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Vitamins and Minerals: Do You Know what You Need?

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Vitamins and Minerals: Do You Know what You Need?
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Have you ever stood in front of the supplements aisle and been confused by the sheer variety of vitamins and minerals on offer? There is no doubt your body needs some of these nutrients to be healthy, but which ones are essential?

Micronutrients – What Are They?

Micronutrients promote the body’s growth and development, and are vital for good health. Micro means small, so micronutrients are nutrients your body needs in small quantities, like vitamins and minerals.

You don’t have to take supplements to obtain the essential micronutrients your body needs. Eating a varied and balanced diet should provide you with all the nutrients you require for good health. However, the increase in industrial agriculture with its insecticides, pesticides and fertilizers, has demineralized soils. This has led to a decrease in available micronutrients in fresh fruit and vegetables. Aim where possible to buy organic produce, as organic agricultural practices do not deplete the soil in the same way as conventional agriculture.[1]

Where to Find Them

Use this table[2] to discover where to find the highest concentration of each essential micronutrient:


Click here to download.

Notice: If you decide to supplement any of the micronutrients listed, always read the label and take no more than the recommended amount, as in some cases this can cause side effects. You are advised to speak to your doctor before taking any supplement, especially if you are pregnant or breastfeeding, or have a medical condition.

Eat a Rainbow

Getting all your nutrients doesn’t have to be difficult — it’s easy and even fun. The best source of vitamins and minerals is organic, natural food. A diet high in vegetables, fruit, pulses, nuts, seeds, lean meat and fish should provide you with all the micronutrients your body needs to be healthy. Making gradual changes and including a wider spectrum of foods in your diet is the first step to a healthier you. Eat a rainbow — how colorful and nutritious can your plate be?