Vitamins and Minerals: Essential Nutrients for a Healthy Diet
Vitamins and minerals are essential nutrients needed in small amounts for the body to work properly. A varied and balanced diet should provide most people with the nutrients they need.
Fat-soluble vitamins A, D, E and K are mainly found in animal fats, vegetable oils, dairy foods, liver and oily fish. The body stores these vitamins, so foods containing them do not need to be eaten every day.
Water-soluble vitamins include vitamin C, the B vitamins and folic acid. They are found mainly in fruit and vegetables, grains, milk and dairy foods. The body does not store these vitamins, so they need to be eaten more frequently.
Minerals such as calcium and iron are found in meat, cereals, fish, milk and dairy foods, fruit and vegetables and nuts. Minerals help build strong bones and teeth, control body fluids and turn food into energy.
Trace elements, including iodine and fluorine, are also essential nutrients. They are needed in smaller amounts and are found in foods such as meat, fish, cereals, milk and dairy foods, vegetables and nuts.
Vitamin A helps the immune system fight infections, supports vision in dim light and helps keep skin healthy. Sources include cheese, eggs, oily fish, fortified low-fat spreads, milk and yoghurt.
Vitamin D helps regulate calcium and phosphate, which are important for bone, teeth and muscle health. Sources include sunlight, oily fish, red meat and offal, egg yolks, fortified cereals, soya products and spreads.
The guidance says everyone over one year, including pregnant and breastfeeding women, should consider a daily supplement containing 10 micrograms of vitamin D. Some groups should take this throughout the year. Follow the official NHS Inform guidance for details.
Vitamin E helps repair damaged cells, protect them from free radicals, keep skin and eyes healthy and strengthen the immune system. Sources include plant-based oils, nuts, seeds, cereals and cereal products.
Vitamin K is important for healthy bones and blood clotting. Sources include green leafy vegetables, plant-based oils, nuts and seeds, meat, dairy products and soya beans.
Vitamin C helps protect and keep cells healthy, maintain connective tissue and heal wounds. Sources include citrus fruit, peppers, potatoes, berries and green leafy vegetables.
The B vitamins help release energy from food and support different body functions. Sources include meat, fish, vegetables, fruit, eggs, wholegrain breads, milk, rice, cereals, potatoes, soya beans, peanuts and wholegrains.
Vitamin B12 helps make red blood cells, keeps the nervous system healthy, releases energy from food and processes folic acid. Sources include meat, fish, shellfish, dairy foods, eggs and some fortified breakfast cereals.
Vitamin B12 is not naturally found in plants and grains. People following a vegan diet should consider a B vitamin supplement to reduce the risk of developing vitamin B12 deficiency anaemia.
Folic acid works with vitamin B12 to form healthy red blood cells and can help reduce the risk of central nervous system defects in unborn babies. Sources include broccoli, Brussels sprouts, liver, spinach, asparagus, peas, chickpeas and fortified breakfast cereals.
Water-soluble vitamins can be lost or destroyed through heating, dissolving or exposure to air. Steaming or grilling foods instead of boiling can help keep more of these vitamins, unless the cooking liquid is used in soups or stews.
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