Every whole food contains a mixture of vitamins and minerals. A balanced diet containing fruit, vegetables, dairy, protein and whole grains will give you a variety of vitamins and minerals. Vitamins and minerals help to prevent diseases, maintain immune system health, increase energy and protect the heart.
Protect Cells
Vitamins that double as antioxidants protect the cells from free radicals. Free radicals, ingested through foods, develop when the food goes through the digestion process. Free radicals are also products of pollutants such as radiation and cigarette smoke. Antioxidants rid the body of free radicals and prevent the development of certain cancer. Vitamins A, C and E and the substances beta-carotene and lutein are all antioxidants.
Protect Bones
Calcium and vitamin D work together to protect and strengthen the bones. According to the Help Guide, calcium is the most abundant mineral in the body. However, when you don't consume enough calcium, your body draws it from your bones. Over time, this can cause a condition called osteoporosis, which makes the bones brittle and easy to break. Dairy products and green leafy vegetables contain calcium.
Protect Eyes
Fat-soluble vitamin A is an antioxidant used to prevent diseases of the eye. Vitamin A works in the eye tissue and conjunctive film to prevent bacterial and viral infections. It also helps to reduce the risk of developing macular degeneration and glaucoma. Although vitamin A deficiency in the U.S. is rare, it may affect people who are malnourished. Vitamin A deficiency can lead to corneal ulcers, vision loss and clouding in the front of the eye, according to All About Vision. Vitamin A is in foods such as carrots, sweet potatoes, spinach and cantaloupe.
Promote Brain Health
Vitamin B-1, B-2 and B-3 all promote brain health. Vitamin B-6 and B-12 both work to balance moods. B vitamins control the moods by regulating hormones and nerve functions. According to MayoClinic, deficient levels of vitamin B-6 and B-12 may cause depression. Vegetarians may become deficient in vitamin B-12, so they may have to ingest more B-12 sources than normal. Foods that contain vitamins B-1 and B-2 are pork, meat, whole grains and cereal. Vitamin B-6 food sources are non-citrus fruits and watermelons. Vitamin B-12 food sources are soymilk, fortified cereal, eggs, cheese and fish.
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