WHAT ARE VITAMINS & MINERALS?
Vitamins and Minerals are major substances in food identified thus far to have essential functions in the body. They act mostly as cofactors in metabolic processes meaning they speed up chemical reactions in the body, which in their absence, would take years! They also help ensure strong tissues like muscle, skin, bones, hair, eyes, the digestive lining and all the major organs.
HOW CAN WE GET ENOUGH?
If you really want to learn how to get ALL your nutrients from food; check out my Make Your Diet Your Supplement Program. There are also Nutrient Tables for all the major vitamins & minerals on the Nutrition page. In order to ensure you get adequate vitamins and minerals from food, you have to eat enough calories for your calorie needs with a balanced diet from all major food groups:
– Whole grains
– Meat / fish / poultry / eggs / dairy products,
– Legumes or “beans”
– Nuts & seeds & their oils
HEALTHY PLATE MODEL
Ive expanded the Healthy Plate Model and use it as a starting point for all my clients. Refer to my Healthy Plate model for how much of each food group to eat per meal per day. Call or email for a nutrition consult for your specific needs. – Richard Santucci, RD CDE CPT Registered Dietitian
– National Institutes of Health -> Office of Dietary Supplements -> Vitamin and Mineral Fact Sheets. https://ods.od.nih.gov/factsheets/list-VitaminsMinerals/ These fact sheets are a great place to start. I am a fan of whole food sources of vitamins and minerals so I do not support a lot of “fortified” and other synthetic forms of vitamins and minerals listed in the tables. They do however have a really nice explanation of each vitamin and mineral, their functions and charts of food sources for each.
– “Supplements Exposed” By Dr Brian Clemente
Great book explaining the difference between naturally occurring nutrients vs synthetic / inorganic forms of vitamins and minerals