Vitamins, Minerals and Hydration

While macronutrients (carbohydrates, fats and proteins) provide energy, the body also needs vitamins, minerals and water to function properly. These are often called micronutrients (vitamins and minerals) because they are needed in smaller amounts. For AQA GCSE PE, you need to understand their general role in the body, why a balanced diet is important, and the definition and consequences of dehydration.

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Vitamins

Vitamins are organic compounds that the body needs in small amounts to function correctly. They play essential roles in maintaining health and supporting body systems, but the body cannot make most of them — they must come from food.

Exam Tip: AQA does not require you to know specific vitamins and their individual functions at GCSE level. You need to know that vitamins are essential for body systems and health, and that they are obtained through a balanced diet. Do not waste time memorising vitamin A, B, C, D, etc. unless specifically asked.

General Roles of Vitamins

Role	Detail
Support immune function	Help the body fight infection and disease
Support growth and development	Essential during childhood and adolescence
Aid energy release	Some vitamins help the body convert food into usable energy
Maintain healthy skin, eyes and bones	Different vitamins contribute to the health of different tissues
Aid blood clotting	Essential for wound healing
Antioxidant protection	Some vitamins protect cells from damage caused by free radicals

Sources of Vitamins

A varied, balanced diet that includes plenty of fruits, vegetables, whole grains, dairy and protein sources will provide all the vitamins the body needs. Key food groups include:

Food Group	Vitamins Provided
Fruits and vegetables	Wide range of vitamins, particularly vitamins A and C
Dairy products	Vitamins A, D and B12
Meat, fish and eggs	B vitamins, vitamin D
Whole grains	B vitamins, vitamin E
Sunlight	The body produces vitamin D when exposed to sunlight

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Minerals

Minerals are inorganic substances needed in small amounts for a range of bodily functions. Like vitamins, they must be obtained from food.

Exam Tip: As with vitamins, AQA does not require detailed knowledge of individual minerals at GCSE. Know that minerals support body systems and health, and are obtained through a balanced diet.

General Roles of Minerals

Role	Detail
Bone and teeth health	Minerals like calcium and phosphorus are essential for strong bones and teeth
Muscle and nerve function	Minerals like sodium and potassium help muscles contract and nerves transmit signals
Oxygen transport	Iron is a key component of haemoglobin, which carries oxygen in red blood cells
Fluid balance	Minerals like sodium help regulate the amount of water in the body
Immune function	Minerals like zinc support the immune system
Energy production	Some minerals are involved in the enzymes that release energy from food

Sources of Minerals

Food Group	Minerals Provided
Dairy products	Calcium
Red meat	Iron, zinc
Green leafy vegetables	Iron, calcium
Fish	Iodine, phosphorus
Nuts and seeds	Magnesium, zinc, selenium
Whole grains	Iron, magnesium

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The Importance of a Balanced Diet

A balanced diet provides all the nutrients the body needs in the correct proportions. It includes:

Component	What It Provides
Carbohydrates	Main energy source (55–60% of diet)
Fats	Energy at low intensity, insulation, organ protection (25–30%)
Proteins	Growth and repair of tissues (15–20%)
Vitamins	Support body systems and health
Minerals	Support bones, muscles, nerves and other functions
Water	Hydration, temperature regulation, transport of nutrients
Fibre	Supports healthy digestion and bowel function

Why Is a Balanced Diet Important?