Minerals and vitamins perform critical roles in the body and must be obtained in adequate amounts. "Good" foods are nutrient-dense, meaning they supply ample vitamins and minerals in relation to their calorie and fat content. "Bad" foods do not supply many micronutrients but still add calories and fat, which affects weight management. As a general rule, eating a variety of foods, including some fortified foods, should provide all of the vitamins and minerals a person needs.
Good Sources
Vitamins include C, B and folic acid and the fat-soluble vitamins A, D, E and K. Good sources of vitamin C, A and K are vibrantly colored vegetables and fruits, such as red bell peppers, sweet potatoes, spinach, oranges, Brussels sprouts and strawberries. The B vitamins are found in fortified cereals, turkey, nuts and fish like halibut. Vitamin E comes from fats, notably seeds and cooking oil, and vitamin D is plentiful in fortified milk or orange juice. Minerals include but are not limited to magnesium, potassium, calcium, sodium, fluoride, iron, iodine and zinc. Minerals are found in fortified breads and cereals, turkey or chicken giblets, leafy greens and legumes like kidney or red beans. Calcium is found in milk, yogurt, cheese and fortified orange juice.
Bad Foods
"Bad" foods include foods that provide empty calories but are not dense in essential nutrients. Processed and refined grains such as white rice, non-fortified breads and processed snacks often contain unhealthy trans fats and high amounts of sodium without supplying the range of vitamins and minerals that fruits and vegetables do. Another example of a "bad" micronutrient food source is margarine because it contains the same calories without the amount of vitamin E found in alternatives like vegetable oil.
Recommendations and Resources
Intake requirements for vitamins and minerals are specific to an individual’s sex, age and health condition. Dietary reference intakes are set by the Food and Nutrition Board, Institute of Medicine and National Academies. Food labels are required to list the content per serving and daily value based on a 2,000-calorie diet of vitamins A and C and iron and calcium. The United States Department of Agriculture has a database of good foods, ranked in order of specific micronutrient content. Use this tool to assess whether a given food is a good or bad source of vitamins and minerals.
Considerations
While most healthy individuals can obtain the recommended amounts of vitamins and minerals from diet alone, people with financial constraints or those who lack access to a range of food may be at risk for deficiencies. Pregnant or breastfeeding women, growing children, the elderly and people with compromised health may have different needs than those recommended for a general population. To obtain adequate nutrients and manage weight, consume a foundation of fruits and vegetables, avoid refined foods and stay within calorie limits. Consult your physician about supplements and individual micronutrient needs.
References
- "Nutrition: Real People, Real Choices"; Susan Hewlings and Denis Medeiros; 2008
- Harvard Special Health Report; The Benefits and Risks of Vitamins and Minerals; Meir J. Stampfer; March 2006
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