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Vitamins and minerals

What are vitamins and minerals?

Vitamins and minerals are essential nutrients that your body needs to function properly. Vitamins are organic substances that are found in foods, while minerals are inorganic elements that are found in soil and water. Your body needs vitamins and minerals to help with a variety of functions, including:

  • Growth and development
  • Energy production
  • Cell repair
  • Immune function
  • Metabolism
  • Nervous system function
  • Vision
  • Wound healing

How do I get enough vitamins and minerals?

The best way to get enough vitamins and minerals is to eat a healthy diet that includes a variety of fruits, vegetables, whole grains, and lean protein. If you are not sure if you are getting enough vitamins and minerals, you can talk to your doctor about getting a blood test.

What are some of the benefits of getting enough vitamins and minerals?

There are many benefits to getting enough vitamins and minerals, including:

  • Reduced risk of chronic diseases
  • Improved immune function
  • Stronger bones and teeth
  • Healthy skin
  • Increased energy levels
  • Improved mood
  • Weight loss

What are some of the risks of not getting enough vitamins and minerals?

The risks of not getting enough vitamins and minerals can vary depending on the specific nutrient that is lacking. Some of the risks of not getting enough vitamins and minerals include:

  • Anemia
  • Bone loss
  • Depression
  • Immune deficiency
  • Impaired vision
  • Nervous system disorders
  • Poor growth and development
  • Seizures
  • Weight gain

If you are concerned that you may not be getting enough vitamins and minerals, talk to your doctor. They can help you create a plan to ensure that you are getting the nutrients you need to stay healthy.

Here is more information about each vitamin and mineral:

  • Vitamin A is essential for vision, growth, and immune function. Good food sources of vitamin A include carrots, sweet potatoes, dark leafy greens, and milk.
  • Vitamin B1 (thiamine) is essential for energy metabolism and nervous system function. Good food sources of vitamin B1 include whole grains, lean meats, and beans.
  • Vitamin B2 (riboflavin) is essential for energy metabolism and cell growth. Good food sources of vitamin B2 include milk, yogurt, leafy green vegetables, and eggs.
  • Vitamin B3 (niacin) is essential for energy metabolism and skin health. Good food sources of vitamin B3 include lean meats, poultry, fish, and peanuts.
  • Vitamin B5 (pantothenic acid) is essential for energy metabolism and hormone production. Good food sources of vitamin B5 include whole grains, meats, poultry, and eggs.
  • Vitamin B6 (pyridoxine) is essential for energy metabolism, immune function, and nerve function. Good food sources of vitamin B6 include whole grains, lean meats, poultry, fish, and potatoes.
  • Vitamin B7 (biotin) is essential for energy metabolism and skin health. Good food sources of vitamin B7 include eggs, liver, and nuts.
  • Vitamin B9 (folate) is essential for cell growth and development, and preventing birth defects. Good food sources of vitamin B9 include leafy green vegetables, fruits, beans, and fortified cereals.
  • Vitamin B12 (cobalamin) is essential for red blood cell formation and nerve function. Good food sources of vitamin B12 include meat, poultry, fish, eggs, and dairy products.
  • Vitamin C is essential for immune function, wound healing, and collagen production. Good food sources of vitamin C include citrus fruits, berries, and broccoli.
  • Vitamin D is essential for calcium absorption and bone health. Good food sources of vitamin D include fatty fish, eggs, and fortified foods.
  • Vitamin E is an antioxidant that protects cells from damage. Good food sources of vitamin E include nuts, seeds, and leafy green vegetables.
  • Vitamin K is essential for blood clotting. Good food sources of vitamin K include leafy green vegetables, broccoli, and liver.
  • Calcium is essential for strong bones and teeth. Good food sources of calcium include dairy products, leafy green vegetables, and fortified foods.
  • Phosphorus is essential for energy metabolism, bone health, and cell function. Good food sources of phosphorus include dairy products, meat, poultry, and fish
Photo by Anna Tarazevich


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