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In order to get all of the vitamins and minerals that your body needs to work properly, you must absorb the right vitamins and minerals. Although this might sound complex, you’ll be pleased to know that the majority of vitamins and minerals that you need can be absorbed through a healthy and balanced diet. You can, however, choose to take multivitamin tablets if your diet doesn’t support your nutritional needs.
Within this guide, we will be focusing on how to get all of the essential minerals (and vitamins!) safely into your diet. To make the process easier, we have split this guide up into different sections:
- Fat-soluble vitamins
- Water-soluble vitamins
- Major minerals
- Trace minerals
Towards the end, we will also uncover how to maintain a balanced diet. This will be key for your nutritional needs. Let’s begin!
Fat-Soluble Vitamins
Fat-soluble vitamins are present in a lot of different fatty foods. They are stored in your body, rather than dissolved. Due to being stored in the body, you don’t need to consume large amounts of fat-soluble vitamins every day.
The most commonly known fat-soluble vitamins are vitamins A, D, E and K. They are primarily found in:
- Animal fats
- Vegetable oils
- Dairy foods
- Liver
- Oily fish
Water-Soluble Vitamins
Unlike fat-soluble vitamins, water-soluble vitamins are not stored in the body. Instead, they either dissolve or exit the body through urine.
All of the B vitamins, vitamin C and vitamin B are water-soluble vitamins. They can mainly be found in:
- Fruit and vegetables
- Grains
- Dairy foods
Minerals
Minerals fall under two categories: major minerals and trace minerals. Both are just as important as each other, but as their names suggest, they are stored in different quantities.
The major minerals include calcium and iron. They are most commonly found in animal products, such as:
- Meat
- Fish
- Milk and dairy foods
Some major minerals are also present in fruits, vegetables and nuts. The same applies to trace minerals.
Giving Your Body What It Needs
As you might have suspected, the easiest way to get all of the above vitamins and minerals is through a balanced diet. With help from the NHS Eatwell Guide, we’ve summarised how to maintain one below. Incorporating the following five areas into your diet should help to keep you healthy.
- Fruits And Vegetables
According to the NHS, fruits and vegetables should make up for a third of the food you eat. If possible, aim to eat at least five portions a day.
- Starchy Foods
Starchy foods should also make up for over a third of the foods you eat. This is because they are a great source of energy. Starchy foods include whole grain foods, brown rice and pasta.
- Dairy
Dairy products like milk and cheese are great sources of protein and calcium. Unfortunately, dairy products can also be quite high in fats, so try and opt for low-fat alternatives whenever possible.
- Protein
You should aim to include a good source of protein with every meal. Protein is rich in lean meats (the less red, the better). It can also be found in pulses, lentils, beans and peas. It’s recommended to eat around two portions of fish a week to obtain enough protein.
- Unsaturated Fats
Unsaturated fats are deemed as the “healthier” type of fat. Although you should eat them sparingly, they can be found in vegetable and olive oils.
With the above guidance in mind, you now have everything you need to meet your nutritional needs! It’s also worth speaking to a nutritionist or considering supplements if your diet doesn’t support your needs.
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