Vitamins and minerals are nutrients that your body needs for normal growth, development and optimal health, according to the Centers for Disease Control and Prevention. Each vitamin and mineral performs specific functions within your body and many of them work together to keep your body systems working properly. The best way to ensure your get enough vitamins and minerals is to eat a well-balanced, healthy diet.
Vitamins
Vitamins are organic compounds required for humans. The Linus Pauling Institute from Oregon State University reports that an organic compound is a vitamin if a lack of that compound in your diet results in symptoms of a deficiency. There are 13 vitamins that your body needs, including vitamins A, C, D, E, K and the B vitamins. The B vitamins include thiamine, riboflavin, niacin, pantothenic acid, biotin, folate, vitamin B-6 and vitamin B-12. Some vitamins act as antioxidants, which can help you maintain good health, while others protect against chronic disease.
Minerals
Minerals are made of inorganic compounds and are as essential to your body's functions as vitamins. The Massachusetts Institute of Technology Sports Medicine Department reports that minerals help form the structure of your body and help your body systems run correctly. Major minerals, or minerals that require you to consume 100mg or more each day, include calcium, phosphorus, potassium, sodium, chloride, magnesium and sulfur. Some minor minerals include iron, zinc, fluoride and selenium.
Recommedations
Although vitamins and minerals are different compounds and perform different functions, they are each necessary for good health. The Harvard School of Public Health reports that eating a diet that includes plenty of vegetables, fruits, whole-grain foods and healthy sources of protein and fat can help you get all the vitamins, minerals and other nutrients your body needs. Because not everyone eats a healthy diet, the Harvard School of Public Health suggests taking a supplement to prevent against potential vitamin or mineral deficiencies.
Considerations
The recommendations for each vitamin and mineral vary, but the American Academy of Family Physicians reports that most Americans do not get enough calcium, potassium, magnesium and vitamins A, C and E, and recommends focusing on eating a variety of healthy foods that include these vitamins and minerals. Calcium can be found in dairy products, spinach and some types of fish and helps build strong bones and teeth. Vitamin C helps your body form an important type of connective tissue and can be found in many fruits and vegetables.
References
- The Centers for Disease Control and Prevention: Nutrition for Everyone: Vitamins and Minerals
- Oregon State University: Linus Pauling Institute: Vitamins
- MedlinePlus: Vitamins
- Medline Plus: Antioxidants
- Massachusetts Institute of Technology Department of Sports Medicine: Optimizing Your Diet: Best Foods for Specific Minerals
- Harvard School of Public Health: The Nutrition Source: Nutrition Insurance Policy: A Daily Multivitamin
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