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Humans cannot produce vitamins and minerals themselves, so we must obtain them through food or water sources as essential nutrients. Vitamin are organic compounds while mineral are inorganic.
Nitrogen
Nitrogen is essential for plant and animal life, comprising approximately 80% of Earth’s atmosphere. Its constituent parts include amino acids that make up proteins as well as nucleic acids which contain hereditary information about living things.
Commercial nitrogen can be applied as fertilizer or released as gas into watersheds as ammonia or nitrates, leaving its mark behind in form of nontoxic ammonia or nitrates. Nitrogen gas itself is nontoxic but heavy enough that accumulation may create oxygen deficiency in enclosed spaces where too much may accumulate, eventually depriving occupants of essential oxygen levels.
Phosphorus
Phosphorus is an essential nutrient that plays an essential role in keeping bones, teeth and tissues healthy. Additionally, it balances other vitamins and minerals as well as producing DNA, so people with chronic kidney disease (CKD) may need to limit their dietary phosphorus by cutting back on animal proteins while increasing plant proteins; also it is wise to check food labels for additives like phosphates or dicalcium phosphate.
Phosphorus can be found in foods and dietary supplements. Before adding any phosphorus supplements to your regimen, please speak with your healthcare provider first.
Potassium
Potassium is an electrolyte essential to maintaining normal cell fluid levels and blood pressure regulation. Furthermore, potassium plays an essential role in muscle contraction, nerve transmission, heart and kidney functioning as well as muscle relaxation.
Potassium can be found in many foods, from dairy (like low-fat milk and yogurt ) to fruits, vegetables and meats – so a well-rounded diet should provide most of the potassium you require.
Iron
Iron is essential in producing hemoglobin, the protein responsible for transporting oxygen in red blood cells. Furthermore, it plays an essential role in metabolism and energy production. [1]
Low iron intake is often experienced during gestation and by those who lose large volumes of blood due to menstruation or illness, leading to iron deficiency anemia. When reviewing supplements, be mindful to distinguish between elemental and chemical compound forms of iron.
Manganese
Manganese plays an essential role in producing antioxidant enzymes (such as superoxide dismutase) which are crucial in protecting cells against damage and improving symptoms associated with premenstrual syndrome, although more research needs to be conducted in this regard.
Low dietary manganese intakes have been linked with osteoporosis and other chronic diseases; however, more research needs to be conducted. Exceeding daily Adequate Intake levels could increase risks for nervous system side effects.
Zinc
Zinc is an essential mineral, playing an integral role in many biological functions such as DNA synthesis and cell division and growth. Furthermore, zinc aids wound healing while strengthening immunity.
Zinc supplements can be taken either orally as pills or by eating foods fortified with this nutrient, and evidence rated low to moderate certainty suggests that zinc supplementation shortens the duration of diarrhea episodes in children.
Copper
Copper plays an essential role in red blood cell formation and maintenance, keeping nerves and bones healthy, aiding iron absorption, photosynthesis in plants, and various cohort studies have revealed a correlation between higher self-reported copper intake and lower blood pressure and LDL cholesterol levels.
Diets that provide sufficient quantities of copper include organ meats; shellfish; whole-grain foods; nuts and seeds as sources.
Boron
Boron is a trace element with multiple uses in bone formation and wound healing processes, as well as being essential in producing vitamin D and other hormones that promote sexuality.
Boron can be found in some foods and supplements, with observational studies suggesting boron intake may increase cancer risk in humans. Unfortunately, however, no RDA or AI has been set forth by FNB yet for this essential element.
Molybdenum
Molybdenum is an essential trace mineral needed in small amounts for human and plant health, specifically helping break down macronutrients, carry out vital enzyme-related processes and metabolize iron.
Deficiency of molybdopterin and sulfite oxidase enzyme is rare, but can occur when born to parents who carry genetic disorders that prohibit the body from producing sufficient amounts to synthesize these compounds, leading to permanent brain damage, seizures or early childhood death.
Chlorine
Chlorine is one of the two most abundant halogens found in nature and can be found both as table salt (NaCl), and within various minerals that contain chlorine such as carnallite and sylvite.
Gaseous chlorine emits an unpleasant, overpowering odor and is poisonous; yet its use in water purification, disinfectants, bleaching agents, paper pulp processing, medicines, dyestuffs, insecticides and paints makes up its primary functions.
