Almost all foods contain vitamins and minerals. Each food group provides a distinctive set of nutrients that are important for a healthy body. To get all the vitamins and minerals your body needs, focus on consuming a variety of foods from each group.
Grains
Grains provide a variety of nutrients, including B vitamins and the minerals iron, magnesium and selenium. Your body needs B vitamins for energy production, while iron allows for the transport of oxygen in the body. Magnesium helps maintain bone health, and selenium is involved in immune function. Within this group, the best choices are whole grains, which will provide fiber along with a higher percentage of vitamins and minerals. Try to have at least half of your grains be whole grains, rather than refined grains.
Fruits and Vegetables
Fruits and vegetables have several minerals, such as potassium, as well as the vitamin folate and vitamins A, E and C. Potassium is involved in maintaining blood pressure at a healthy level, while folate is needed for red blood cell production as well as for the prevention of birth defects. Vitamins C and E both work as antioxidants in the body, protecting cells from damage, while vitamin A is needed to maintain healthy skin.
Dairy
Dairy products are the main source of calcium in the diet, and your body needs it to maintain healthy bones and teeth. Dairy products also contain potassium and vitamin D, which works with calcium to maintain bone health. Choose low-fat or fat-free dairy products, which have all the healthy vitamins and minerals but less unhealthy saturated fat. Limit how much saturated fat you get each day, as it can have a negative impact on your heart health.
Meat and Beans
Meat and beans are an important source of B vitamins and vitamin E, as well as several minerals, including iron, zinc and magnesium. Magnesium is involved in maintaining bone health and in muscle contraction, and zinc plays a role in immune function. Like dairy, many meat products are high in saturated fat, so choose poultry and fish rather than red meat. Beans are also low in saturated fat and are a healthy choice.
References
- LIVESTRONG.COM MyPlate; Couscous, Cooked
- MyPyramid.gov; Tips and Resources; May 12, 2010
- MyPyramid.gov; Why is it Important to Eat Grains, Especially Whole Grains?; Feb. 2, 2011
- MyPyramid.gov; Why is it Important to Eat Vegetables?; Feb. 3, 2011
- MyPyramid.gov; Dairy Health Benefits and Nutrients; Feb. 8, 2011
- MyPyramid.gov; Why is it Important to Make Lean or Low-Fat Choices from the Meat and Beans Group?; Feb. 8, 2011
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