Department of Agriculture USDA and U. Department of Health and Human Services HHS publish The Dietary Guidelines for Americans. These Guidelines are based on scientific evidence and provide recommendations to make healthy eating choices.

The current Guidelines include 4 main themes:. According to the USDA, most Americans do not meet these guidelines. The purpose of The Dietary Guidelines for Americans is to improve your overall health. This can decrease your chance of having a diet-related chronic condition and increase your length of life.

Keep in mind, it is never too late or too early to eat healthy. In particular, Americans do not get enough of the following nutrients:. Below are examples of foods and beverages that are high in certain micronutrients.

Keep in mind that not all examples are appropriate for each life stage. Talk to your doctor or refer to the Guidelines for more recommendations and specific information on portion sizes. Your body needs calcium to build strong bones and teeth in childhood and adolescence.

As an adult, you need additional calcium to maintain bone mass. Calcium can also affect muscle movement, blood flow, and the release of hormones.

According to the USDA, the average American adult ages eating roughly 2, calories per day should get 1, milligrams mg of calcium each day. Quick Tip: Almonds contain calcium and are the perfect snack. Pack a handful to take to work or school for a healthy boost.

A diet rich in potassium helps your body maintain a healthy blood pressure. It is also required for normal cell function, kidney function, nerve transmission, and muscle contraction.

The USDA recommends that the average American adult should consume mg of potassium each day. Quick Tip: Cut up a banana and mix it with a cup of low-fat or nonfat yogurt to make a healthy snack or light lunch.

Fiber is a necessary nutrient to keep your digestion system working correctly. It also helps your body regulate blood sugar, control hunger, and maintain a healthy weight. Getting enough fiber in your diet can help prevent diabetes and lower blood pressure and cholesterol.

On average, an American adult should consume 28 grams g of dietary fiber each day based on a 2,calorie diet. Your body needs vitamin D so that it can absorb calcium to promote bone growth, maintain strong bones, and prevent osteoporosis. Vitamin D also helps your muscles move and your immune system to fight off bacteria and viruses.

The average American adult needs International Units IU of vitamin D each day. It can be difficult to get enough vitamin D through diet alone because there are not a lot of food choices rich in vitamin D. In fact, some primary food sources of vitamin D come from foods that have added vitamin D, called fortified foods.

Quick tip: Most milks in the United States are fortified with vitamin D. Start or end your day with a serving of low-fat, fat-free, or unsweetened milk. Iron is a mineral that your body needs to support proper growth and development.

Your body uses iron to produce hemoglobin, myoglobin, and some hormones. The average daily recommended amount of iron for an adult American ages is 13 mg. Quick tip: Enjoy a baked potato with black beans or mushrooms for a tasty lunch and healthy dose or iron.

But what does your body really need? And is it possible to get too much of a good thing? Your body needs vitamins and minerals to work properly. You get them from the foods you eat every day. Minerals are inorganic elements that come from soil and water, and are absorbed by plants or eaten by animals.

Your body needs larger amounts of some minerals, such as calcium , to grow and stay healthy. Other minerals like chromium, copper, iodine, iron, selenium, and zinc are called trace minerals because you need only very small amounts of them.

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 pronounced: kuh-RAH-teh-noydz that your body converts into vitamin A, which helps prevent eye problems.

Vitamin K helps blood to clot, so cuts and scrapes stop bleeding quickly. You'll find vitamin K in green leafy vegetables, broccoli, and soybeans.

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. Eating well now is especially important because the body needs a variety of vitamins and minerals to grow and stay healthy.

Eating a mix of foods is the best way to get all the vitamins and minerals you need each day. Fruits and vegetables , whole grains, low-fat dairy products, lean meats, fish, and poultry are the best choices for getting the nutrients your body needs.

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Overview Vitamins are divided into two categories. Water-soluble vitamins These travel freely through the body. The part that the body doesn't use passes through the kidneys and leaves the body as urine or stool. The body needs water-soluble vitamins in frequent, small doses.

They aren't likely to reach toxic levels. Fat-soluble vitamins These are stored in the body's cells. They are not passed out of the body as easily as water-soluble vitamins. Fat-soluble vitamins can reach toxic levels if you get more than you need. Vitamins Water-soluble vitamins Vitamin What it does Where it's found Thiamine vitamin B1 Part of an enzyme needed for energy metabolism; important for nerve function.

Riboflavin vitamin B2 Part of an enzyme needed for energy metabolism; important for normal vision and skin health. Milk and milk products; leafy green vegetables; whole grain or enriched breads and cereals.

Niacin vitamin B3 Part of an enzyme needed for energy metabolism; important for nervous system, digestive system, and skin health. Pantothenic acid Part of an enzyme needed for energy metabolism. Widespread in foods.

Biotin Part of an enzyme needed for energy metabolism. Widespread in foods; also produced in intestinal tract by bacteria.

Pyridoxine vitamin B6 Part of an enzyme needed for protein metabolism; helps make red blood cells. Meat, fish, poultry, vegetables, fruits. Folate folic acid Part of an enzyme needed for making DNA and new cells, especially red blood cells. Cobalamin vitamin B12 Part of an enzyme needed for making new cells; important for nerve function.

Meat, poultry, fish, seafood, eggs, milk and milk products; not found in plant foods. Ascorbic acid vitamin C Antioxidant ; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption.

Vitamin D Needed for proper absorption of calcium ; stored in bones. Vitamin E Antioxidant; protects cell walls. Vitamin K Needed for proper blood clotting.

Related Information Healthy Aging Healthy Eating Minerals: Their Functions and Sources Types of Fats Vegetarian Diets Weight Management.

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Vitamin E is also vulnerable to heat especially cooking methods such as deep frying. Deficiency is rare but can happen in people with diseases that cause fat malabsorption like cystic fibrosis.

We get vitamin K from food and the bacteria in our gastrointestinal tract. Newborn babies are given a booster to increase their vitamin K levels because they are born without bacteria in their gastrointestinal tract.

We get much of our vitamin K from our diet. Vitamin K deficiency is unlikely except when fat is not absorbed properly or when certain medications are used. For example, antibiotics can kill the gastrointestinal bacteria that produce vitamin K. Additionally, anticoagulant drugs or blood thinners may cause problems with vitamin K in the body.

Check with your doctor if you have any concerns. Although the amount you need differs between minerals, major or macrominerals are generally required in larger amounts.

Some examples include calcium, phosphorus, potassium, sulphur, sodium, chloride, magnesium. Trace minerals microminerals , although equally important to bodily functions are required in smaller amounts. Examples include iron, zinc, copper, manganese, and iodine selenium. Calcium is vital to keep our bones strong and healthy.

Calcium helps:. At different life stages, our calcium needs vary. It is better to get calcium from foods than from calcium supplements. Good sources of calcium include dairy foods like milk, yoghurt and cheese and some plant-based foods with added calcium for example, soymilk, tofu and breakfast cereals.

Iodine is essential to make thyroid hormones. These hormones control your metabolic rate the rate your body uses energy when it is resting.

They also help your brain and body grow and develop. We only need a very small amount of iodine in our diet. Iodine is found naturally in foods such as:. Iodine can also be found in iodised salt.

All bought breads except organic in Australia are fortified with iodised salt. You are likely to be getting enough iodine through your diet. However, if you are deficient and need to take a supplement, be guided by your doctor.

Too much iodine can be harmful, especially if you have an underlying thyroid disorder. Iron is an important mineral that is involved in various bodily functions, including the transport of oxygen in the blood the provision of energy to cells. It also vital to help our immune system function effectively to fight infection.

Iron deficiency is common and can affect adults and children. Around one in 8 people do not consume enough iron to meet their needs. Some factors such as certain foods and drinks can affect how much iron your body absorbs. Also, some groups are more at risk of iron deficiency, such as babies and young children, teenage girls, women with heavy periods , vegans and vegetarians and people with chronic conditions.

Zinc is an important mineral involved in various bodily functions — growth and development as well as immune function. Zinc is highest in protein-rich foods but may also be found in some plant foods. Dietary sources include:. Magnesium is important due to its many functions in the body — including maintaining bone health and using glucose for energy.

Potassium is important for the nerves, muscles and heart to work properly. It also helps lower blood pressure. Our bodies are designed for a high-potassium diet, not a high-salt diet.

Food processing tends to lower the potassium levels in many foods while increasing the sodium content. It is much better to eat unprocessed foods — such as fruit, vegetables and lean meats, eggs, fish and other healthy, everyday foods.

Be guided by your doctor, some people with kidney disease , or who are taking some medications, need to be careful not to get too much potassium in their diet. A small amount of sodium is important for good health as it helps to maintain the correct volume of circulating blood and tissue fluids in the body.

Most of us are consuming far more sodium than we need. In fact, many Australians are consuming almost double the amount required. Too much sodium can lead to high blood pressure hypertension and other health conditions. Salt is the main source of sodium in our diet.

It is a chemical compound electrolyte made up of sodium and chloride. Many foods — wholegrains, meat and dairy products — naturally contain small amounts of sodium, while highly processed foods usually contain large amounts.

The fat-soluble vitamins A, D, E and K can be locked away in the liver and body fat, and stored for a long time. The water-soluble vitamins, including B-complex and vitamin C, are mostly only stored for a shorter period.

A vitamin deficiency takes weeks or months before it will affect your health. For instance, it would take months of no vitamin C before you developed scurvy. Vitamin and mineral supplements may be recommended in certain circumstances to correct vitamin and mineral deficiencies — such as folate for women who are pregnant or planning a pregnancy.

Others who may be at risk of a vitamin or mineral deficiency include:. Remember, supplements are a short-term measure and should only be taken on advice from your doctor or a dietitian.

An occasional lapse in good eating will not harm you, if your usual diet consists of a wide variety of fresh foods. This page has been produced in consultation with and approved by:. Learn all about alcohol - includes standard drink size, health risks and effects, how to keep track of your drinking, binge drinking, how long it takes to leave the body, tips to lower intake.

The Alexander technique stresses that movement should be economical and needs only the minimum amount of energy and effort. A common misconception is that anorexia nervosa only affects young women, but it affects all genders of all ages.

Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation. Antipsychotic medications work by altering brain chemistry to help reduce psychotic symptoms like hallucinations, delusions and disordered thinking.

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Skip to main content. Healthy eating. Home Healthy eating. Vitamins and minerals. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. About vitamins and minerals Types of vitamins and their functions Vitamin A Vitamin B Vitamin C Vitamin C deficiency and scurvy Vitamin D Vitamin E Vitamin K Types of minerals and their functions Calcium Iodine Iron Zinc Magnesium Potassium Sodium Vitamin and mineral deficiencies and supplements Where to get help.

About vitamins and minerals Vitamins and minerals are organic compounds that our bodies use in very small amounts for a variety of metabolic processes. Vitamins and minerals can cause toxicity if consumed in large amounts. Types of vitamins and their functions Vitamins and minerals are a form of nutrient called micronutrients that are needed in small amounts.

Vitamin A Vitamin A is important because it: makes the immune system work effectively so it can fight disease and infections keeps our skin healthy supports reproduction and growth helps with vision. Food sources of vitamin A There are different compounds with vitamin A activity in animal and plant foods.

Plant sources include: orange and yellow fruit and vegetables — such as carrots, red capsicum, mangoes, sweet potatoes, apricots, pumpkin and cantaloupe leafy green vegetables — such as spinach, peas and broccoli. Animal sources include: liver eggs some fortified milk and milk products with added vitamin A.

Vitamin A deficiency risks Because of the various roles that vitamin A plays in the body, deficiency can have several health effects. These include: increased risk of infections night blindness and irreversible blindness xeropthalmia excessive keratin build-up of the skin.

Vitamin B B-group vitamins help our bodies use the energy-yielding nutrients such as carbohydrates, fat and protein for fuel. Vitamin C Dietary intake of vitamin C from food and drinks is essential, because the human body cannot make this vitamin from other compounds.

Vitamin C ascorbic acid is important for many metabolic processes, including: Collagen formation — collagen is used in different ways throughout the body. Its primary role is to strengthen the skin, blood vessels and bone. The body also relies on collagen to heal wounds. Antioxidants are substances that destroy free radicals, and vitamin C is a powerful antioxidant.

Iron absorption — the process of iron absorption is aided by vitamin C, particularly non-haem iron found in plant foods such as beans and lentils.

Infection fighting — the immune system , particularly cells called lymphocytes, requires vitamin C for proper functioning. But not everyone manages to eat a healthful diet. Multivitamins can play an important role when nutritional requirements are not met through diet alone.

Learn more about vitamin supplementation. Vitamins and their precise requirements have been controversial since their discovery in the late s and early s. It was the combined efforts of epidemiologists, physicians, chemists, and physiologists that led to our modern day understanding of vitamins and minerals.

After years of observation, experiments, and trial and error, they were able to distinguish that some diseases were not caused by infections or toxins—a common belief at the time—but by vitamin deficiencies.

Soon after, researchers determined specific amounts of vitamins needed to avoid diseases of deficiency. The discovery of all vitamins occurred by Vitamins were obtained only from food until the s when commercially made supplements of certain vitamins became available. The U. S government also began fortifying foods with specific nutrients to prevent deficiencies common at the time, such as adding iodine to salt to prevent goiter, and adding folic acid to grain products to reduce birth defects during pregnancy.

In the s, most vitamins and multivitamins were available for sale to the general public to prevent deficiencies, some receiving a good amount of marketing in popular magazines such as promoting cod liver oil containing vitamin D as bottled sunshine. The contents of this website are for educational purposes and are not intended to offer personal medical advice.

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Search for:. Home Nutrition News What Should I Eat? References Dietary Reference Intakes for Calcium, Phosphorous, Magnesium, Vitamin D, and Fluoride ; Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline ; Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids ; Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc ; and Dietary Reference Intakes for Calcium and Vitamin D These reports may be accessed via www.

Semba RD. The discovery of the vitamins. Int J Vitam Nutr Res. Piro A, Tagarelli G, Lagonia P, Tagarelli A, Quattrone A. Casimir Funk: his discovery of the vitamins and their deficiency disorders. Ann Nutr Metab.