From A to Zinc: Understanding Vitamins and Minerals and Where to Find Them
Vitamins and minerals are essential for good health, playing a vital role in everything from supporting immunity and brain function, to helping your skin, hair and heart stay healthy.
In this simple guide, Sanitarium Accredited Practising Dietitian Shane Landon shares a rundown of important vitamins and minerals and how to get them through everyday foods.
“Vitamins come from both plant and animal sources, while minerals originally come from the soil and water and are absorbed into plants as they grow,” says Shane.
“Our bodies only need relatively small amounts of vitamins and minerals, but most can’t be made by the body, so we need to get them through food,” says Shane. “That’s why they are often called essential.”
The good news? A well-balanced diet based on whole foods usually covers everything you need – no supplements required.
“The best approach is to focus on a wide variety of fruits, vegetables, wholegrains, legumes, nuts, seeds and dairy or fortified alternatives,” Shane explains. “Aiming for 30 different plant-based foods a week is a great way to boost your intake of key nutrients and support your gut health at the same time.”
Here’s Shane’s guide to the vitamins and minerals your body needs and where to get them in your daily diet:
Nutrient | Benefit | Where they are found |
Calcium | Improves bone strength. Reduces risk of osteoporosis. Essential for healthy teeth and bones. | Caclium fortified plant milks (look for products with at least 100mg calcium/100mL), milk, yoghurt and most cheeses, tofu, sesame, legumes. |
Vitamin D | Helps body absorb calcium. Supports muscle function. Supports the immune system. | Fortified plant milks and vit D enriched mushrooms, sunlight, oily fish, egg. |
Folate | Supports regular mental function. Necessary for blood formation. Supports the immune system. Helps reduce feelings of tiredness and fatigue. | Enriched breakfast cereals, like Weet-Bix, bread, leafy greens and other vegies like broccoli, sprouts, asparagus. Legumes and foods made from them, such as falafel and hummus. Oranges. Marmite. |
Iron | Important for baby's brain and nervous system development during pregnancy. Helps support mental sharpness. Essential to move oxygen throughout the body. | Legumes, chick peas plus nuts & seeds, enriched breakfast cereals like Weet-Bix, Marmite, lean meats. |
Magnesium | Helps body create and use energy. Necessary for electrolyte balance. Vital for strong teeth and bones. | Nuts & seeds, wholegrain cereals, leafy green vegies, legumes. |
Phosphorus | Essential for strong teeth and bones. Helps body create and use energy. | Fortified plant milks, dairy foods. |
Potassium | Necessary for electrolyte balance. Helps with muscle function. Assists with normal nerve function. | Fruits & vegies, particularly bananas, dairy foods, plant milks. |
Vitamin A | Supports healthy skin structure and function. Immune suport. Helps with iron metabolism. | Dairy and fortified plant milks like So Good, leafy green vegies, yellow/red/orange coloured fruit & veg. Table spreads/margarine. |
Vitamin B1 (Thiamin) | Helps convert carbohydates into energy. Brain and heart function. Supports energy creation. | Enriched breakfast cereals, like Weet-Bix, bread, nuts, Marmite. |
Vitamin B2 (Riboflavin) | Helps release energy from food. Everyday skin support. Supports eye health. | Enriched breakfast cereals, like Weet-Bix, fortified plant milks, like So Good, dairy, Marmite. |
Vitamin B3 (Niacin) | Helps release energy from food. Supports skin structure. Helps reduce tiredness/fatigue. | Enriched breakfast cereals, like Weet-Bix, legumes, Marmite. |
Vitamin B6 | Helps the body use iron. Essential for protein metabolism. Helps release energy from food. | Fruit & vegies (e.g. bananas, watermelon), meats, soy foods. |
Vitamin B12 | Supports blood formation. Essential for brain and nerve function. Energy metabolism. Immune support. | Animal foods (meats, dairy, eggs), fortified plant milks, like So Good and fortified plant based meats, like Vegie Delights, Marmite. |
Vitamin C | Helps the body absorb iron from plant foods. An antioxidant, protecting body cells against free radical damage. Assists with collagen formation. | Citrus fruits like oranges, lemons, other fruits including kiwi, berries, vegies like capsicum, sprouts, cauliflower, potatoes. |
Vitamin E | An antioxidant, protecting body cells against free radical damage. | Vegetable oils like sunflower oil, nuts and seeds, wheatgerm, spinach & red capsicum. |
Zinc | Helps the body use carbohdyrates. Vital for a healthy immune system. Helps make/build protein. An antioxidant, protecting body cells against free radical damage. | Wholegrain cereals, nuts, seeds, legumes, lean meats. |
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