Nutritional Analysis: Vitamins and Minerals

Did you know?

Some vitamins and minerals help us to absorb and utilise others.

With an Alible Nutrition Canteen or Day Nursery Nutrition Review, or a Personalised Nutritional Analysis you will receive a review detailing levels of the following 25 vitamins and minerals.  Click on each one for a summary of why it is important.

  • Vitamin A

    Vitamin A is important for our vision, bone growth, maintenance of protective organ lining, cell division and specialisation, and the development of lymphocytes (a type of white blood cells).  It also helps to regulate the immune system.

    Vitamin A is an anti-oxidant.

  • Vitamin B1 (Thiamine)

    Vitamin B1 is important for our nerve and muscle function (including the heart muscle), and energy metabolism.

    Did you know? People who consume alcohol regularly, smoke, suffer chronic diarrhoea, or suffer chronic fevers require significantly more vitamin B1.

  • Vitamin B2 (Riboflavin)

    Vitamin B2 is important for our energy production, and changing vitamin B6 and folate into useable forms.

    It is an antioxidant.

  • Vitamin B3 (Niacin)

    Vitamin B3 is important for our energy production, DNA production, and production and regulation of cholesterol and hormones.  It also has a role in the optimisation of insulin sensitivity.

  • Vitamin B5 (Pantothenic Acid)

    Vitamin B5 is important for energy release from carbohydrates and fat, and the production of fatty acids and cholesterol.

  • Vitamin B6

    Vitamin B6 is important for enzyme reactions, and the breakdown of glycogen.  It may also help to prevent inflammation.

  • Vitamin B7 (Biotin)

    Vitamin B7 is important for our energy metabolism, and the growth and maintenance of our bones, skin, hair and nails.

  • Vitamin B9 (Folic Acid)

    Folic acid is important for our cell development, production of DNA, prevention of changes to DNA, and the prevention of build-up of homocysteine associated with cardiovascular disease.  It also supports development of the nervous system and helps protect against birth defects.

  • Vitamin B12

    Vitamin B12 is important for blood cell formation, neurological function, DNA synthesis, amino acid metabolism, and the recycling of folate enzymes.

  • Vitamin C

    Vitamin C is not only important for our immune systems, it also helps our growth and development, and iron absorption.

    Vitamin C is an antioxidant.

  • Vitamin D

    Vitamin D is important for the absorption of calcium absorption in our bodies, and bone growth and bone remodelling.  It also modulates gene encoding proteins, reduces inflammation and is involved in neuromuscular and immune function.

    Vitamin D is involved in insulin secretion and may be help prevent type 2 diabetes and cardiovascular disease.

  • Vitamin E

    Vitamin E helps to maintain healthy skin and eyes, and helps to strengthen the immune system.

    It is an antioxidant.

  • Vitamin K

    Vitamin K is important for blood clotting, bone health, and the prevention of calcification of blood vessels.


    Individuals taking anti-coagulant medication, for example warfarin, should consult their doctor before making any changes to the vitamin K content of their diet as it can affect the body’s interaction with the medication.

  • Calcium

    Calcium is important for the health of our bones, regulation of our heart beat, and conducting nerve impulses.

  • Chloride

    Chloride is important for our fluid and electrolyte balance, and producing digestive juices.

  • Copper

    Copper is important for the production of red and white blood cells, haemoglobin and enzymes; child development; brain development; and our bones.

  • Iodine

    Iodine is important for the synthesis of thyroid hormones.

  • Iron

    Iron is important for carrying oxygen in our blood and muscles.  It aids immunity, cognitive development, temperature regulation, energy metabolism and work performance.

    Did you know? Iron is recycled by our body and vitamin C aids our absorption of iron.

  • Magnesium

    Magnesium is important for muscle contraction and tone, enzyme and protein production, and energy transportation.

  • Manganese

    Manganese is important for energy metabolism and enzyme activation.  It helps maintain bone health and blood sugar levels, and aids the synthesis of fatty acids and cholesterol.

  • Phosphorus

    Phosphorus is important for maintaining good bone density, energy production, and cell structure.

  • Potassium

    Potassium is important for maintaining our fluid balance, and our muscle function.  It also helps to maintain blood pressure.

  • Selenium

    Selenium is important for making antioxidant enzymes.  It also helps to regulate thyroid function and reduces the risk of joint inflammation.

  • Sodium

    Sodium is important for the normal functioning of our cells, and maintaining our fluid and electrolyte balance.

  • Zinc

    Zinc is important for cellular metabolism, protein synthesis, wound healing, and immunity.  It supports normal growth and development during pregnancy, childhood and adolescence.  Zinc is also required for proper sense of taste and smell.

Read more about vitamins and minerals

For more information about the vitamins and minerals discussed here, why not take a look at our blog.  Nutrition Nugget posts provide explanations of individual nutrients including their function, sources, symptoms of depletion and symptoms of excess.