vitamins and minerals

Vitamins and minerals are used by our bodies and if we do not get enough of the right ones it can affect us mentally and physically. As our bodies do not make vitamins and minerals, we have to get them from food. If we do not have enough of one vitamin it can also affect our body's ability to take in other vitamins.

Each vitamin has a role to play to keep us healthy. For example Vitamin C helps our body heal if we get a cut. There are two types of vitamins water-soluble and fat soluble.

Baby held by his mother receives
a dose of vitamin A at a
UNICEF-assisted mobile medical unit,
Somalia
Those vitamins which are fat soluble can be stored in your body for a while, some for days, others for months, so your body can build up a supply ready for when they are needed. Vitamins A, D, E, and K are fat-soluble. Water soluble vitamins travel through your bloodstream and are flushed out when you go to the toilet. Your body will use the ones it needs while they are travelling through your system. These vitamins need to be replaced a lot as they aren't around for long. These vitamins include vitamin C and B vitamins.


Plants obtain minerals from the soil. Animals as well as humans get minerals from eating plants. As a result humans can get the minerals we need by eating plants or animals. Minerals can also be present in water. How much and what minerals we take into our bodies can depend on how much of a mineral is present in the soil in the regions where our food, water or meat comes from.




Fortification –

Adding vitamins and minerals to foods that are regularly eaten by a large portion of the population (ie: flour, salt).

Supplementation – Reaching out to people at risk with vitamin and mineral tablets.


Community health nurse demonstrates how to
prepare a nutritional feeding mix for children,



Education – educating people about the possibilities of fortification and supplementation, as well as the kinds of foods that are best to eat.

Disease Control – as people lose essential vitamins and minerals from their bodies when they have diseases, such as malaria and diarrhoea, controlling these diseases helps to prevent malnutrition.

Home Fortification – where people in their homes add vitamins or minerals to the food they cook at home. In order for this to happen there needs to be a product that is easily accessible (ie: sachets) and affordable to low-income communities. The community also has to be aware of the need for it.

Labels on food packages generally contain a list of ingredients. Sometimes they will list the RDI – Recommended Dietary Intake, of particular vitamins and minerals. This is based on the needs a male adult has per day for the particular vitamin and mineral.


Beni Shoqair falls within a district covered by a UNICEF programme known as Integrated Local Development (ILD), which aims to raise the standard of health and nutritional care for children in some of Egypt's most impoverished communities.

Tahany Mohamed works as a senior nurse at the local Primary Health Care Centre. She specialises in helping pregnant women to deliver healthy babies. Tahany arrives at the home of 18 year old Walaa Ibrameh and her day old baby boy. Tahany weighs and examines the baby, and then shares some information about breastfeeding and other aspects of child caring. Finally she gives Walaa a Vitamin A supplement pill – an essential nutrient for mothers after delivery. Vitamin A supplementation is part of a national campaign supported by UNICEF.

Tahany also undertakes awareness sessions, where groups of women listen to clinic staff explaining the importance of nutrition, hygiene and other childcare issues. "My ambition is to be the head nurse here one day," she says.



Below is a short look at well known vitamins, a few minerals, and a more in-depth look at vitamin A and Iron (mineral), two very important nutrients:

The B Vitamins

The B vitamins help our bodies make energy and are involved with making red blood cells which carry oxygen around our body. Every part of our body needs oxygen. Some foods with B vitamins in them are beans, peas, and whole grain bread.

Vitamin C

Vitamin C helps our body tissue like muscles to keep healthy, and helps our cuts and wounds to heal. It also helps us ward off illnesses. Some foods with Vitamin C in them include oranges, red and green capsicum, lemons, tomatoes and cabbage.

A malnourished girl toddler is fed therapeutic
milk in a UNICEF-assisted feeding centre,
Darfur,




Vitamin D

Vitamin D helps us build strong bones and teeth, and it helps us to take in the calcium we need. Some foods with vitamin D in them are milk, salmon and eggs. Regular sunlight can help the body take in vitamin D.

Vitamin E

Vitamin E helps keep our body tissues such as our eyes and skin healthy. It also protects our lungs from being harmed by polluted air and helps in the making of red blood cells. Some foods with vitamin E in them are sardines, nuts and spinach.

Vitamin K

Vitamin K helps our blood to clot when we bleed. It helps stop the bloodflow. Some foods with vitamin K include pork, liver and yoghurt.

Women sit on the floor feeding
their children nutritional supplements,


Calcium

Calcium is needed to help build our bones and teeth. Some foods with calcium in them are dairy products, tofu and cabbage.

Sodium

Sodium helps regulate the fluid balance in our bodies and help with the contraction and expansion of muscles. It is present in all our body fluids. A vegetable with sodium in it is zucchini, we also get a lot of our sodium from salt.

Vitamin A

Vitamin A is essential for the eyes. It helps us to see better at night and also helps us to see in colour. In extreme cases the lack of vitamin A can cause blindness. Some foods with vitamin A in them are apricots, pumpkin, eggs and carrots.

More commonly no obvious physical affects of the lack of vitamin A are noted but inside the body the effectiveness of a person's immune system (the part of the body that helps fight diseases) is decreased. This is said to lead to the deaths of approximately 1 million children a year (p.13, Vitamin & Mineral Deficiency).

Zambia, which has only one producer of sugar, has been adding Vitamin A to their sugar since 1998. UNICEF often distributes Vitamin A to children when they immunise them, they did this for children after the Tsunami hit and also do it during National Immunisation Days. National Immunisation Days are days set aside in particular countries to do a mass of child immunisation all at once. Supplementation using vitamin A capsules should begin at six months old in areas where children do not get enough vitamin A in their diets.

Iron

Iron is needed for the development of our brains. It is especially important that we get enough iron from the ages of 6 month to 2 years. After 6 months of age a child only gets 50% of the iron it needs from breastmilk and the rest has to come from their diet. In developed countries a lot of infant foods like cereals have added iron.

Women of childbearing age are at high risk if their bodies lack the iron to cope with the stress of childbirth.

A number of countries fortify flour with iron, 49 in fact. 15% of all flour produced in flour mills world-wide have added iron.