Vitamins and minerals are important compounds that have several functions in your body. These substances occur naturally in all of the foods you eat. Having a balanced diet by eating a variety of foods from all food groups ensures that you get all of the vitamins and minerals you need. In some cases, you may need to take a dietary supplement, such as a multivitamin, but let your doctor know first as a precaution.
Fat-Soluble Vitamins
Fat-soluble vitamins include A, D, E and K. These vitamins are broken down by the fat in your body and stored for later use. Vitamin A is essential for good vision and overall eye health. Each day women need 700 mcg of vitamin A and men need 900 mcg. Calcium absorption for strong bones cannot occur without the help of vitamin D. Your body can make some vitamin D when the skin is exposed to sunlight, but you also need 600 IU from your diet. Vitamin E is unique in that it acts like an antioxidant in your body. It wards off harmful free radicals that cause permanent damage to cells, leading to chronic diseases, such as cancer. Vitamin K aids in blood clotting, helping even the smallest cuts stop bleeding. You need 15 mg of vitamin E daily, 90 mcg of vitamin K for women or 120 mcg for men.
Water-Soluble Vitamins
Water-soluble vitamins are broken down and utilized right away. They are not stored in the body, and any excess is excreted through urine. Vitamin C helps your immune system fight off foreign bacteria and aids in wound healing. It is also essential for the formation of collagen, a substance that gives structure to cell walls, ligaments and blood vessels. Women need 75 mg of vitamin C, but men need up to 90 mg. There are eight essential water-soluble B vitamins: thiamine, riboflavin, niacin, pantothenic acid, B-6, biotin, B-12 and folate. B vitamins work together to metabolize, or break down, food for energy as well as aid in the formation of red blood cells, reports Medline Plus. Meat, dairy, eggs, seafood and poultry are all rich in B vitamins, but you can also get most of them by eating leafy green vegetables, beans and fortified cereals.
Macro-Minerals
Minerals are broken down into two categories--macro or micro. Macro-minerals are simply required in higher amounts than micro-minerals. Calcium is a macro-mineral essential for bone and teeth structure as well as regulating heartbeats. You need phosphorous for muscle contraction, nerve transmission and food metabolism. For optimal health, you need 1,000 mg of calcium and 700 mg of phosphorous daily, according to the Office of Dietary Supplements. Magnesium regulates hundreds of biochemical reactions throughout your body. Additionally, it is essential for normal muscle and nerve function, as well as a strong immune system. Women need 310 mg of magnesium each day and men need 400 mg.
Micro-Minerals
Iron is is a micro-mineral that helps transport oxygen to cells, tissues and organs. Men need 8 mg of iron daily, but women need as much as 18 mg. While you only need 15 mcg of selenium each day, this important mineral works as an antioxidant by protecting cells from free radicals. Zinc helps your body synthesize DNA, regulate cell division, repair cells as well as boost your immune system, explains Health Central. Women require 8 mg and men need 11 mg of zinc daily.
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