Vitamins and minerals are required for growth and healthiness. The body can make some vitamins itself, but the rest need to come from the foods we eat. Foods vary in the amount of vitamins and minerals they supply, which is why it is important to vary the types of foods you eat, especially fruit and vegetables.
Vitamins
There are 13 vitamins supplied by food required for good health. In the body they combine with one another and with other substances called enzymes to help cells function correctly. There are two different types of vitamins: water–soluble and fat–soluble. Water–soluble vitamins are not stored in the body, so a regular supply from food is required. Fat–soluble vitamins can be stored by the body and used when needed, so foods containing these vitamins only need to be eaten 3–4 times each week.
Water soluble vitamins include:
- B1 (Thiamin)
- B2 (Riboflavin)
- B3 (Niacin)
- B12 (Cobalamin)
- Folate
- Vitamin C
Fat soluble vitamins include:
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
Minerals
Minerals are just as important as vitamins for health. They are used by the body to form bones and they help to balance fluid in blood and tissues. There are two types of minerals: macrominerals and trace minerals. As their names suggest, macrominerals are required by the body in larger amounts than trace minerals.
Macrominerals include:
Trace minerals include: