VITAMINS & MINERALS & YOU
I feel I don’t have enough knowledge about human nutrition. So I’ve begun taking a combination textbook and online certification course from ACE (American Council on Exercise) called Fitness Nutritionist Specialist. In just the second chapter I found out more about our need for vitamins and minerals than I’d ever dreamed. I just thought there were a bunch of these so-called micronutrients and that the good folks who take daily multivitamins/minerals were probably the only ones getting them in the right amounts.
But the more I read, the more I realized they are not only vital for our growth and development, but also that we can get most or all of them through simply eating a healthy diet. I won’t burden you with all the info—and all the pages—I sifted through. Instead, I found this short but very informative Harvard Medical School article by Matthew Solan, updated February 6, 2019, titled The best foods for vitamins and minerals. Here are excerpts:
Vitamins and minerals get thrown together, but they are quite different. Vitamins are organic substances produced by plants or animals. They often are called “essential” because they are not synthesized in the body (except for vitamin D) and therefore must come from food.
Minerals are inorganic elements that originate from rocks, soil, or water. However, you can absorb them indirectly from the environment or an animal that has eaten a particular plant.
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 minerals. However, 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.
Here are some of the best foods for vitamins and minerals:
Vitamin Sources
Water soluble:
B-1: ham, soymilk, watermelon, acorn squash
B-2: milk, yogurt, cheese, whole and enriched grains and cereals.
B-3: meat, poultry, fish, fortified and whole grains, mushrooms, potatoes
B-5: chicken, whole grains, broccoli, avocados, mushrooms
B-6: meat, fish, poultry, legumes, tofu and other soy products, bananas
B-7: Whole grains, eggs, soybeans, fish
B-9: Fortified grains and cereals, asparagus, spinach, broccoli, legumes (black-eyed peas and chickpeas), orange juice
B-12: Meat, poultry, fish, milk, cheese, fortified soymilk and cereals
Vitamin 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, mangoes
Vitamin D: Fortified milk and cereals, fatty fish
Vitamin E: vegetable oils, leafy green vegetables, whole grains, nuts
Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale
Minerals
Major:
Calcium: yogurt, cheese, milk, salmon, leafy green vegetables
Chloride: salt
Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread
Potassium: meat, milk, fruits, vegetables, grains, legumes
Sodium: salt, soy sauce, vegetables
Trace:
Chromium: meat, poultry, fish, nuts, cheese
Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes
Fluoride: fish, teas
Iodine: Iodized salt, seafood
Iron: red meat, poultry, eggs, fruits, green vegetables, fortified bread
Manganese: nuts, legumes, whole grains, tea
Selenium: Organ meat, seafood, walnuts
Zinc: meat, shellfish, legumes, whole grains
The good news is that many common foods contain multiple mineral and vitamin sources, so it’s easy to meet your daily needs from everyday meals. This involves an emphasis on nutrient-dense foods including fruits and vegetables, whole grains, beans and legumes, low-fat protein, and dairy products.