Breakfast cereals advertise that theyre packed with vitamins and minerals. Sports drinks claim they can rev up your flagging energy with a jolt of vitamins or minerals (sorry, but even powerful vitamins and minerals cant act that fast!). You know vitamins and minerals are good for you. But which ones does your body really need? And is it possible to get too much of a good thing? Vitamins and minerals make people's bodies work properly. Although you get vitamins and minerals from the foods you eat every day, some foods have more vitamins and minerals than others. Vitamins fall into two categories: fat soluble and water soluble. The fat-soluble vitamins A, D, E, and K dissolve in fat and can be stored in your body. The water-soluble vitamins C and the B-complex vitamins (such as vitamins B6, B12, niacin, riboflavin, and folate) need to dissolve in water before your body can absorb them. Because of this, your body can't store these vitamins. Any vitamin C or B that your body doesn't use as it passes through your system is lost (mostly when you pee). So you need a fresh supply of these vitamins every day.
Vitamins and minerals boost the immune system, support normal growth and development, and help cells and organs do their jobs. For example, you've probably heard that carrots are good for your eyes. It's true! Carrots are full of substances called carotenoids that your body converts into vitamin A, which helps prevent eye problems. Another vitamin, vitamin K, helps blood to clot (so cuts and scrapes stop bleeding quickly). You'll find vitamin K in green leafy vegetable, broccoli, soybeans, and oatmeal. And to have strong bones, you need to eat foods such as milk, yogurt, and green leafy vegetables, which are rich in the mineral calcium. People go through a lot of physical changes including growth and puberty during their teenage years. Eating right during this time is especially important because the body needs a variety of vitamins and minerals to grow, develop, and stay healthy. Eating a variety of foods is the best way to get all the vitamins and minerals you need each day, as well as the right balance of carbohydrates, proteins, fats, and calories. Whole or unprocessed foods like fresh fruits and vegetables, whole grains, low-fat dairy products, lean meats, fish, and poultry are the best choices for providing the nutrients your body needs to stay healthy and grow properly.
Mineral Vitamins- It's OK to eat foods like potato chips and cookies once in a while, but you don't want to overdo high-calorie foods like these that offer little nutritionally. To choose healthy foods, check food labels and pick items that are high in vitamins and minerals. For example, if you're choosing beverages, you'll find that a glass of milk is a good source of vitamin D and the minerals calcium, phosphorous, and potassium. A glass of soda, on the other hand, offers very few vitamins or minerals if any. You can also satisfy your taste buds without sacrificing nutrition while eating out: Vegetable pizzas or fajitas, sandwiches with lean cuts of meat, fresh salads, and baked potatoes are just a few delicious, nutritious choices. If you're a vegetarian, you'll need to plan carefully for a diet that offers the vitamins and minerals found primarily in meats. The best sources for the minerals zinc and iron are meats, fish, and poultry. However, you can get zinc and iron in dried beans, seeds, nuts, and leafy green vegetables like kale.