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You should know some essential information related to minerals and vitamins.

Vitamins can be classified in hydro soluble vitamins and vitamins which are soluble in fats.

Hydro soluble vitamins belong to B complex and C vitamin. Their functions are in general to assist important enzymes involved in energy production from carbohydrates and fats. They are not deposited in the organism in high quantities, therefore frequent use is necessary.

Hydro soluble vitamins lack affects the most the tissues which grow or have a quick metabolism, like skin, blood, digestive tract and nervous system. They are not stable in the presence of heat and the process of cooking affects the amount of vitamins available in the food.

Vitamins soluble in fats are A vitamin, D vitamin, E vitamin, K vitamin. A vitamin has an essential role in the function of the retina, in the growth of epithelial cells, in the growth of bones and reproduction. It also has antioxidant role.

Vitamin E protects cell membranes, it has antioxidant role, improves immune function in the case of old people, reduce the risk of cataract. Vitamin D is involved in fixing calcium in the bones, and vitamin K has anticoagulant role and helps to bones calcifying.


Calcium is very important for the body in more processes: muscular contraction, enzyme reactions, at the level of the skin and it strengthens the bones and the teeth.

Vitamin D regulates phosphorus absorption. Phosphorus is important at the level of cell membranes, in transport processes, muscles functions and energy deposits, and it can also be found in bones and teeth.

Magnesium is recommended in stress, and potassium lack can lead to irregular heart beat and weak muscles.

Iron is important in oxygen transport from the lungs, through the blood to the tissues. It can be found in red blood cells, at the level of hemoglobin. Lack of iron can lead to low work capacity, tiredness and paleness.

Zinc is important in growing process, skin integrity, mental activity, immune system; it can be found in bones, and it has antioxidant role.

Copper, molybdenum and manganese are included in most of the important enzymes from the body; selenium is another very important antioxidant.

Examples of mineral foods: oranges, lemons, bananas, radish, grapefruit, in general most of the fruit and vegetables, fish, dairy products.

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