How to Obtain Every Vitamin & Mineral Needed Daily

Vitamins and minerals play an important role in how the body functions. Without adequate folic acid there is a higher risk of neural tube defects if a baby is conceived. Vitamin K helps with blood clotting, and vitamin D can help in lowering the risk of cancer. Vitamins are found in nature in plants and animals, whereas minerals are inorganic and found in water or soil. The United States Department of Agriculture publishes recommended daily amounts of vitamins and minerals.

Things You'll Need

• A variety of wholesome food including: fruits, vegetables, whole grains, lean protein, nuts and healthy oils
• Water
• Multivitamin, if recommended by a physician

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Instructions

How to Obtain Every Vitamin and Mineral Needed Daily

• 1

  Eat a healthy and varied diet. The Harvard School of Public Health recommends eating a variety of unprocessed whole foods like vegetables, fruits, whole grains, lean protein and healthy fats such as nuts.

• 2

  Make food choices that are nutrient rich. Read food labels to choose foods with a high level of vitamins and minerals. For example, Nemours suggests choosing milk with vitamin D and calcium over a soft drink with no vitamins.

• 3

  Drink an adequate amount of water. Some vitamins, like vitamin C and vitamin B12 are water soluble and must be dissolved in water in order to be absorbed and used in the body.

• 4

  Contact your physician to discuss your nutrition. The Harvard School of Public Health suggests that taking a multivitamin supplement each day is a good way to ensure that nutritional needs are being met.

• 5

  Take a multivitamin if your physician has recommended it. A multivitamin provides back up to a varied diet to make sure that any vitamin or mineral needed has a chance to be absorbed.