Enjoy a Well Rounded Diet to Get Nutrients You Need
Your body needs vitamins and minerals to function properly. Different vitamins and minerals do different things: for example, some help your body fight against infections while others help build strong bones.
It’s important to try to eat a balanced diet so you get as many nutrients from foods as possible. The amount of vitamins and minerals you need differs from person to person and depends on gender, age, diet and other factors. Some older people, for example, may need to take extra calcium or vitamin D to prevent osteoporosis and keep bones healthy.
Use the information below to make sure you’re eating a variety of foods and nutrients. Make sure to talk with your healthcare provider or a registered dietitian about your specific nutritional needs. Let your provider know about any vitamins, dietary supplements or herbal supplements you take.
Vitamin: A
What It Does:
Helps keep skin and eyes healthy, and boosts the immune system
Food Sources:
Kale, spinach, broccoli, sweet potatoes, liver, eggs, oily fish, whole milk
Vitamin: B6
What It Does:
Helps blood carry oxygen through the body and is good for the nervous system
Food Sources:
Kale, spinach, broccoli, carrots, whole grains, bananas, egg yolks, liver
Vitamin: B9 (folic acid or folate)
What It Does:
Prevents some birth defects and helps the body produce cells
Food Sources:
Oranges, beans, peas, green leafy vegetables, fortified cereal
Vitamin: B12
What It Does:
Prevents anemia, a condition that results from a shortage of red blood cells, and is good for the nervous system
Food Sources:
Eggs, milk, poultry, sardines, flounder, nutritional yeast and fortified foods including cereal and soy beverages
Vitamin: B1, B2, B3, B5
What It Does:
Helps the body use proteins, fats and carbs, and is good for skin
Food Sources:
Whole grain and fortified cereal, milk, pork, liver, peanuts
Vitamin: C
What It Does:
Helps keep the immune system healthy, absorb iron from plant foods and heal wounds
Food Sources:
Tomatoes, citrus fruits, strawberries, bell peppers, broccoli, spinach, cabbage
Vitamin: D
What It Does:
Vital for keeping bones and teeth healthy and helps the body absorb calcium
Food Sources:
Oily fish, dairy products and fortified cereal, plus exposure to sunlight
Vitamin: E
What It Does:
An antioxidant that helps protect cells and repair tissue, and is good for skin and eyes
Food Sources:
Avocados, vegetable oils, nuts, peas, beans, spinach, beef liver, egg yolk, broccoli
Vitamin: K
What It Does:
Needed for blood clotting and helps keep teeth and bones healthy
Food Sources:
Cheese, green leafy vegetables, blueberries, eggs, cereal, vegetable oils
Mineral: Calcium
What It Does:
Important for strong bones and teeth, and helps muscles and nerves operate
Food Sources:
Milk, cheese, yogurt, greens, nuts, tofu, canned salmon with bones
Mineral: Iron
What It Does:
Helps produce red blood cells and is needed for a healthy immune system
Food Sources:
Poultry, fish, red meat, lentils, peas, spinach, nuts, dried fruits, fortified cereal
Mineral: Magnesium
What It Does:
Needed for muscle and nerve function and helps the body release energy from food
Food Sources:
Legumes, black beans, seafood, almonds and other nuts, seeds, bran cereal
Mineral: Zinc
What It Does:
Strengthens the immune system to help fight off bacteria and viruses
Food Sources:
Seafood, red meat, poultry, beans, whole grains, milk, eggs, fortified cereal
