In this article we will be discussing a very common question: what is a good source of vitamins and minerals.
Things To Consider
Most nutrient-rich foods are found in the perimeter (outer circle) of the grocery store. The amount of nutrient-rich foods you should eat depends on your daily calorie needs.
How Can I Be Sure I’M Eating Enough Nutrient-Rich Foods If I’M On A Strict Diet, Like Vegetarian Or Vegan?
Vitamins And Minerals
Vitamins and minerals are essential nutrients that our body needs to work properly. For example, women who are pregnant or planning to get pregnant should take folic acid. Covid-19 outbreak
We have published advice on the intake of vitamin D during the COVID-19 pandemic.
Vitamins are divided into two groups: fat-soluble and water-soluble. It can also be harmful to have a lot more of these types of vitamins than we need. Water-soluble vitamins
Water-soluble vitamins come from food like fruit, vegetables, milk, dairy and grains.
They can be destroyed by heat or exposure to air. Water-soluble vitamins aren’t stored in the body so we need to eat them often. Water-soluble vitamins include vitamin C and the B vitamins:
thiamin (vitamin B1)
riboflavin (vitamin B2)
niacin (vitamin B3)
vitamin B6
folic acid (vitamin B9)
vitamin B12.
We need minerals to help us do three main things:
build strong teeth and bones
control body fluids inside and outside cells
turn the food we eat into energy.
What Foods Contain Minerals?
Minerals are found in foods like cereals, bread, meat, fish, milk, dairy, nuts, fruit (especially dried fruit) and vegetables. For example, we need more calcium, phosphorus, magnesium, sodium, potassium and chloride than we do iron, zinc, iodine, selenium and copper.
Vitamins
and minerals
Vitamins and minerals are essential nutrients that our body needs to work properly.
For example, women who are pregnant or planning to get pregnant should take folic acid. Women who are pregnant or breastfeeding may also want to consider taking a vitamin D supplement. Covid-19 outbreak
We have published advice on the intake of vitamin D during the COVID-19 pandemic.
Vitamins are divided into two groups: fat-soluble and water-soluble. We don’t need to eat food containing fat-soluble vitamins every day because our body can store them. It can also be harmful to have a lot more of these types of vitamins than we need.
Vitamins A, D, E, and K are fat soluble vitamins. They can be destroyed by heat or exposure to air. If we take in more than we need then we get rid of any extra through our urine.
We need minerals to help us do three main things:
build strong teeth and bones
control body fluids inside and outside cells
turn the food we eat into energy. For example, we need more calcium, phosphorus, magnesium, sodium, potassium and chloride than we do iron, zinc, iodine, selenium and copper.
Water Soluble Vitamins
VITAMIN What it does for our bodies Where do we get it from B1 (thiamin) • Helps release energy from carbohydrates
• Is needed for proper working of the heart, digestive and nervous systems
• Important for growth
• Yeast extracts (e.g.
Vegemite)
• Green leafy vegetables
• Wholegrains
• Peas
• Nuts
• Avocado
C (absorbic acid) • Needed for healthy skin, gums, teeth, bones and cartilage
• Assists with absorption of some types of iron
• Assists with wound healing and resistance to infection
• Fruit and vegetables (citrus fruit and juices, berries, pineapple, mango, pawpaw, capsicum, parsley, broccoli, spinach, cabbage).