The Role of Vitamins and Minerals ~Nutritionist's Column Vol.21 (Part 1: About Vitamins)

Vitamins and minerals that we need

The five major nutrients that we absolutely need in our diet are carbohydrates, lipids, proteins, vitamins, and minerals.

This time, we'll talk about vitamins and minerals.
Vitamins and minerals are said to "regulate the body." Although they do not directly provide energy, they are nutrients necessary for the survival and growth of living organisms.
I would like to take a closer look at how it actually works.

What are Vitamins?

Vitamins are divided into 13 types: 4 fat-soluble vitamins and 9 water-soluble vitamins.
It mainly affects metabolism and hormone balance, helping to keep the body in good condition.
Although the amount required is very small, it cannot be synthesized in the body, or even if it is synthesized, the amount is insufficient, so it must be obtained from food.

Fat-soluble vitamins

Fat-soluble vitamins are relatively less prone to loss due to heat, and are more easily absorbed when cooked with oil.
Therefore, it is easily absorbed when taken with foods containing oil, but the absorption rate is low when taken alone.
The Ministry of Agriculture, Forestry and Fisheries sets upper intake limits depending on the type.
If you don't get enough of it, it's called "vitamin deficiency" and it can be difficult to lead a healthy life.
On the other hand, fat-soluble vitamins are stored in the liver for a while after ingestion, so taking too many can cause hypercalcaemia and have adverse effects on the body.

There are four types of fat-soluble vitamins:
I will explain each one.

Vitamin A

It helps strengthen the skin and mucous membranes, boosts immunity, and prevents dry skin.

It helps maintain healthy eyes and healthy skin.
It strengthens blood vessels, keeps bronchial mucosa healthy, and activates immune cells.
If you take too much, it will accumulate in your liver and cause problems.
It is somewhat sensitive to heat and tends to break easily in dry, high temperatures.
Once absorbed, vitamin A binds to proteins and is transported through the blood to the liver and other organs, where it is stored for emergencies.
Adequate protein intake is necessary to transport vitamin A throughout the body.

Vitamin D

It helps keep bones and teeth healthy, boosts your immune system, and also helps with mental health.

It is an essential nutrient for calcium and bone metabolism.
This vitamin is attracting a lot of attention because it also has the effect of improving immunity and ameliorating hay fever and allergy symptoms.
Recently, it has been discovered that it regulates serotonin, a substance in the brain that balances the mind and nerves, and is also effective against mental symptoms such as depression.
In addition to being found in the diet, this vitamin is also synthesized and activated in the body through exposure to sunlight.

Vitamin E

Its powerful antioxidant properties remove active oxygen, making it effective in anti-aging.

It has a strong antioxidant effect that removes active oxygen that causes spots and wrinkles.
It is also known as the rejuvenating vitamin because it promotes blood circulation and prevents the aging of blood vessels, skin, cells, etc.
Taking it together with Vitamin C provides a synergistic antioxidant effect.
Vitamin E is poorly absorbed if you lack protein, so it is recommended that you consume it in combination with oil and protein.

Vitamin K

A vitamin essential for blood clotting and bone health.
When you are injured or bleed, the blood will stop flowing naturally over time because your body has blood clotting factors necessary to clot the blood. Vitamin K is necessary to produce these factors.
It helps absorb calcium from the intestines into the bones, and is also used as a treatment for osteoporosis.

Water-soluble vitamins

Water-soluble vitamins are sensitive to heat and easily dissolve in water, so even if you take large amounts, the excess is excreted from the body in urine, so there is no need to worry about taking too many and getting sick from them.
Rather, water-soluble vitamins are easily destroyed by storage and cooking, so they tend to become deficient.

Vitamin B1

Supports carbohydrate energy metabolism and maintains normal nerve and muscle function.

It helps convert sugar into energy.
Japanese people consume a lot of vitamin B1 because their staple food contains a lot of carbohydrates.
A deficiency can cause symptoms such as decreased concentration, loss of appetite, fatigue, and lethargy.
In addition, since the brain's only source of energy is glucose, a deficiency in vitamin B1 leads to an energy deficiency, which can cause damage to the brain and nerves.

Vitamin B2

Growth Vitamin Supports lipid energy metabolism.

This vitamin helps convert lipids into energy, so it is something that people on diets should be especially aware of.
It promotes growth and is involved in the regeneration of cells such as skin, hair, and nails.
It also plays a role in protecting mucous membranes and helps prevent stomatitis.
If you don't get enough, your skin and mucous membranes will become inflamed, which can cause skin and hair problems.

Niacin

Supports the metabolism of the three major nutrients. Acts as a coenzyme for the alcohol decomposition enzyme.

It is a type of B vitamin, the most abundant vitamin in the body and was formerly known as vitamin B3.
Niacin is required as a coenzyme by all cells in the human body.
It is a substance needed to burn the lipids, carbohydrates, and proteins ingested from food and convert them into energy.
Deficiency can affect the skin, mucous membranes, digestive tract, and nervous system.

Vitamin B6

Supports protein energy metabolism. Also involved in insulin secretion.

It enhances the skin's barrier function and mainly helps with protein metabolism, so it is also known as the "skin vitamin."
It also aids in the synthesis of neurotransmitters in the brain.
If you don't get enough of it, it can cause problems like rough skin and acne.
As the intake of protein foods increases, the need for vitamin B6 also increases, but since vitamin B6 is also produced by intestinal bacteria in the large intestine (such as bifidobacteria), deficiency is not uncommon.

Folic acid

Hematopoietic vitamin Essential for the formation of red blood cells and DNA production.

Together with vitamin B12, it helps to form red blood cells. If you are deficient in vitamin B12, your body will not be able to produce red blood cells properly, which can lead to anemia. This vitamin is especially important for those in the early stages of pregnancy.

Vitamin B12

It helps produce red blood cells and prevents and improves anemia.

Together with folic acid, it supports the synthesis of hemoglobin in red blood cells, helps protein synthesis, and maintains nervous system function.
The most common symptom of deficiency is pernicious anemia.
Symptoms of pernicious anemia include a red, swollen, and inflamed tongue, diarrhea, shortness of breath, dizziness, palpitations, fatigue, and loss of appetite.

Pantothenic acid

A component of the coenzyme coenzyme A (CoA), which is essential for metabolism.

Pantothenic acid is a water-soluble vitamin and was previously known as vitamin B5.
It is found widely in both animal and plant foods, and is also synthesized in the body by intestinal bacteria.
It is a component of coenzyme A, which is essential for energy metabolism.
Coenzyme A supports many enzymes needed to convert the three major nutrients into energy, and the pantothenic acid that produces it is also an essential vitamin for energy metabolism.

Biotin

It is involved in the metabolism of the three major nutrients and helps maintain healthy hair and skin.

A type of B vitamin that is synthesized by beneficial bacteria in the human intestine.
Formerly known as vitamin B7, it acts as a coenzyme that aids enzyme activity in the metabolism of carbohydrates (sugar), lipids, and proteins.
It also helps keep skin and hair healthy and relieves muscle pain.

Vitamin C

For collagen production, immune system improvement, antioxidants, stress care, etc.

An antioxidant vitamin that prevents aging of the skin and blood vessels and boosts immunity.
It supports collagen synthesis and gives skin firmness.
It can also help prevent blemishes, boost your immunity, and make you less likely to catch a cold.
It can also be used for mental care, helping to increase resistance to stress.
If you are deficient in this vitamin, you are more likely to become fatigued, your immune system will weaken, your skin will lose elasticity, and you will be more susceptible to anemia, so it is a vitamin that you should actively take in.

To efficiently replenish vitamins and minerals <h/2>

This time, we talked about vitamins that are involved in metabolism and hormone balance and help regulate the body.
In the next part, we will talk about minerals, which are essential for maintaining and regulating bodily functions.
The Role of Vitamins and Minerals ~Nutritionist's Column Vol.21 (Part 2: About Minerals)

Click here to purchase GRØN, a domestically produced plant-based protein containing superfoods that also provides vitamins and minerals.

——————————————————
Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara

A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.

——————————————————