Vitamins and minerals are micronutrients: nutrients needed by the body in relatively small amounts, but essential for health. They support functions such as releasing energy from food, maintaining bones and teeth, helping the immune system and making healthy blood cells. This guide explains the difference between vitamins and minerals, their main food sources, and what can happen when intake is too low or too high. Use it for GCSE Food revision, but always check your own board’s specification because WJEC Level 1/2 Hospitality and Catering and AQA GCSE Food Preparation and Nutrition may assess related knowledge in different ways.
What are micronutrients?
Micronutrients are nutrients required in small quantities. The two main groups are vitamins and minerals.
- Vitamins are organic substances made by plants or animals, or obtained through food. They help control chemical processes in the body.
- Minerals are inorganic elements. Plants absorb them from the soil, and animals obtain them through food.
Micronutrients do not provide energy in the same way as carbohydrate, fat and protein. However, they help the body use energy and carry out essential processes. A varied, balanced diet is usually the best way to obtain them.
Fat-soluble and water-soluble vitamins
Vitamins can be grouped according to whether they dissolve in fat or water. This affects how the body stores and removes them.
| Group | Examples | Key point |
|---|---|---|
| Fat-soluble vitamins | A, D, E and K | They can be stored in the body, so excessive amounts from supplements may build up and cause harm. |
| Water-soluble vitamins | Vitamin C and the B-group vitamins | They are generally stored less extensively, so regular sources are useful. Large amounts from supplements are not automatically safe. |
Cooking method can affect vitamin content. For example, water-soluble vitamins may be lost when vegetables are boiled in a large amount of water for a long time. Steaming, microwaving or using a small amount of water can help reduce losses. However, the best method depends on the food and the vitamin involved.
Important vitamins to revise
| Vitamin | Main functions | Food sources | Deficiency or excess |
|---|---|---|---|
| Vitamin A | Helps maintain normal vision, skin and the immune system. | Liver, oily fish, eggs and dairy foods. Orange vegetables such as carrots contain beta-carotene, which the body can convert to vitamin A. | Severe deficiency can affect vision and immunity. Excess preformed vitamin A, particularly from supplements or liver eaten too often, can be harmful. |
| Vitamin C | Supports the immune system, helps maintain connective tissue and improves absorption of iron from plant foods. | Citrus fruit, berries, peppers, tomatoes, broccoli and potatoes. | Deficiency can lead to scurvy, although this is uncommon where the diet is varied. Very high supplement intakes may cause problems such as stomach discomfort. |
| Vitamin D | Helps the body absorb calcium and supports normal bones, teeth and muscles. | Oily fish, egg yolk and foods fortified with vitamin D. The body also makes vitamin D when skin is exposed to sunlight. | Deficiency can contribute to weak or poorly mineralised bones, including rickets in children. Too much from supplements can raise calcium levels excessively. |
| B-group vitamins | Help release energy from food and support the nervous system and the formation of blood cells. Different B vitamins have different roles. | Wholegrain cereals, meat, fish, eggs, dairy foods, pulses, nuts and green vegetables. | Deficiency effects vary because this is a group of different vitamins. Some people may need specific advice, particularly when following a restricted diet. |
Important minerals to revise
| Mineral | Main functions | Food sources | Deficiency or excess |
|---|---|---|---|
| Calcium | Maintains bones and teeth and supports normal muscle action and blood clotting. | Milk, cheese, yoghurt, calcium-set tofu, some leafy green vegetables and fortified plant-based alternatives. | Low intake over time can affect bone health. Excessive intake, especially from supplements, may be unsuitable for some people. |
| Iron | Forms part of haemoglobin, the substance in red blood cells that carries oxygen around the body. | Red meat, poultry, fish, beans, lentils, fortified cereals and green vegetables. | Deficiency can cause iron-deficiency anaemia, leading to tiredness and reduced concentration. Excess iron can also be harmful, so supplements should not be taken without appropriate advice. |
| Sodium | Helps control fluid balance and supports nerve and muscle function. | Salt, processed foods, stock cubes, sauces, cured meats and many ready-made products. | The body needs some sodium, but too much salt is associated with increased blood pressure. Reading food labels can help when comparing products. |
| Iodine | Helps the thyroid gland make hormones that regulate the body’s metabolic processes. | Milk and dairy foods, fish and seafood, and some eggs. | Low intake can affect thyroid function. Both too little and too much iodine can be unsuitable for health. |
Applying the theory in practical food work
Micronutrient knowledge can improve your planning and evaluation. For example, a bean and vegetable chilli could provide iron from beans, vitamin C from peppers and tomatoes, and fibre from plant foods. The vitamin C may also help the body absorb iron from the beans. A yoghurt-based dessert could contribute calcium, while oily fish in a main meal could provide vitamin D and omega-3 fatty acids, although these are not vitamins or minerals.
When evaluating a dish, do not simply claim that it is “full of vitamins”. Name the nutrient, its function and the ingredient providing it. You could write: “The peppers provide vitamin C, which supports the immune system and helps the absorption of iron from the beans.” This is more precise than making a general health claim.
Food preparation choices also matter. Washing and cutting vegetables just before use, avoiding unnecessarily long cooking and using cooking liquid in a soup or sauce can help retain some water-soluble vitamins. A practical dish should still be safe, appealing, suitable for the target consumer and appropriate for the brief.
Exam-ready retrieval checklist
- Can you define micronutrients, vitamins and minerals?
- Can you distinguish fat-soluble vitamins A, D, E and K from water-soluble vitamin C and the B-group vitamins?
- Can you give a function and food source for vitamins A, C and D?
- Can you explain why iron is important and name plant and animal sources?
- Can you describe the roles of calcium, sodium and iodine?
- Can you explain one way cooking may reduce the vitamin content of vegetables?
- Can you use the terms deficiency and excess accurately?
- Can you apply the knowledge to a dish rather than listing unrelated facts?
For the precise content and wording required by your course, consult the relevant WJEC Hospitality and Catering specification or AQA Food Preparation and Nutrition specification. Nutrition, food labelling and health guidance can change, so use current information from the Food Standards Agency, NHS or GOV.UK where appropriate.
Frequently asked questions
Are vitamins and minerals the same as energy-giving nutrients?
No. Vitamins and minerals are micronutrients and do not provide energy directly. They help the body carry out processes, including using energy from carbohydrate, fat and protein.
Why can excess vitamins be harmful?
Some vitamins, particularly fat-soluble vitamins, can be stored in the body. High intakes from supplements may therefore build up. More is not always better, and supplement use should follow reliable professional advice.
Is fresh food always higher in vitamins?
Not necessarily. Nutrient content depends on the food, storage and preparation. Frozen, canned and fresh foods can all contribute to a balanced diet. Check labels and consider the preparation method as well as the form of the food.