What Vitamins & Minerals Do I Need In My Diet?

If you eat a diet consisting merely of purified fats, carbohydrates and proteins, your body will not survive. Although these three nutrients provide energy for the body to run, you also need essential organic molecules, known as vitamins, and inorganic elements, known as minerals. The human body needs 13 essential vitamins and 21 essential minerals to grow, develop and function normally, and consuming a healthy diet can provide all of them.

Essential Fat-Soluble Vitamins

Early in the 1900s, researchers discovered the first essential organic molecule and named it vitamin A. Vitamin A is a fat-soluble vitamin, meaning the body can store it in the liver and fat cells of the body. The other fat-soluble vitamins include vitamin D, vitamin E and vitamin K. Each of these vitamins performs a specific function in the body. Vitamin A supports the healthy cells in the eye, regulates gene expression and aids in a healthy immune system. Vitamin D increases the absorption of calcium so it supports the formation of strong bones. Vitamin E protects cells from damage and supports a healthy immune system while vitamin K aids in blood coagulation.

Essential Water-Soluble Vitamins

Scientists classify the remaining essential vitamins as water-soluble. The body cannot store water-soluble vitamins, so excess amounts get expelled in the urine. The water-soluble vitamins include vitamin C and the B complex of vitamins. Vitamin C protects cells from damage, supports a healthy immune system and aids in the production of collagen -- a protein necessary to build ligaments, tendons, blood vessels and bones. The B complex vitamins include 8 different vitamins, most of which function to help the body efficiently breakdown food into energy. These vitamins include vitamin B-1 -- thiamine, vitamin B-2 -- riboflavin, vitamin B-3 -- niacin, vitamin B-5 -- pantothenic acid, vitamin B-6, vitamin B-7 -- biotin, vitamin B-9 -- folic acid and vitamin B-12. Vitamins B-6 and B-12 also support the formation of healthy red blood cells, making them important for preventing anemia, a condition characterized by extreme fatigue.

Essential Macrominerals

The term macromineral refers to the minerals needed in larger amounts in the body. The group of essential macrominerals includes calcium, chlorine, sodium, potassium, phosphorus, magnesium and sulfur. Several of these minerals, including sodium, potassium and magnesium, function as electrolytes in the body, which means that they help to transmit electrical impulses and maintain the balance of fluids in and out of cells. Calcium and phosphorus work together to produce strong bones and teeth. Sulfur protects cells from environmental hazards, slows the aging process and supports normal liver function.

Essential Trace Minerals

Scientists classify the minerals needed in only small amounts as trace minerals. These include chromium, zinc, manganese, copper, iron, fluorine, cobalt, tin, iodine, selenium, vanadium, nickel, molybdenum, and boron. The body uses all of the trace minerals, with the exception of chromium, to produce enzymes or hormones that support the thousands of chemical reactions necessary for the body to function, according to the Merck Manual. Chromium helps balance blood sugar levels.