Vitamins and minerals are nutrients vital for your wellness and prevention of diseases. Each day you require certain amounts of each type of vitamin and mineral to support the needs of your cells, tissues and organs. There are various sources of vitamins and nutrients that can fulfill your needs. Consult your nutritionist about your diet and alternative sources of vitamins and minerals.
Plant-based Foods
Plant products such as fruits, vegetables, whole grains, legumes, nuts and seeds are the primary sources of most vitamins and minerals, particularly antioxidants such as vitamins A, C, E and selenium. According to the Centers for Disease Control and Prevention, fruits and vegetables are rich sources of many vitamins and minerals that may protect you from chronic diseases, such as cancer, heart disease, high blood pressure and Type 2 diabetes. Research by scientists at Harvard School of Public Health in Boston and published in the "American Journal of Clinical Nutrition" in September 2003 reports that evidence indicates high consumption of plant-based foods is associated with a significantly lower risk of coronary artery disease and stroke, and the protective effects of these foods are mediated through beneficial nutrients, including vitamins and minerals.
Seafood
Seafood is a rich source of vitamins and minerals, particularly vitamin B-12 and iodine.
Vitamin B-12 is found in animal products with the highest concentrations in shellfish, such as clams, octopus, crabs and lobster and fin fish, such as fish eggs, salmon, sardines and tuna. Iodine is a mineral that is essential for production of thyroid hormones. Soil from many areas of land, particularly in higher altitudes, can be deficient in iodine. The ocean is a rich source of iodine. Fish and sea vegetables, such as seaweed, dulse and kelp, contain high concentrations of iodine.
Fortified Foods
Fortified foods are processed foods that contain manufacturer-added nutrients, especially certain vitamins and minerals such as B vitamins, vitamin D, calcium and iron. Fortified foods can include fruit juices, dairy products, such as milk and yogurt and grains, including rice and pasta. Food manufacturers fortify foods with vitamins and minerals to replace some of the nutrients that are lost during processing and storage, add a specific vitamin or mineral to a food naturally deficient in the nutrient or to pump up the amount of a particular vitamin or mineral in the final product.
Supplements
Dietary supplements are alternative sources of vitamins and minerals, especially for nutrients in which you do not consume sufficient amounts. Supplement may also be excellent sources of vitamins and minerals you need for prevention or treatment of medical conditions. Vitamin B-12 is needed by the elderly who are unable to absorb the nutrient from food. Vitamin D and calcium are needed by postmenopausal women to sustain strong bones and lower the risk of bone-related diseases.
References
- Centers for Disease Control and Prevention; How Many Fruits and Vegetables Do You Need?; 2011
- "American Journal of Clinical Nutrition"; Plant-Based Foods and Prevention of Cardiovascular Disease: An Overview; Frank Hu; Sep 2003
- Healthaliciousness; Top 10 Foods Highest in Vitamin B12 2008
- Linus Pauling Institute at Orgeon State University; Iodine; Victoria Drake; March 2010 2010
- European Food Information Council; What Are Fortified and Enriched Food Products?; 2011
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