness: Iron, B12, or Vitamin D deficiency

  • Frequent infections: Low Vitamin C, D, or zinc

  • Brittle nails and hair loss: Iron, biotin, or protein deficiency

  • Muscle cramps: Magnesium or calcium deficiency

  • Bleeding gums: Vitamin C deficiency

  • Night vision problems: Vitamin A deficiency

  • Mood changes, depression: Vitamin D, B12, or folate deficiency

  • Slow wound healing: Zinc or Vitamin C deficiency

However, symptoms alone aren't enough for diagnosis. If you're experiencing persistent issues, get proper blood work done to be sure about it and start supplementation if needed.

Should You Consider Supplements? (Expert Insight)

It absolutely depends when it is actually needed.

This needs thorough evaluation and with reference to blood work:

  • B12 for vegetarians/vegans: B12 is almost exclusively in animal products

  • Vitamin D: Most people benefit from supplementation given indoor lifestyles

  • Iron during pregnancy: Pregnant women need almost double the iron

  • Folate for pregnancy planning: Essential for preventing birth defects

  • Diagnosed deficiencies: If blood tests show deficiency, targeted supplementation is necessary

If you're healthy with no diagnosed deficiencies foods should be your focus. Here's why:

  • Synergy: Foods contain hundreds of compounds working together for better absorption and benefit

  • Bioavailability: Nutrients from whole foods are often better absorbed than synthetic versions

  • Safety: Hard to overdose on nutrients from food, but easy with supplements

  • Cost-effective: A well-planned diet costs less than multiple supplements

Get tested, understand your specific needs, and work with a qualified nutritionist to create a personalized plan. Supplements should always be to supplement the diet, not to replace wholesome food.

Wholesome nutrition is about having various coloured foods and making informed choices by eating clean. Give your body an array of vitamins and minerals, it will definitely thank you later with lots of energy, vitality and longevity.

Author:

Sidra Patel

Nutritionist & Lifestyle Consultant

Founder: Eating Smart with Sidra Patel

www.eatingsmart.in