Vitamins And Minerals In A Healthy Diet

A healthy diet incorporates nutritious foods that provide you with adequate micronutrients from vitamins and minerals as well as macronutrients such as calories, carbohydrates and protein. You only need a small amount of vitamins and minerals to function properly, but without these essential nutrients, deficiencies may develop that will negatively impact your bones, energy level and brain functioning. The healthiest way to get the daily recommended vitamins and minerals in your diet is through consumption of nutrient-rich foods. However, supplements are also an option. Consult your physician for supplement recommendations.

Vitamin C and Iron

Vitamin C is important for immune system health, because it is an antioxidant that protects your body from free-radical damage. This vitamin is required for the production of collagen, a component of blood vessels, ligaments and bone. Vitamin C also plays a role in the prevention of anemia, because it is required to enhance the absorption of the mineral iron. Iron is a component of the proteins involved in oxygen transport that maintains your energy level and performance, immune health and red blood cells. Adult females should consume 75 mg of vitamin C with 18 mg of iron daily, and adult males should consume 90 mg of vitamin C with 8 mg of iron. Vitamin C is found in oranges, grapefruit, broccoli, tomatoes and strawberries. Iron is found in beans, spinach, whole-wheat bread and fortified oatmeal.

Vitamin D and Calcium

The majority of calcium in the body resides in your bones and teeth, with the remainder found in your blood and soft tissue, notes the Linus Pauling Institute. The mineral calcium is essential for bone health, and along with calcium you must have adequate intake of vitamin D to properly absorb the calcium. Vitamin D also fights viral and bacterial infections. The daily recommended allowance of calcium for adults is 1000 mg, and vitamin D is recommended at 600 IU. Foods rich in calcium include dairy products, spinach, cabbage, beans and tofu. Vitamin D is found in salmon, tuna, fortified dairy and some breakfast cereals. Vitamin D is obtained through your skin from direct and unprotected sun exposure; however, the risk of skin cancer is high when you do not use sunscreen.

Potassium, Magnesium and Sodium Chloride

Potassium, magnesium and sodium are trace minerals that serve specific functions individually, but they are also electrolytes -- charged particles that maintain cellular fluid levels in your body. Potassium plays a role in muscular contractions and also keeps your heart healthy. The daily adequate intake of potassium for adults is 4700 mg. This nutrient is found in bananas, potatoes, tomatoes and almonds. Magnesium serves a role in bone health, nerve function and steadying of your heart rhythm. Adult females need 320 mg, and males need 420 mg of magnesium daily. Food sources include brown rice, peanut butter and halibut. Sodium chloride, the ingredient of common table salt, is vital to your health when used in recommended amounts. The primary purpose of sodium is cellular fluid regulation to keep your cell membranes healthy for nerve impulse transmission, muscle contraction and cardiac function. Daily intake of sodium is 1.3 g; the equivalent in table salt is 3.3 g.

Vitamins A and E

Vitamins A and E are antioxidants that protect your organs and immune system. Vitamin A has a specific role in protecting your vision and also aids in fetal limb and nervous system development during pregnancy. Recommended daily intake of vitamin A is 700 mcg for females and 900 mcg for males. Food sources include sweet potatoes, carrots, mango and squash. In addition to having antioxidant properties, vitamin E aids in the prevention of blood clots and skin healing. Recommended daily intake of vitamin E is 15 mg; food sources include almonds, olive oil, broccoli and spinach.

B Vitamins

The B group of vitamins is composed of eight specific types. As a whole, the B vitamins help your body convert carbohydrates into glucose for use as energy. These vitamins metabolize fats and protein in addition to regulating your nervous system. The B vitamins are found in foods such as chicken, fish, eggs and dairy. Non-animal-based foods such as cereals, whole-grain breads and oats are often fortified with B vitamins as well. In addition to food sources, a multivitamin or B-complex vitamin provides the daily recommended intake. Consult your physician for supplement dosing recommendations.