Vitamins and minerals are micronutrients that allow you to stay healthy. Your body does not naturally produce any of the 13 essential vitamins or 14 basic minerals. The best means for getting these nutrients on a daily basis is eating a healthy diet of plant-based and lean animal-based foods. Vitamins are made organically by plants or animals. Minerals come from the soil or water absorbed by the plants or consumed by animals. Your body requires small amounts of certain micronutrients and larger amounts of others.
Step 1
Learn the basic micronutrients and food sources containing each. The National Institute of Medicine and National Institute of Health provide online charts for learning your basic nutrient needs.
Step 2
Write a quick-reference chart to follow when meal planning. Several foods contain more than one vitamin and mineral, which makes it easier to get the nutrients you need for daily health. Create a short list of foods with combined nutrients like low-fat yogurt or cheese, which contain calcium, potassium and B vitamins. List the daily recommended intake of each vitamin and mineral. According to FamilyDoctor.org, calcium, potassium and magnesium are the minerals most commonly lacking in American diets as well as vitamins A, C and E. Emphasize these micronutrients as you create a reference list.
Step 3
Add a sweet potato to meals. Sweet potatoes are a nutrient-filled food yielding vitamins A, B9, C and the minerals sodium, potassium and calcium. Regularly eating this one vegetable supplies you with a healthy dose of important micronutrients.
Step 4
Eat a fruit or vegetable serving with every meal. Green leafy vegetables like spinach contain vitamins A, C, E and K, several B vitamins and an abundance of minerals. Add a serving of broccoli or a salad to your lunch or dinner and eat vibrantly colored fruits like mango, oranges and papaya for snacks.
Step 5
Snack on nuts and seeds once a day. The B vitamins, vitamin E, magnesium and zinc are plentiful in foods like walnuts, almonds and sunflower seeds. Grab a handful of nuts to snack on once daily. Avoid overeating nuts, which contain a high number of calories.
Step 6
Drink a glass of low-fat milk for breakfast. Dairy is a source of calcium, zinc, phosphorus and vitamins D and B. Eat a cup of low-fat yogurt or cheese as an alternative to drinking milk.
Step 7
Take a daily multivitamin supplement. Eating a well-balanced diet including three meals and two or three snacks between provides the majority of daily vitamin and mineral needs. Well-balanced meals include fruits and vegetables, a meat or protein source, grains and dairy. To ensure that you obtain the essential daily micronutrients, take a multivitamin to supplement your healthy diet.
Tips and Warnings
- Daily intake recommendations are different for each vitamin and mineral. Consult your physician on nutrient needs in the event of deficiency-related health issues.
- Limit red or fatty meat consumption by choosing fish or poultry as a source for getting vitamins and minerals.
References
- Linus Pauling Institute: Minerals
- Nemours Foundation: Vitamins and Minerals
- National Institute of Medicine: Dietary Reference Intakes
- FamilyDoctor.org: Vitamins and Minerals
- U.S. Food and Drug Administration: Fortify Your Knowledge About Vitamins
- Office of Dietary Supplements: Vitamin and Mineral Supplement Fact Sheets
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