You need certain vitamins and minerals to stay healthy. There are 13 essential vitamins, and these are divided into those that can be dissolved in water and those that can be dissolved in fat. The minerals you need are divided into two groups, based on how much you need: macro-minerals and trace minerals.
Fat-Soluble Vitamins
The fat-soluble vitamins are A, D, E and K. Vitamin A helps your body form and maintain healthy teeth, bones, soft tissue, mucous membranes and skin. It can be found in eggs, liver, kidney and cod. Vitamin D helps your body absorb calcium and regulates the amount of calcium and phosphorus in your blood. You can get this vitamin by being in the sun for 10 to 15 minutes three times a week. Oysters, fish and butter also provide vitamin D. Vitamin E is important for the production of red blood cells and helps your body use vitamin K. You can get vitamin E from nuts, seeds and olives. Vitamin K helps your blood clot and keeps your bones healthy as you grow older. You can get this vitamin from cabbage, cauliflower and spinach.
Water-Soluble Vitamins
The water-soluble vitamins are C and the eight B complex vitamins: thiamin, riboflavin, niacin, pantothenic acid, pryidoxine, cobalamin, biotin and folate. Vitamin C is an anti-oxidant that promotes healthy teeth and gums, helps your body absorb iron, maintains tissue and speeds healing. You can get vitamin C from citrus fruits, cantaloupe, broccolli and tomatoes. The B vitamins generally work together to transform the carbohydrates in food into the glucose your body uses to fuel your cells, though each B vitamin also has its specific function. You can get B vitamins from meat, dairy products, eggs and green, leafy vegetables.
Macro-minerals
You body needs some minerals in relatively large amounts. Examples of macro-minerals are calcium, magnesium and potassium. Calcium is vital for strong bones and teeth. You can find calcium in dairy products and green, leafy vegetables. Magnesium keeps your muscles and nerves functioning and steadies the rhythm of your heart. This macro-mineral also keeps your bones strong and contributes to the production of proteins and energy. You can get this important mineral from avocados, bananas and chocolate. Potassium also benefits your muscular and nervous systems and helps maintain the balance of water in your blood and body tissues. Bananas are a good source of this mineral, as are lima beans and peas.
Trace Minerals
You need only trace amounts of certain minerals. Examples are iron, zinc and iodine. Iron enables your red blood cells to carry oxygen. You can find iron in lentils, poultry and raisins. Zinc is important for normal growth and healing and also contributes to a strong immune system. Oysters, nuts and milk are good sources of zinc. Another trace mineral that plays an important part in growth and development is iodine, a mineral needed for healthy thyroid function. Garlic, sesame seeds and lima beans are good sources of iodine.
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