Vitamins
Vitamins are critical to good health. Vitamin A helps to build up and maintain body tissues such as bone and skin; it also helps the body’s vision, nervous system functioning, reproduction, and growth. The B vitamins increase the production of fats, proteins, and carbohydrates and help out with metabolism, building red blood cells, and maintaining the defensive covering of the nervous system.
Vitamin C helps form tissues, cells, bones and teeth; heals wounds; and improves the immune system’s functioning. Vitamin E protects the outer cell membranes from damage, thus assisting the immune system in fighting off diseases. Vitamin K helps the body’s blood clot in wounded areas.
Minerals
Minerals also have a broad range of roles. As many as 20 minerals play major roles in the body. 'Microminerals', or minerals that the body only needs traces of, can fight off serious disease. These include copper, iodine, chromium, iron, fluorine, tin, zinc, nickel, vanadium, manganese, silicon, molybdenum, and selenium. 'Macrominerals', or minerals that the body needs large amounts of include magnesium, sodium, potassium, chlorine, phosphorus, calcium, and sulfur.
Zinc is responsible for helping metabolize proteins and keeping enzymes functioning. Copper is needed by enzymes for metabolizing. Iodine supports the thyroid gland in working properly. Calcium and phosphorus build bones and teeth. Iron delivers oxygen to the body’s cells. Potassium helps muscle contraction, maintains the fluid balance of cells, helps transmit messages through the body’s nerves, and keeps the kidneys and heart working correctly.
How they correlate. Vitamins and minerals not only help the body work, but they function to strengthen each other. The body absorbs iron through the help of vitamin C. Vitamin D helps the body absorb phosphorus and calcium. Vitamins D and K are the only vitamins the body can supply for itself. The skin creates vitamin D when it is exposed to sunlight. Vitamin K is produced by enteric bacteria. Outside sources must provide the body with all other vitamins.