Generally speaking, those who consistently eat a varied, healthy diet should be able to obtain all the vitamins and minerals they require. However, for some groups in the population supplements may prove beneficial.
In the US the requirements for vitamins and minerals are expressed as Dietary Reference Intakes, or DRIs. These guideline amounts are designed to enhance health and lower the risk for chronic conditions, such as heart disease and cancer.
The fact is that few people in westernized society are deficient in nutrients, however many die from major diseases that could have been prevented with better diets.
There are 13 vitamins, and 16 minerals. While it is true that most nutrients are only needed in tiny amounts, not having them in your diet virtually guarantees disease. Think of vitamin C deficiency leading to scurvy, vitamin A deficiency leading to blindness, and vitamin D deficiency leading to rickets.
Vitamins or minerals – what’s the difference?
ü Vitamins can be broken down by heat, air, or acid.
ü Minerals are chemical elements that do not change.
Lets take a closer look at our 13 vitamins:
Vitamin |
Necessary for |
Sources |
|
Vitamin A (retinol, carotene)
|
|
Dairy products, eggs, fatty fish, dark green and yellow-orange vegetables and fruits |
|
Vitamin B1 (Thiamin) |
|
Fortified breakfast cereals, wholegrains, wheat germ, legumes, pork |
|
Vitamin B2 (Riboflavin) |
|
Dairy products, meat, fish, poultry, fortified breads, fortified breakfast cereals, green leafy vegetables, eggs |
|
Vitamin B3 (Niacin) |
|
Meat, fish, legumes, wholegrain cereals, eggs, nuts |
Pantothenic acid |
|
Lean meat, wholegrains, legumes, oat-based cereals, tomatoes, eggs |
|
Vitamin B6 (Pyridoxine)
|
|
Fish, poultry, lean meat, fortified breakfast cereals, legumes, wholegrains, potatoes, tofu and other soy products |
|
Vitamin B12 (Cyano-cobalamin)
|
|
Meat, fish, poultry, eggs, dairy products, fortified cereals, fortified soy milk |
|
Folic Acid (folate)
|
|
Green leafy vegetables, fortified cereals, orange juice, tomato juice, nuts, legumes |
Biotin |
|
Meat,
dairy products, wholegrains, egg yolk, dark green vegetables. |
|
Vitamin C (Ascorbic acid) |
|
Citrus fruits, tomatoes, berries, peppers, sweet peppers, broccoli, sprouts |
|
Vitamin D (calciferol)
|
|
Vitamin D is synthesised under skin in response to sunlight. Small amounts found in oily fish (salmon, mackerel), fortified margarine, fortified cereals, eggs |
|
Vitamin E (Tocopherol) |
|
Vegetable oil, margarine, wheat germ, wholegrains, nuts, dark green vegetables, beans |
|
Vitamin K (phylloquinone) |
|
Green leafy vegetables, soybean oil, canola oil, margarines |
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