Vitamins and minerals are like the body’s little helpers, but we don’t need a lot of them. They’re called “micronutrients” because we only need tiny amounts of them each day, way less than the big guys like carbs, proteins, and fats, which are called “macronutrients.”

These vitamins and minerals are super important because our bodies can’t make most of them on their own, so we have to get them from the food we eat. There are a couple of exceptions, though. Take vitamin D, for example; we can actually make it in our skin when we soak up some sunlight.

Now, vitamins are divided into two main groups:

Water-soluble vitamins

• These buddies aren’t stored in our bodies, so we need to chow down on foods that have them regularly. Think vitamin C and all those B vitamins.

Fat-soluble vitamins

• These are like the body’s little stash. We can sock them away in our liver and fat tissues for when we need them later. Vitamins E and D are part of this crew.

So, what do these vitamins and minerals do in our bodies? Well, they help keep things running smoothly and make sure we stay healthy. Think of them as the superheroes of our diet!

What’s the deal with vitamins and minerals in our bodies?

Vitamins are like the multitaskers of our bodies. They do all sorts of jobs, like helping us get energy from our food, making sure our DNA behaves, and being our cell bodyguards against damage.

Now, minerals, they’re like the builders and electricians of our body crew. For example, calcium and iron are big shots when it comes to building strong bones and teeth, and they help keep our nervous system in check.

Sometimes, our body likes to get these Vitamins and minerals straight from the foods we eat, rather than from fancy supplements. Take iron from red meat, for instance. It’s like our body’s preferred source!

What foods should you eat for more vitamins and minerals?

Food is like a treasure chest of vitamins and minerals, but they’re not all in the same place. That’s why it’s crucial to mix things up and have a balanced diet with a bit of everything from the Eatwell Guide.

Some micronutrients, like vitamin B6 and potassium, are like party crashers; they show up in lots of different foods. But others, like vitamin D, are more like the VIPs of the nutrient world – you’ll find them in only a few foods.

Animal-based foods like meat, fish, eggs, and dairy are big players when it comes to providing vitamins and minerals (like B12,  D, calcium, and iron). So, if you’re going vegetarian or vegan and cutting out these animal products, you’ve got to be a bit of a nutrient detective. You’ll need to figure out where to get key nutrients like iron, calcium, iodine, and vitamin B12 from other sources.

If you want to know which foods pack which vitamins and minerals and what they do for your body, we’ve got a handy resource for you called “Vitamins and minerals in our foods.”

 

Vitamins and Minerals	Some Food Sources	What it helps with
Vitamins
Vitamin A	Carrots, sweet potatoes, spinach	Maintains healthy vision and supports the immune system
Vitamin C	Citrus fruits, strawberries, broccoli	Boosts the immune system, promotes skin health, aids in wound healing
Vitamin D	Sunlight (natural source), fatty fish, fortified dairy products, supplements	Vital for strong bones and overall immunity
Vitamin E	Nuts, seeds, leafy greens	Powerful antioxidant, protects cells from damage
Vitamin K	Leafy greens, broccoli, Brussels sprouts	Crucial for blood clotting and bone health
Minerals
Calcium	Dairy products (milk, cheese), leafy greens, fortified foods	Essential for strong bones and teeth
Iron	Red meat, beans, fortified cereals	Make red blood cells, immune system, brain function
Magnesium	Spinach, almonds, whole grains	Release energy, strong bones, muscle/nerve function
Potassium	Bananas, potatoes, beans	Regulate water content, normal blood pressure, nerve/muscle function
Zinc	Oysters, red meat, poultry	Mental skills, hair/skin/nails, wound healing, fertility

How much of these vitamins and minerals should you aim for?

How much vitamins and minerals you need can vary based on your age, gender, and if you’re pregnant or breastfeeding. It’s not a one-size-fits-all situation.

One common type of DRV is the “reference nutrient intake” (RNI). This is the amount that’s considered good for almost everyone in the population, covering about 97.5% of folks. Take calcium, for instance; during your teenage years, when your bones are growing like crazy, you’ll need more of it. So, these values help us figure out what’s best for our specific needs at different stages of life.

How can you make sure you’re getting enough vitamins and minerals?

There’s no one magical “superfood” that can give you everything your body needs. It’s all about the balance of your overall diet. So, you want to mix things up and eat a bit of everything from the main food groups.

A diverse and balanced healthy diet should cover most of your vitamins and mineral need, except for vitamin D, which is a bit tricky and might require some extra attention.

When you eat a healthy and balanced diet, you’re not just getting vitamins and mineral; you’re also loading up on other good stuff like fiber and beneficial compounds. It’s like a bonus!

Not everyone gets all the goodies they need from their diet. For example, especially teenage girls, aren’t getting enough vitamin A and iron because they’re not eating the right stuff. Now, low intake doesn’t automatically mean you’re deficient, but over time, it can lead to problems like iron deficiency anemia. So, it’s essential to pay attention to what you’re eating and maybe consider some supplements in certain situations.

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