10 Best Printable Vitamin And Mineral Chart

Vegetables and Vitamins Chart

What are Vitamins and Minerals?

Vitamins and minerals in food are called micronutrients. These are two important compounds for the health of the body. Therefore, choosing foods that contain lots of vitamins and minerals is the most important thing. Intake of vitamins and minerals from foods is more quickly absorbed by the body compared to multivitamins.

Vitamins consist of fat-soluble vitamins and water-soluble vitamins. Fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are found in animal fats, fish, liver, milk, and vegetable oil. Meanwhile, water-soluble vitamins are folic acid, B vitamins, and vitamin C. These vitamins are found in fruits and vegetables, milk, and whole grains.

The minerals in food are iron and calcium. These two types of minerals are found in cereals, meat, fish, milk, fruit, nuts, and vegetables. Minerals are important for improving bone health, regulating cell fluids, and converting food into energy.

What are the Types of Essential Vitamins and Minerals for the Body?

Reporting to mygnp.com, there are 10 essential vitamins and minerals. Here are various types of essential vitamins and minerals your body requires for daily intake.

Magnesium: This compound is important for regulating the 300 enzymes in the body. Magnesium functions to control various processes in the body, including glucose control, and heart rhythm.
Calcium: In the body, calcium is mostly found in the teeth and bones. Calcium can also be found (in small amounts) in muscles and blood. Calcium plays an important role in regulating the muscles, nerves, and metabolism.
Zinc: Zinc plays a role in boosting the immune system. These minerals are also necessary for growth during childhood. Pregnant women also need it to make the baby born normally.
Iron: This compound is present in red blood cells or hemoglobin. Iron is found in the liver, red meat, beans, seafood, broccoli, and tofu.

Meanwhile, here is a list of vitamins that must be consumed regularly every day.

Vitamin A: Vitamin A (beta-carotene) is important for maintaining the function of organs in the body such as the lungs, liver, and heart. In addition, vitamin A is also good for boosting the immune system and reproductive systems.
Vitamin B: Vitamin B has several types. They are B1, B2, B3, B5, B6, B7, B9, and B12. B vitamins help convert carbohydrates, proteins, and fats into energy. Seniors need more B vitamins than young people.
Vitamin C: Vitamin C is also known as ascorbic acid. These vitamins are very important for boosting immunity and preventing cell damage caused by free radicals. Vitamin C can also increase collagen production which is good for wound healing and skin health.
Vitamin D: Vitamin D can improve bone health. These vitamins will improve the absorption of calcium.
Vitamin E: This vitamin is also able to boost the immune system, prevent free radicals in the body, and prevent blood clots.
Vitamin K: Almost the same as vitamin E, vitamin K is also good for maintaining the immune system and preventing blood clots. Vitamin K is much needed by people who have just had surgery or patients with malabsorption disorders.

Vitamins and Minerals Chart

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What Diseases are Caused by a Deficiency of Vitamins and Minerals?

Because vitamins and minerals are very important for the body, the body should not be deficient in minerals and vitamins. What happens if the body lacks vitamins and minerals?

The body will experience an imbalance in nutritional intake. This causes a deficiency. Some of the diseases caused by an imbalance of these vitamins and minerals are as follows.

Iron deficiency can cause a lack of oxygen intake in the lungs and various other body tissues. This is known as anemia. In the worst case, anemia can cause death. Iron deficiency can also cause mental disorders. Reporting to byjus.com, as many as 40% of babies experience mental disorders caused by iron deficiency.
Calcium deficiency can cause bleeding and brittle bones, including osteoporosis.
According to healthdirect.gov.au, magnesium deficiency can make you experience sleep disorders, weak heart, muscle spasms, loss of appetite, and fatigue.
Zinc deficiency can cause hair loss, diarrhea, impotence, weight loss, hard-to-heal wounds, infections, and eye problems.
If you are deficient in vitamin A, it can make you experience reproductive disorders, immune problems, and vision problems.
An imbalance of B vitamins in the body can cause depression, dementia, and drastic weight loss.
Meanwhile, a lack of vitamin C will make the immune system decrease and it can cause a fatal condition.
Lack of vitamin D will cause bones and teeth to become weak.
According to ods.od.nih.gov, a small intake of vitamin E will cause eye problems, heart disease, and mental problems.
Meanwhile, a lack of vitamin K will make the blood difficult to clot so you can experience heavy bleeding.

Even though all of those vitamins and minerals are good for the body, you must consume them in the right amount. The reason is, excess vitamins and minerals can also cause other diseases.

Based on the explanation from ods.od.nih.gov, men who consume vitamin E every day at a dose of 180 mg/day have a higher risk of prostate cancer.

Meanwhile, middle-aged women who regularly consume vitamin E for 7 years at doses of 201-268 mg/day are not protected against cancer risk.

So, be sure to consult with the doctor to know the right dose of vitamins and minerals for your body's needs. Take a look at the printable of the vitamins and mineral chart as your guide for daily intake.