You need a variety of vitamins and minerals for basic everyday functions. Following a balanced diet and eating foods from all food groups will provide you with all of the nutrients you need. In some cases, you may need to add a nutritional supplement to your diet. Supplements should only be used to complement a balanced healthy diet and not replace it, says MayoClinic.com. Let your physician know about all of the supplements you take.
Fat Soluble Vitamins
The fat in your body helps metabolize and store vitamins A, D, E and K, reports the Office of Dietary Supplements. Vitamin A is important for your eye health and overall vision. Women need 700 mcg of vitamin A and men need up to 900 mcg. Milk, cheddar cheese, eggs, carrots and spinach are all high in vitamin A. You need vitamin D to help your body absorb calcium, which keeps your bones strong. Each day, you need 15 mcg of vitamin D, which your body can make when you are in the sunlight. Foods high in vitamin D include cod liver oil, salmon, tuna and fortified orange juice or milk. Vitamin E acts as an antioxidant and protects your body from infections and chronic diseases. You need 15 mg of vitamin E, which you can get from vegetable oils, nuts, seeds and green veggies. Vitamin K is necessary for blood clotting. Without it, a small cut would never stop bleeding. Women need 65 mcg and men need 80 mcg of vitamin K each day. Vitamin K can be found in leafy green vegetables, cheese and beef liver.
Water Soluble Vitamins
Vitamin C is a water soluble vitamin that keeps your immune system strong and helps your body heal wounds. Women need 75 mg of vitamin C each day, but men need up to 90 mg. Fruits and vegetables, such as berries, broccoli, green peppers, kiwis and sweet potatoes, are good sources of vitamin C. There are eight essential B vitamins that you need to consume each day. They include B1, or thiamine, B2, or riboflavin, B3, or niacin, B5, or pantothenic acid, B6, or pyridoxine, B7, or biotin, B9, or folic acid, and B12, or cyanocobalamin. The B vitamins work together to metabolize food and produce energy. Eating lots of whole grains, as well as turkey, tuna and beef liver, will provide your body with the B vitamins it needs.
Macro-Minerals
You need higher amounts of certain minerals known as macro-minerals. Your body needs calcium for strong bones and teeth. You need 1,000 mg of calcium each day. Consume plenty of low-fat dairy foods, fortified orange juice and dark green vegetables to get the calcium you need. Magnesium is another important mineral for strong bones. Women need 310 mg per day and men need 400 mg. Halibut, nuts and potatoes are high in magnesium. Phosphorous, sulfur, chloride, sodium and potassium are other important macro-minerals, says KidsHealth.org.
Trace Minerals
Chromium, copper, iodine, iron, zinc, manganese, fluoride and selenium are known as trace minerals, since your body needs them in minimal amounts, reports the Centers for Disease Control and Prevention. Eating whole foods, such as fruits, veggies, grains, lean meats and dairy products will ensure you get the trace minerals you need.
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