8.6: Vitamins and Minerals
At the bottom of the food label you will see 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.
Vitamins are organic substances that are naturally present in many plant and animal products. Minerals are inorganic substances that are found naturally in soil and water. People obtain vitamins and minerals from both the plant and animal products they eat.
There are 14 vitamins and 14 minerals that may be included in the food label. These include:
-
Vitamins
-
Vitamins C, A, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B
6
, B
12
, and folate)
- 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.
-
Vitamins C, A, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B
6
, B
12
, and folate)
-
Minerals
- Calcium, chloride, chromium, copper, iodine, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, sodium, and zinc.
Many people do not consume enough vitamin D, calcium, iron, and potassium. Review the common sources of food to help you increase your daily intake:
Tips for Consuming Vitamins and Minerals
- Look at your food label to understand how the food you are eating are providing you with vitamins and minerals, especially focusing on Vitamin D, Iron, Calcium, and Potassium. What percentage of your Daily Value does the food provide?
- 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 as fresh, frozen, dried, and canned in 100% fruit juice). Try fruits as snacks and desserts and add fruits 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 grain 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.
Your Food Label: Vitamins and Minerals
Evaluate the vitamins and minerals on your food label. What does the food label tell you about the vitamins and minerals you are consuming? Does this food item contribute a lot or a little of the essential vitamins and minerals? What types of vitamins and minerals are in the food item? Would you consider this to be a good source of vitamins and minerals ?