Two types of each
Vitamins are divided into two categories: water soluble—which means the body expels what it does not absorb—and fat soluble where leftover amounts are stored in the liver and fat tissues as reserves. The water-soluble vitamins are the eight B vitamins (B-1, B-2, B-3, B-5, B-6, B-7, B-9, and B-12) and vitamin C. The fat-soluble vitamins are A, D, E, and K.There are many minerals, but certain ones are necessary for optimal health. Minerals are split into two groups: major and trace. Major ones are not necessarily more important than trace, but it means there are greater amounts in your body.
The top food sources
Federal guidelines suggest minimum daily amounts for vitamins and key minerals. However, unless you need to increase your intake for specific ones because of a deficiency or other medical reason, following so many numbers can be confusing.The best approach to ensure you get a variety of vitamins and minerals, and in the proper amounts, is to adopt a broad healthy diet. This involves an emphasis on fruits and vegetables, whole grains, beans and legumes, low-fat protein, and dairy products. The good news is that many common foods contain multiple mineral and vitamin sources, so it is easy to meet your daily needs from everyday meals.Here are some of the best foods for vitamins and minerals from the Harvard Medical School Special Heath Report, Making Sense of Vitamins and Minerals: Choosing the foods and nutrients you need to stay healthy:
Vitamin sources
Water soluble B-1: ham, soymilk, watermelon, acorn squashB-2: milk, yogurt, cheese, whole and enriched grains and cerealsB-3: meat, poultry, fish, fortified and whole grains, mushrooms, potatoesB-5: chicken, whole grains, broccoli, avocados, mushroomsB-6: meat, fish, poultry, legumes, tofu and other soy products, bananasB-7: Whole grains, eggs, soybeans, fishB-9: Fortified grains and cereals, asparagus, spinach, broccoli, legumes (black-eyed peas and chickpeas), orange juiceB-12: Meat, poultry, fish, milk, cheese, fortified soymilk and cerealsVitamin C: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts Fat soluble Vitamin A: beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoesVitamin D: Fortified milk and cereals, fatty fishVitamin E: vegetables oils, leafy green vegetables, whole grains, nutsVitamin K: Cabbage, eggs, milk, spinach, broccoli, kale
Minerals
Major Calcium: yogurt, cheese, milk, salmon, leafy green vegetablesChloride: saltMagnesium: Spinach, broccoli, legumes, seeds, whole-wheat breadPotassium: meat, milk, fruits, vegetables, grains, legumesSodium: salt, soy sauce, vegetables Trace Chromium: meat, poultry, fish, nuts, cheeseCopper: shellfish, nuts, seeds, whole-grain products, beans, prunesFluoride: fish, teasIodine: Iodized salt, seafoodIron: red meat, poultry, eggs, fruits, green vegetables, fortified breadManganese: nuts, legumes, whole grains, teaSelenium: Organ meat, seafood, walnutsZinc: meat, shellfish, legumes, whole grains Image: bondarillia/Getty Images
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