7.3: Micronutrients

At the bottom of the food label you will see the select vitamins and minerals. Both vitamins and minerals are important for your health. The human body needs the right”mix” of nutrients for good health, each one has a different role in the health of the body. The majority of Americans get the recommended amounts of most vitamins and minerals to meet their needs; however, many people do not get the recommended amounts of vitamin D, calcium, iron, and potassium. These nutrients are considered “nutrients of public health concern” because low intakes are associated with potential health risks.

There are 14 vitamins and 14 minerals that may be included in the food label. These include the following vitamins:

• Vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate)

The 14 minerals include:

• Calcium, chloride, chromium, copper, iodine, iron, magnesium, molybdenum, phosphorus, potassium, selenium, sodium, and zinc.

Vitamins

A vitamin is a complex organic compound that is naturally present in many plant and animal products. Vitamins are an essential part of a healthy diet and are required for optimal functioning of the body including in maintaining healthy tissue and aiding in nutrient absorption. However, vitamins are not an energy source and therefore do not contain calories.

Vitamin C and the B vitamins are called water-soluble vitamins. Vitamins A, D, E, and K are called fat-soluble vitamins. Most vitamins are essential and must be acquired through the foods we eat. The body can make a few vitamins such as Vitamins D, choline, and biotin.

Common Foods that are rich in vitamins include:

• Vitamin A - carrots, sweet potatoes
• Vitamin B, folate - starches, grains, cereals
• Vitamin C - citrus fruits, bell peppers
• Vitamin D - milk, dairy products, mushrooms, egg yolks
• Vitamin E- sunflower seeds, almonds, spinach
• Vitamin K - kale, broccoli

Many people do not consume enough vitamin D, calcium, iron, and potassium. Take some time to review the food sources of vitamin D, calcium, iron, and potassium so that you can help you increase your daily intake.

Minerals

A mineral is a chemical element found in nature and it is essential for living organisms. Minerals are inorganic substances that are found naturally in soil and water. Many minerals are required for bodily functions (i.e., proper water balance in the body, bone health, etc.); however, some minerals are needed in larger amounts than others. The minerals needed in small quantities are known as “trace minerals.” Minerals do not provide energy (i.e., Calories) for the body.

Common foods rich in minerals include the following:

Calcium - milk, dairy products, dark leafy green vegetables

Iron - nuts, seeds, beef

Magnesium - seafood, legumes, whole grains

Potassium - potatoes, avocados, bananas

Tips for Consuming Vitamins and Minerals

• Look at your food label to understand how the food you are eating is providing you with vitamins and minerals, especially focusing on Vitamin D, iron, calcium, and potassium. Pay attention to the percentage of your Daily Value the food provides.
• Eat a variety of colorful vegetables (such as fresh, frozen, canned, and dried) and 100% vegetable juices. Buy frozen (without butter or sauce) and low sodium or no-salt-added canned vegetables. Try vegetables as snacks, salads, side dishes, and as part of main dishes.
• Focus on whole fruits (such fresh, frozen, dried, and canned in 100% fruit juice). Try fruits as snacks and desserts and add fruit to salads, side dishes, and to top foods like cereal, pancakes, and yogurt.
• Make at least half your grains whole grains. Look for foods with a whole grain listed as the first or second gran ingredient after water. Try whole grains (such as brown rice, couscous, and quinoa) as side dishes and switch from refined to whole grain versions of commonly consumed foods (such as breads, cereals, pasta, and rice).
• Vary your protein routine. Try beans and peas, fat-free or 1% low-fat dairy products, eggs, lean meats and poultry, seafood , soy products, nuts, and seeds. Choose seafood and plant sources of protein (such as beans and soy products) in place of some meats and poultry. Add beans or peas to salads, soups, and side dishes and try unsalted nuts or seeds as snacks.
• Substitute fat-free or 1% low-fat dairy products and fortified plant-based beverages (such as soy, rice, and almond) for whole and 2% reduced-fat dairy products.