Vitamins and Minerals: Why They Matter

What Are Vitamins?

Vitamins are organic compounds, meaning they contain carbon, and our bodies can’t make them on their own—we have to get them through food. There are 13 essential vitamins, and they fall into two main groups: fat-soluble and water-soluble.

Fat-Soluble Vitamins

These vitamins are stored in your body’s fat tissues and liver. Here’s a quick breakdown:

• Vitamin A: Great for your eyesight and immune system. You can find it in foods like cod liver oil, butter, kale, carrots, and spinach. Too little can cause vision problems and hair loss, but too much—especially during pregnancy—can lead to headaches or birth defects.
• Vitamin D: Your skin makes it when you're in the sun. It helps keep your bones strong and boosts immunity. Vitamin D3 is found in animal fats, while D2 is found in plants like mushrooms. You’ll also find it in fish oil and fortified dairy. People who are older, overweight, or avoid the sun may be more likely to have low levels. Too much can cause nausea, weight loss, and high blood pressure due to calcium buildup in the blood.
• Vitamin E: A powerful antioxidant that fights off harmful free radicals. It’s in wheat germ oil, sunflower seeds, hazelnuts, and almonds. A deficiency might cause muscle weakness or nerve problems. But high doses from supplements could raise the risk of cancer.
• Vitamin K: Important for blood clotting and heart health. There are three types: K1 (in plant foods), K2 (in animal products), and another type made naturally in your gut. You’ll find it in leafy greens like spinach and kale, parsley, liver, butter, and egg yolks.

Water-Soluble Vitamins

Your body doesn’t store these, so you need to get them regularly through your diet:

• Vitamin B1 (Thiamine): Prevents a disease called beriberi. Found in whole grains, kale, cauliflower, potatoes, oranges, liver, and eggs.
• Vitamin B2 (Riboflavin): Found in bananas, milk, yogurt, okra, meats, eggs, fish, and green beans.
• Vitamin B3 (Niacin): Low levels can cause pellagra, which shows up as diarrhea, skin issues, and mental problems. Good sources include liver, chicken, avocado, fish, milk, eggs, tomatoes, dates, leafy greens, broccoli, carrots, nuts, whole grains, legumes, sweet potatoes, and mushrooms.
• Vitamin B5: Found in meat, whole grains, broccoli, avocado, and fish.
• Vitamin B6 (Pyridoxine): Important for blood and nerve health. Low levels may cause anemia or nerve damage. It’s in meat, bananas, whole grains, veggies, and nuts.
• Vitamin B7 (Biotin): Helps keep your skin and gut healthy. Found in egg yolks, liver, and some veggies.
• Vitamin B9 (Folic Acid): Crucial during pregnancy to prevent birth defects. Found in leafy greens, legumes, liver, and sunflower seeds.
• Vitamin B12: Helps prevent anemia. Found in fish, meat, shellfish, poultry, eggs, milk, and dairy products.
• Vitamin C: Helps with iron absorption and boosts immunity. Found in fruits and vegetables like plums and citrus.

What About Minerals?

Minerals are just as important as vitamins for your body. They help keep your bones, muscles, heart, and brain working properly, and they’re also essential for making enzymes and hormones.

Some key minerals include calcium, phosphorus, potassium, magnesium, sodium, chloride, sulfur, iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

You can get most of the minerals you need from a balanced diet. But sometimes, depending on your health or certain medications, your doctor might recommend a supplement. People with chronic kidney disease, for example, may need to watch how much potassium they’re eating.