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Did you know that the tiny nutrients we may often overlook, vitamins and minerals, are the unsung heroes of our body, controlling everything from energy levels to immunity? Despite being needed in small amounts. These nutrients play a crucial role in maintaining overall health and wellbeing. They are involved in a wide range of bodily functions such as metabolism, bone health, immunity, and energy production. While vitamins are required in small amounts, minerals are inorganic elements which are vital for a variety of psychological processes. A balanced intake of these nutrients is necessary for optimal bodily functions and to prevent deficiencies that can lead to various health problems.
Vitamins are categorized into two parts: fat soluble (vitamin A, D, E, and K) and water soluble (vitamin C and B-vitamins). On the other hand, minerals are divided into major minerals like calcium, magnesium, potassium and trace elements like zinc and iodine. Each vitamin and mineral has specific functions that contribute to health ranging from immunity development, supporting nerve function and promoting bone, teeth and skin health.
The deficiencies of these vitamins and minerals manifest their symptoms in various forms such as fatigue, weakened immunity, bone disorder and impaired cognitive functions. To detect these deficiencies, healthcare professionals use a range of diagnostic tests. Overall, identifying deficiencies will allow for timely interventions, including dietary adjustments or supplementation to restore balance and prevent long term health applications.
Vitamins are essential nutrients that the body needs to perform a wide range of functions, from boosting the immune system to promoting cell growth and repair. They are organic compounds, which contain carbon and hydrogen and are needed in small amounts to maintain health. Our body cannot produce most vitamins on its own, they must be obtained from food or vitamin supplements.
Vitamins are classified into two groups:
Water-soluble vitamins are those vitamins that dissolve in water and are not stored in the body. As the body does not store them, they need not be consumed regularly through diet or supplements. Any excess amounts are typically excreted in urine, which means the body needs a constant amount to maintain proper function. They are not likely to reach toxic levels. Most vitamins are water-soluble. These include vitamin C and eight B vitamins.
Vitamin C is a powerful antioxidant which is important for maintenance of connective tissues and collagen production. It has two forms: ascorbic acid and an oxidized form of ascorbic acid called dehydroascorbic acid.
Major sources of vitamin C are vegetables and citrus fruits. Cooked animal food sources do not contain vitamin C. However, low amounts can be found in raw liver, egg, fish and meat. Cooking or drying foods can significantly reduce vitamin C content.
Deficiency of vitamin C causes scurvy, characterized by the breakdown of connective tissues. Its initial symptoms include fatigue and weakness. In worse conditions, people may experience spotted skin and inflamed gums. It also causes bleeding of gums, teeth loss, dry eyes and impaired wound healing.
Vitamin B12 is also known as thiamine that helps the body to convert food into energy and supports the nervous system.
Types of vitamins B1 are:
Vitamin B1 serves as a coenzyme which helps enzymes trigger chemical reactions that otherwise do not happen on their own. Thiamine is involved in many chemical reactions such as it helps to convert nutrients into energy and sugar formation.
Dietary sources include nuts, seeds, whole grain, liver etc.
Its deficiency may lead to beriberi and Wernicke-Korsakoff syndrome. These disorders are associated with a range of symptoms which include weight loss, anorexia, mental problems, muscle weakness and heart problems.
Vitamin B2 is also known as riboflavin, which is used as a coloring agent. Riboflavin is derived from the Latin word “flavus” which means “yellow”. It is essential to the formation of two major enzymes, flavin mononucleotide and flavin adenine dinucleotide. These enzymes are involved in energy metabolism, cellular respiration and antibody production.
It is essential for the metabolism of carbohydrates, proteins and fats. Vitamin B2 is involved in maintaining normal circulating level of homocysteine. It protects cells from damage and helps to fight harmful substances in the body.
Vitamin B2 is found in a variety of foods, particularly in diary products like milk, yogurt, cheese and eggs. Egg white is an excellent source of it. Fish, meat, vegetables like spinach, kale, broccoli are also rich in this vitamin. Fruits like avocado and bananas further contribute to this essential nutrient.
Riboflavin deficiency most often occurs with other nutrient deficiencies such as those who are malnourished. Its symptoms include sore throat, cracked lips, hair loss, skin rashes, anemia and itchy red eyes.
Vitamin B3 is also known as niacin. Niacin is very important for our body because it converts food into energy. Vitamin B3 is essential for the health of nervous system and digestive system.
It is found naturally in many foods such as meat, poultry, fish and eggs. Good sources of niacin are present in fortified breads and cereals, bananas, nuts, seeds etc.
Niacin deficiency leads to pellagra, a condition that causes a dark scaly rash that develops on skin areas exposed to sunlight. Other signs include depression, headache, fatigue and memory loss.
It is also called pantothenic acid. It supports the formation of blood cells and helps food conversion into energy.
Vitamin B5 has a variety of functions:
Vitamin B5 is mostly common in vegetables like broccoli, cabbage, white and sweet potatoes and whole grains. Other sources include mushrooms, nuts, beans, peas, poultry, dairy products, eggs etc.
People with vitamin B5 deficiency often experience other vitamin deficiencies at the same time, which can make it difficult to figure out symptoms for vitamin B5 deficiency. Its symptoms may include numbness and burning in the hands and feet, headache, irritability or restlessness, trouble sleeping and personality changes.
Vitamin B6 or pyridoxine is a water-soluble vitamin that is present in various foods and added in certain food products and supplements. The active coenzyme form of vitamin B6 is pyridoxal 5’ phosphate which plays a crucial role in facilitating over 100 enzymes involved in many physiological processes.
Vitamin B6 is found in a variety of animal and plant goods such as tuna, beef liver, salmon, fortified cereals, poultry and chickpeas.
Deficiency may often occur when other B vitamins are low in the body, particularly vitamin B12 and folic acid. Mild deficiency has no symptoms, but prolonged deficiency causes microcytic anemia, depression, confusion and lowered immunity.
Vitamin B7 is known by its popular name Biotin. It plays a crucial role in assisting enzymes to break down fats, carbohydrates and protein in food. Biotin supplements are often glamorized as a treatment for hair loss and promote skin, nails and hair health.
Biotin sources include eggs, nuts, seeds, avocados, beef liver, sweet potato etc.
Biotin deficiency causes thinning of hairs, scaly skin rashes around eyes, nose and mouth, and brittle nails.
Folate is an essential B vitamin necessary for red and white blood cells in bone marrow, as it produces DNA and RNA and converts carbohydrates into energy. A person’s body requires folate to synthesize DNA and other genetic material.
Folate is present in various foods like beef, liver, beans (kidney beans, black-eyed beans) vegetables, especially brussels sprouts, dark leafy greens and asparagus. Moreover, it is found in fruits and fruits juices particularly orange and orange juice.
Folate deficiency has a wide range of symptoms. These may include fatigue, muscle weakness, vision problems, paresthesia, sore tongue, ulcer in the mouth, depression and confusion.
Vitamin B12 is a water-soluble vitamin which contains the cobalt mineral, compounds with vitamin B12 actively are collectively called cobalamins.
Vitamin B12 can be taken from animal products such as meat, fish, poultry, eggs and nutritional yeasts.
Our body stores 1,000-2,000 times as much vitamin B12 as we eat in a day, so it is difficult to see the symptoms of vitamin B12 deficiency. However, in certain medical conditions, the body cannot absorb B12 or those who follow strict vegan diet. Its symptoms include pale skin, tiredness, digestive issues, loss of appetite, bluish or gray nails and shortness of breath.
These kinds of vitamins are absorbed with dietary fat in the body’s fat tissues and liver. Fat-soluble vitamins are A, D, E, and K. They tend to come from animal sources, dairy products and can be found in vegetables and fruits. These vitamins are essential for proper body functions, such as immune system support, vision and bone health. These are categorized into four types:
Vitamin A is important for vision health. It also plays a key role in keeping skin healthy and boosting our immunity. The US food and drug administration (FDA) recommends a daily value of 900 micrograms of vitamin A for adults and children aged 4 and older.
Vitamin A is also known as retinol. It has several functions:
Good sources of vitamin A are found in animal products like liver, egg yolk, and dairy products. Plant-based sources rich in beta-carotene, for example carrots, sweet potatoes, spinach, kale, and other colorful fruits and vegetables, as the body can convert this into retinol.
Vitamin A deficiency can cause night blindness, dark skin, and a weakened immune system. Severe deficiency can lead to vision loss, impaired growth, and increase susceptibility to infection, particularly in children and pregnant women.
Vitamin D is a fat-soluble vitamin which keeps bones, teeth and muscles healthy. It helps to regulate the amount of calcium and phosphate in our body.
Vitamin D has the following functions:
Our body creates vitamin D from direct sunlight when exposed to it. Moreover, it is found in various foods, for instance oily fish, egg yolk, red meat, liver and fortified foods.
Lack of vitamin D can lead to bone deformities including rickets in children and bone pain called osteomalacia. Some reports about vitamin D are that it reduces the risk of coronavirus (COVID-19).
Vitamin E is fat-soluble which dissolves in fat. It is an important vitamin required for the proper function of many organs in the body and serves as an antioxidant. Naturally occurring vitamin E is different from that of man-made that is in supplements.
Vitamin D is majorly found in plant-based oil, seeds and nuts such as almonds, sunflower seeds, peanut butter, soyabean oil and present in fruits and vegetables.
Its deficiency is very rare because vitamin E is found in a variety of foods. In most cases, deficiency occurs in those people who have digestive disorders like pancreatitis, cystic fibrosis and celiac disorders. However, common signs of deficiency are less immune function, retinopathy, peripheral neuropathy and ataxia.
Vitamin k is a group of fat-soluble vitamins which are essential for various bodily functions, for instance blood clotting and bone health. The term vitamin k is germen word koagulationsvitamin referring to its crucial role in blood clotting.
Major sources of vitamin K are green leafy vegetables such as collard, turnip green, kale, spinach, broccoli, brussels sprouts, cabbage, lettuces. Other sources are fermented soyabean, meat, cheese etc.
Vitamin K deficiency is very rare, but it may occur in some people who are taking medications that block the metabolism of vitamin K. Moreover, its deficiency is also possible in newborn infants because vitamin K does not cross the placenta. Common signs include bleeding, hemorrhaging, and osteopenia.
Minerals are vitals inorganic nutrients that play a crucial role in maintaining various physiological functions in the body. They are divided into two categories: micromineral (like calcium, magnesium, iron and potassium) needed in larger amounts, and microminerals or trace elements (like, zinc, and copper), needed in smaller quantities. Minerals contribute to bone and tooth health, muscle function, nerve transmission, and fluid balance. They also regulate metabolic processes, support the immune system, and aid in the formation of red blood cells. A well-balanced diet with adequate minerals is vital for overall health and preventing deficiencies or disease.
Macro-minerals are essential nutrients required in large amounts for proper physiological functions. Key macro-minerals are:
Calcium is a crucial mineral found in the body, primarily in bones and teeth. It supports many vital functions and is essential for maintaining overall health and wellness.
Calcium is essential for building strong bones and teeth, muscle contraction, nerve function, and blood clotting. It also helps regulate the body’s pH balance and hormone release.
Calcium is found in dairy products, leafy green vegetables like spinach and kale, fortified plant-based milks, to fu, fish with edible bones, and nuts like almonds and sesame seeds.
A lack of calcium can lead to weakened bones (osteoporosis), muscle cramps, numbness, and poor blood clotting. It may also cause fatigue, irregular heart rhythms, and brittle nails.
Magnesium is a crucial mineral essential for proper bodily function. It supports the cardiovascular system, muscles, nerves and bone. Magnesium helps regulate blood sugar, calcium levels and is needed for protein production. It plays a role in over 300 chemical reactions within the body, influencing energy production, muscle contraction and synthesis of DNA and RNA.
Magnesium is present in green vegetables, beans, nuts, and whole grains. Pumpkin seeds, bananas and dark chocolate also contain magnesium in high amounts.
Common symptoms of magnesium include malnutrition, kidney disease, gastrointestinal conditions such Crohn’s disease which causes diarrhea, vomiting or poor absorption of magnesium.
Potassium is a vital mineral, essential for the proper function of all body tissues. It carries a small electrical charge and facilitates cell and nerve activity. The primary role of potassium is that it regulates fluid balance within cells and outside the cell.
Potassium is available in many foods, particularly fruits and vegetables and is essential for healthy bodily function. Rich sources such as leafy greens, beans, dairy products, and starchy vegetables. Other notable sources are dried fruits, potatoes, spinach, broccoli, banana, oranges and coconut water.
Deficiency of potassium is also known as hypokalemia, is usually caused by increased fluid loss from vomiting, diarrhea, or excessive use of diuretics. Conditions like inflammatory bowel diseases can lead to nutrient malabsorption and potassium loss. Common signs of its deficiency include fatigue, muscle cramps, irregular heart rhythm and constipation.
Phosphorus is an important mineral and is a key part of bones, teeth, and cell membranes. It helps activate enzymes, keeps the body's pH normal and supports the proper function of nerves and muscles. Phosphorus is a building block of our genes, and it makes up DNA, RNA and ATP.
Phosphorus is found in diary products as well as meat, legumes, nuts, seeds and whole grains. Phosphorus present in animal foods are more easily absorbed by the body than phosphorus in plant foods.
Phosphorus deficiency is known as hypophosphatemia, it happens when phosphorus levels in the blood are too low. Common causes of deficiency include kidney problems, hyperparathyroidism and overuse of aluminum-containing antacids, which can bind phosphorus and reduce its absorption.
Sodium is an essential mineral that helps to regulate fluid balance, nerve function, muscle contraction and blood pressure. It supports cell function, maintains body’s acid-base balance and enables the transmission of nerve impulses.
Sodium is naturally found in foods like meat, seafood, dairy products and vegetables. However, processed foods such as table salt, canned goods, fast food, snacks, and sodas are the major sources of excessive sodium in most diets.
The deficiency of sodium is also known as hyponatremia, it happens when sodium level in body becomes too low. This condition may lead to loss of excessive fluids due to vomiting, sweating, diarrhea and kidney problems. Other symptoms include headaches, nausea, muscle cramps, confusion, seizures and comma.
Sulfur is an essential mineral involved in protein synthesis, detoxification and joint health. It supports the formation of amino acids like methionine and cysteine, helps in collagen production and eliminates toxins.
Following are the functions of sulfur
Sulfur is present in various foods, such as garlic, onions, eggs and cruciferous vegetables like broccoli and cabbage. It also exists in protein-rich foods, for instance meat and fish. Moreover, sulfur is found in some mineral deposits like gypsum and is released through volcanic eruptions and industrial processes.
Deficiency of sulfur can cause various health issues, for example joint pain, muscle cramps and fatigue. It may also affect the skin, causing acne or eczema. A lack of sulfur can impair detoxification processes and impede overall metabolic function.
Micro-minerals are also known as trace elements required by the body in small amounts but are crucial for a variety of bodily functions.
Iron is a crucial mineral for the body, primarily involved in oxygen transport through hemoglobin in red blood cells. It supports energy production, immune function, and overall metabolic health. Sources include red meat, spinach, and legumes.
Iron is majorly present in red meat, fish, poultry, plant-based sources such as spinach, lentils, beans and fortified cereals. Consuming vitamin-rich foods alongside iron improves its absorption in the body.
Deficiency of iron can cause anemia, causing symptoms like fatigue, weakness, pale skin, and shortness of breath. It can also impair immune function and cognitive abilities, specifically in children and pregnant women.
Zinc is an essential trace mineral vital for the body’s growth, immune function, and wound healing. It also plays a crucial role in DNA synthesis, cell division and proper sense of taste and smell.
Zinc is found in a variety of foods, including red meat, poultry, sea food (especially oysters), beans, nuts, whole grain and dairy products. Plant-based sources include legumes, seeds, and fortified cereals.
Zinc deficiency can lead to weakened immunity, delayed wound healing, loss hair, and impaired growth. It may also cause skin issues, loss of appetite, and difficulty with taste and smell perception.
Copper is an essential trace mineral that aids red blood cell formation, iron absorption, and immune function. It also supports nerve function, collagen protection, and acts as an antioxidant in the body.
Copper can be found in a variety of foods, including shellfish, organ meats (like liver), nuts seeds, whole grain, dark leafy greens, and legumes. It’s also present in cocoa and some fruit.
Copper deficiency can lead to anemia, weakened immune function, brittle bones, and cardiovascular problems. It may also cause fatigue, neurological issues, and Impaired wound healing, affecting overall health and development.
Iodine is an essential mineral that supports thyroid function by helping to produce thyroid hormones. It manages metabolism, growth, and development.
Iodine is mainly present in seafood, seaweed, dairy products, and iodized salt. It is also found in certain plant-based foods such as potatoes, and strawberries.
Iodine deficiency causes thyroid problems, for instance goiter and hypothyroidism. It may lead to fatigue, weight gain, developmental delays in children, and cognitive impairments.
Selenium is an important trace mineral with antioxidant properties, protecting cells from damage. It supports the immune system, thyroid health, and DNA synthesis. Selenium is found in Brazil nuts, seafood, eggs, and whole grains. Deficiency can lead to weakened immunity, fatigue, and thyroid problems, while excess intake may cause toxicity.
Molybdenum is an essential trace mineral involved in enzyme function, supporting metabolism, detoxification, and nitrogen processing. It helps break down amino acids and synthesis DNA. Sources include legumes, grins, nuts, and leafy vegetables. Deficiency is rare but can lead to issues like growth problems, metabolic disorders, and poor immune function.
Chromium is an essential mineral that helps regulate blood sugar levels by enhancing insulin function. It supports metabolism and fat burning. Sources include whole grain, broccoli, potatoes, and meat. Chromium deficiency can lead to impaired glucose tolerance, increased risk of type 2 diabetes, and weight gain.
Manganese is an essential trace mineral that supports bone formation, metabolism, and antioxidant defense. It plays a role in collagen production and enzyme activation. Sources Include whole grain, nuts, seeds, leafy vegetables, and tea. Deficiency can lead to bone abnormalities, impaired growth, and metabolic issues, though it’s rare.
Vesta care provides an essential service to monitor your health from the comfort of your own home. Our comprehensive vitamin and mineral test targets common deficiencies often hidden beneath the surface of daily stress and nutritional imbalances. Whether it is vitamin D, iron, or zinc, these crucial nutrients often go unnoticed until they start affecting your energy, immunity and overall health of the body. The blood test uncovered silent deficiencies, helping you reclaim your vitality. Their results were delivered swiftly within 48 hours. Vesta care not only identifies the gaps in your health but also provides expert guidance to restore your balance.
The sunshine vitamin is highly deficient in Dubai despite abundant sunlight. It is because of their lifestyle, cultural clothing preferences and sunscreen use creates prevalent deficiency which may lead to bone weakness, immune dysfunction, and increased risk of other diseases.
Vitamin B12 is an essential vitamin for proper bodily functions. If there is not enough vitamin B12, a person may feel tired, have trouble thinking about getting nerve problems and develop anemia. Its deficiency is common in vegetarians and older people above 50.
Folic is an important vitamin that helps the body make DNA and new cells. It is very important during pregnancy because it helps to prevent problems in the baby’s brain and spine. Its deficiency causes anemia, tiredness and developmental problems.
Iron is a vital mineral that helps carry oxygen in the blood. When body does not get enough oxygen, it causes tiredness, weakness, pale skin, difficulty in breathing and poor memory, particularly in women.
Calcium builds strong bones and teeth. It also helps muscles to work properly, support nerve signals and blood clotting. If body does not get enough calcium, it may lead to muscle cramps, weak or brittle nails, white spots under the skin, and pale complexion.
Magnesium is also known as a relaxation mineral as it helps the body to stay calm and relaxed. Its deficiency causes anxiety, poor sleep and stress. This deficiency happens due to high consumption of caffeine, and unhealthy processed foods.
Phosphorus helps to protect bone health, supports energy production, and keeps cell membranes strong. Its deficiency causes bone pain, weakness and loss of appetite.
Zinc is an important mineral that helps to control taste and smell, supports the immune system and helps the body grow properly. If the body does not get enough zinc, it may lead to slow wound healing, hair loss, frequent infections and weak immune system.
Vesta Care’s Vitamins Profile offers a convenient blood test at home to assess two essential nutrients: vitamin D and vitamin B12 that are essential for energy, bone strength, immune function, and neurological health. Despite ample sunlight, vitamin D deficiency is common in Dubai due to indoor lifestyles, cultural clothing, sunscreen use, and limited sun exposure. On the other hand, vitamin B12 deficiency is common among vegetarians, older adults, and individuals with absorption issues. Deficiencies of these can cause fatigue, muscle weakness, mood changes, anemia, and even long-term complications like osteoporosis and nerve damage if not treated. The test needs a simple blood sample with no fasting, collected by licensed professionals and analyzed in certified laboratories, with results delivered within 24 hours. In the light of these findings, doctors provide personalized treatment plans, including supplementation, dietary advice, and follow-up care. Addressing these deficiencies can substantially improve overall health, boosting energy levels, strengthening bones, enhancing mental clarity, and supporting long-term well-being.
get tested for vitamins and minerals now!
Vitamins and minerals are vital nutrients that our bodies require in small amounts to perform vital functions such as energy production, immune support, and cell repair. Major minerals like calcium, iron, magnesium, and potassium, in addition to vitamins such as A, D, C, and B-complex, contribute to maintaining overall health. Deficiency of these nutrients causes various health issues, including bone disorders, anemia, fatigue, and weakened immunity. To make sure the body receives the right balance of these nutrients, regular testing is crucial. Vesta Care is a platform that offers comprehensive mineral and vitamin deficiency tests to measure levels of essential nutrients in the body. These tests are used to diagnose deficiencies in vitamins such as Vitamin D, iron, and B12, as well as minerals like calcium and potassium. Early detection and intervention, Vesta Care make sure that individuals can maintain their health and prevent complications associated with nutrient deficiencies, supporting optimal wellness and overall well-being.
Magnesium deficiency may lead to muscle cramps, anxiety, reduced sleep quality, irregular heart rhythms, and seizures.
Vitamin C deficiency can cause scurvy, characterized by swollen, bleeding gums, and poor wound healing.
Yes, deficiencies can often be corrected through dietary supplements. Although, it is essential to consult a healthcare professional to determine the correct dosage.
Vitamin D deficiency may lead to bone weakness (osteoporosis or rickets), muscle weakness, pain and increased risk of infections.
Symptoms can vary depending on the specific deficiency but generally common signs include fatigue, pale skin, hair loss and poor immune system.
