Vitamins and minerals are called micronutrient elements. They are needed in much smaller quantities than the proteins, fats and carbohydrates, but also play an important role in healthy nutrition. They help the body to function normally and stay healthy. Some minerals implemented in the body tissues, for example, bones and teeth contain calcium and fluoride, and blood contains iron.

Iron is an essential component of red blood cells and is essential for maintaining normal functioning of all cells of the body. Anemia caused by iron deficiency – the most common nutritional problem in the world. This problem can be very serious for children and women of childbearing age, especially for pregnant women, but also affects men and older women. It leads to a sluggishness (low working ability), problems in learning, poor growth and development, increased morbidity and maternal mortality during childbirth. The best sources of iron are meat, fish, poultry, liver and other internal organs. Iron is also found in beans, dark green vegetables with large leaves and dried fruit, but this iron is not assimilated as iron from animal food. Vitamin C, along with vegetables – sources of iron, can help digestion and utilization of more iron.

Vitamin A is essential for building and maintaining healthy tissues throughout the body, especially the eyes, skin, bones and tissues of the respiratory system and digestive system. It is very important for the effective functioning of the immune system. Vitamin A deficiency can lead to night blindness, serious eye injury and even to permanent blindness. Vitamin A deficiency can also lead to increased sickliness and death from infections. Vitamin A is found in natural form in foods of animal origin, particularly in breast milk, liver, eggs and many dairy products. However, many fruits and vegetables contain a dark pigment called carotene, which the body can transform into vitamin A. Carrot, dark yellow and orange sweet potatoes, mangoes and papaya are rich in carotene.

Thiamin, riboflavin, niacin, vitamin B6, folate, pantothenic acid, vitamin B12 and biotin belong to the so-called group of vitamin B. Vitamin B are required for cleavage of carbohydrates, fats and proteins into energy and for use in the construction and rebuilding of body tissues. The shortage of these vitamins can lead to serious consequences, including muscle weakness, paralysis, mental abuses, violations of the nervous system, problems with digestion of food, cracking and peeling of the skin, severe anemia and heart failure.

Folate (folic acid, folatsin) is required for formation of healthy red blood cell, and its deficiency is usually the cause of anemia among women and children. Lack of folate during pregnancy can cause birth defects. It is important to eat the food rich in vitamin B daily – the dark green vegetables, ground nuts, beans, peas, cereals, meat, fish and eggs.

Vitamin C is needed to enhance the absorption of iron to form the collagen (connective tissue) that bind the cells of the body and serve as antioxidants. Prolonged deficiency of vitamin C can lead to fatal scurvy. Symptoms of scurvy include bleeding gums, painful and swollen joints. Most fruits, especially citrus and guava as well as many vegetables, including potatoes, are good sources of vitamin C. Fresh fruits and vegetables are vitamin C rich.

Vitamin D is especially important to help the body to assimilate calcium. Cod-liver oil, eggs and milk contain vitamin D; the skin on sunlight also produces it. Lack of vitamin D can cause rickets – a disease that softens and deformed bones of young children.

Calcium and phosphorus are important for maintaining the body and strong healthy bones and teeth. Milk and dairy products are an excellent source of calcium and phosphorus.

Iodine is essential for normal growth and development. Lack of iodine in the diet can lead to exophthalmic goitre (swelling of the thyroid gland) and mental deficiency. Iodine is contained in marine products and products grown in iodine rich soils. In areas with a low content of iodine is necessary to add iodine in food, typically using iodized salt.