Vitamins and minerals play many important functions throughout the human body. They are needed for proper growth and maintenance, energy production, cell division, bone strength, immune system support and blood clot formation. Vitamins and minerals are found in a number of different foods, and you need to consume a balanced, varied diet to meet your daily vitamin and mineral requirements.
Vitamin A
Vitamin A is a fat-soluble vitamin necessary for healthy skin, eyes and hair. Beta-carotene, an important antioxidant, and retinol are varieties of vitamin A. Beta-carotene is found primarily in bright colored fruits and vegetables. Fruits such as cantaloupe, apricot, peaches, papaya, mango and guava and vegetables including spinach, tomatoes, kale, sweet potatoes, carrots and peppers are rich in beta-carotene. Retinol comes from animal sources such as liver, eggs, milk and fortified cereals.
Vitamin C
Red berries, kiwi, red and green bell peppers, tomatoes, pineapple, broccoli, spinach, guava, Brussels sprouts, grapefruit, orange and citrus juices are rich sources of the antioxidant vitamin C. Vitamin C plays protects the body from oxidative damage and disease.
Vitamin D
Known as the sunshine vitamin, vitamin D is a fat-soluble vitamin. Ten to 15 minutes of sunshine exposure three times per week is adequate to produce the body's requirement of vitamin D. Vitamin D from food is not necessary unless exposure to sunlight is limited. Dietary sources of vitamin D include dairy products, egg yolks, fish oils, sunflower seeds and other fortified foods.
Vitamin E
Vegetable oils, nuts, green leafy vegetables, whole grains and wheat germ are good sources of vitamin E. Specifically vitamin E is found in sunflower, safflower, peanut and olive oil; almonds, peanuts, pine nuts and sunflower seeds; avocados; eggs; fish oils and a variety of fruits and vegetables. Vitamin E, like vitamin C, has antioxidant properties.
Vitamin K
Vitamin K plays a critical role in the body's blood clotting ability. Without vitamin K, your blood would not clot, and you would lose large amounts of blood. Vitamin K is found in a variety of foods. Liver, milk, beef, chicken, cheese, wheat bran, nuts, green leafy vegetables and fruits including kiwi, berries, grapes, pomegranate, mango and plum are rich sources of vitamin K.
Calcium
Strong bones and teeth, especially during childhood and adolescence, are the result of adequate calcium. Calcium is found primarily in dairy products, such as milk, cheese and yogurt. Dark leafy greens, nuts, soy products and foods fortified with calcium, including orange juice and some cereals, are also good sources of calcium.
Iron
Iron-rich foods are typically high-protein foods such as red meat, poultry, fish, shellfish and liver. Iron is also found in green leafy vegetables, dried fruits, lentils, beans and soy products, but the iron content of these foods is not as readily absorbed as iron from animal products. Flour, cereals and grain products may be fortified with iron, meaning iron is added to the product after manufacturing.
Magnesium
Required for muscle and nerve function, magnesium is primarily found in whole grains, nuts, seeds, green leafy vegetables, fruit beans, milk and chocolate. Foods especially rich in magnesium include wheat germ; wheat bran; rolled oats; peanut butter; various nuts and seeds; dairy products such as cheese and yogurt; fruit such as berries, banana, melon, passion fruit and dates as well as vegetables including artichoke, squash, peas, spinach, okra and beans.
Potassium
Potassium is needed by the body to help maintain normal fluid balance, blood pressure, heart beat and nerve function. While potassium is found in most foods in marginal amounts, fruit and vegetables are the richest sources of potassium. Broccoli, potatoes, kale, spinach, sweet potatoes, legumes, beans, peas, dried fruits, bananas, mangoes, grapes, kiwi, papaya and citrus fruits are excellent sources of potassium.
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