You need to take in many vitamins and minerals for your body to function properly. Your body does not make most of these substances; they must come from the food that you eat. Eating a varied diet based on the United States Department of Agriculture's food pyramid will provide the various vitamins and minerals that your body needs. All vitamins and minerals are necessary, but some of the more important ones are vitamin D, calcium, potassium and vitamin B12.
Vitamin D
Vitamin D is a fat-soluble vitamin. It is commonly added to foods since it is not found naturally in many foods. Your body can make it, but only during exposure to sunlight. Vitamin D helps the body absorb calcium and regulates the balance between calcium and phosphorus. The Harvard School of Public Health indicates that everyone over age two should consume 1,000 to 2,000 IU of vitamin D each day. Foods that contain vitamin D include fish and fish oils. However, vitamin D has been added to milk and some cereals and juices to help you obtain a healthy amount each day.
Calcium
Calcium is a mineral responsible for many bodily functions. It supports bones and teeth, but your body also requires calcium for muscle contraction, hormone secretion and nerve transmission. The recommended daily amount of calcium ranges from 1,000 to 1,300 mg, depending on age. You can find calcium in dairy products, fortified juice, salmon, sardines and leafy green vegetables.
Potassium
Medline Plus indicates that potassium is necessary for your body cells to function properly. Potassium is required for your heart to beat properly and for growth and muscle building. Meat, fish and many vegetables contain potassium. Your body needs a balanced amount of potassium to perform properly. Too little potassium can lead to paralysis, while too much can lead to heart problems. Adults need to consume 4.7 grams of potassium per day.
Vitamin B12
Vitamin B12 is a water-soluble vitamin found in many foods and supplements. Your body needs vitamin B12 for red blood cells and nerves to function correctly. Vitamin B12 also aids in DNA synthesis. Adults need to consume 2.4 to 2.8 mcg of vitamin B12 daily. If you are pregnant or lactating, you will need slightly more. You can find vitamin B12 in meat, eggs and milk. You can also get B12 in fortified cereals if you do not eat animal products.
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