Vitamins and minerals are important for keeping your body functioning at optimal levels of health. Vitamins are found in plants or animal-based foods and minerals come from inorganic elements, such as the soil or water, which is absorbed by plants or consumed by animals. Some vitamins are required in higher quantity than others, depending on your health. Vitamins and minerals work together to keep your immune system healthy and facilitate lifelong growth and development for proper organ functioning. The best way to get a range of vitamins and minerals daily is to eat well-balanced and healthy meals. However, supplements are also an option as an adjunct to healthy eating.
Step 1
Evaluate your current dietary habits. The foods you eat contain various vitamins and minerals. However, if you are prone to skipping meals, eating junk foods or don't eat a variety of foods from the food groups, you may need to revise your eating habits. According to FamilyDoctor.org, most Americans do not get enough vitamins A, C and E as well as enough calcium, potassium and magnesium.
Step 2
Write down the daily recommended intake guidelines for vitamins and minerals you need to consume more of in your diet. Several online resources such as the Office of Dietary Supplements and the National Institute of Medicine provide quick view charts for daily intake recommendations. From your search engine, type "dietary reference intakes, national institute of medicine." The first several choices to populate on your search engine provide information and charts for learning your daily vitamin and mineral needs.
Step 3
Create a list indicating the nutrient, amount recommended daily and food options for getting intake met. For instance, vitamin A is required for vision, immune health and lifetime cellular growth. List vitamin A with a daily intake of 900 mcg if you are an adult male, or 700 mcg if you are an adult female, and write down the foods containing this vitamin. Sweet potatoes contain 1,096 mcg, 1/2 cup of spinach has 573 mcg and a quarter of cantaloupe contains 233 mcg vitamin A.
Step 4
Consume calcium-rich foods daily. The National Institute of Arthritis and Musculoskeletal and Skin Diseases indicates that calcium and vitamin D are important daily at any age. Calcium and vitamin D are essential for strong bones and teeth, in addition to facilitating proper nerve and heart functions. Adults up to 50 years old are recommended to consume 1,000 mg calcium daily and adults over 50 need 1,200 mg. Vitamin D is important for aiding the absorption of calcium and the daily recommended intake for adults is 400 to 600 international units.
Step 5
Eat a diet plentiful in fruits and vegetables. Fresh fruits and vegetables, such as leafy greens, bananas and potatoes, are a good source of potassium, magnesium and vitamins A, C and E. Potassium is important for your muscles and nerves. Magnesium helps process body glucose and synthesize proteins. FamilyDoctor.org notes that a daily intake of potassium is recommended at 4,044 mg and magnesium is 380 mg. Vitamin C is recommended at 75 mg for adult females and 90 mg daily for adult males, and vitamin E is recommended at 15 mg daily for both.
Step 6
Add lean sources of meat to your diet. The B vitamins are also important for decreasing your risk of heart disease and maintaining organ health. Animal-based foods, such as chicken, eggs and fish, provide B vitamins. Dark leafy green vegetables, fruits such as papaya, and fortified whole grains also offer a source of B vitamins. The Harvard School of Public Health notes that you can attain adequate B vitamins from eating from the food groups, rather than taking a supplement alone. Consult your physician before taking a B vitamin supplement to determine safety for your health.
Tips and Warnings
- Take a multivitamin supplement in addition to eating a healthy diet.
- Avoid consuming vitamin A supplements in excess due to adverse side and liver toxicity.
References
- Texas Heart Institute: Minerals: What They Do and Where to Get Them
- KidsHealth: Vitamins and Minerals
- Harvard School of Public Health: Vitamins
- National Institute of Arthritis and Musculoskeletal and Skin Disease: Calcium and Vitamin D: Important at Every Age
- FamilyDoctor.org: Vitamins and Minerals: How To Get What You Need
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