Vitamins and Minerals are major substances in food identified thus far to have essential functions in the body. They act mostly as cofactors in metabolic processes meaning they speed up chemical reactions in the body, which in their absence, would take years! They also help ensure strong tissues like skin, hair, eyes, the digestive lining and all the major organs.

In order to ensure you get adequate vitamins and minerals from food, you have to eat enough calories for your calorie needs with a balanced diet with foods from all the major food groups. The major food groups being:

– Fruits
– Vegetables
– Whole grains
– Meat / fish / poultry / eggs / dairy products,
– Legumes or “beans”
– Nuts & seeds & their oils

Refer to my Healthy Plate model for how much of each food group to eat per meal per day. Call or email for a nutrition consult for your specific needs. – Richard Santucci, RD CDE CPT Registered Dietitian

National Institutes of Health -> Office of Dietary Supplements -> Vitamin and Mineral Fact Sheets:

These fact sheets are a great place to start. I am a fan of whole food sources of vitamins and minerals so I do not support everything written in these papers. I am not a fan of things that are “fortified” and other synthetic forms of vitamins and minerals. It does however have a really nice explanation of each vitamin and mineral, their functions and charts of food sources for each.


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