About Vitamins & Minerals
Vitamins and minerals are needed in small amounts, but they support hundreds of essential processes. They help enzymes work, build tissues, carry oxygen, regulate nerves, and maintain normal growth.
Vitamins
Vitamins are organic compounds required for normal body functions.
Learn MoreMinerals
Minerals are elements used in structures and chemical reactions.
Learn MoreIron
Iron helps red blood cells transport oxygen.
Learn MoreCalcium
Calcium supports bones, teeth, muscles, nerves, and cell signaling.
Learn MoreVitamin C
Vitamin C supports connective tissue and antioxidant systems.
Learn MoreVitamin D
Vitamin D helps regulate calcium and bone metabolism.
Learn MoreLabels
Food labels list selected vitamins and minerals.
Learn MoreFood First
Varied foods provide many micronutrients together.
Learn MoreVitamins
Vitamins A, D, E, and K are fat-soluble, while vitamin C and the B vitamins are water-soluble. Each group has different jobs, storage patterns, and food sources.
Minerals
Calcium and phosphorus support bones, iron is central to hemoglobin, iodine supports thyroid hormones, and sodium and potassium help nerves and muscles function.
Iron
Meat, seafood, beans, lentils, fortified grains, and other foods can provide iron. Vitamin C can improve absorption of some plant-based iron.
Calcium
Dairy foods, fortified alternatives, some leafy greens, tofu, and canned fish with edible bones can provide calcium. Vitamin D helps absorption.
Vitamin C
Citrus fruits, berries, peppers, tomatoes, potatoes, and broccoli are common sources. Because it is water-soluble, the body depends on regular intake.
Vitamin D
The body can make vitamin D after appropriate sunlight exposure, and some foods are fortified. Fatty fish and a few foods naturally contain it.
Labels
Calcium, iron, potassium, vitamin D, sodium, and other values can help compare foods. Serving size matters because the numbers refer to a specified amount.
Food First
Whole foods often combine vitamins and minerals with protein, fiber, carbohydrates, fats, water, and other useful compounds. Supplements can be appropriate for specific needs, but they are not automatically superior to food.