Too much sodium can lead to high blood pressure hypertension and other health conditions. Salt is the main source of sodium in our diet. It is a chemical compound electrolyte made up of sodium and chloride.

Many foods — wholegrains, meat and dairy products — naturally contain small amounts of sodium, while highly processed foods usually contain large amounts. The fat-soluble vitamins A, D, E and K can be locked away in the liver and body fat, and stored for a long time.

The water-soluble vitamins, including B-complex and vitamin C, are mostly only stored for a shorter period. A vitamin deficiency takes weeks or months before it will affect your health. For instance, it would take months of no vitamin C before you developed scurvy. Vitamin and mineral supplements may be recommended in certain circumstances to correct vitamin and mineral deficiencies — such as folate for women who are pregnant or planning a pregnancy.

Others who may be at risk of a vitamin or mineral deficiency include:. Remember, supplements are a short-term measure and should only be taken on advice from your doctor or a dietitian.

An occasional lapse in good eating will not harm you, if your usual diet consists of a wide variety of fresh foods. This page has been produced in consultation with and approved by:.

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A common misconception is that anorexia nervosa only affects young women, but it affects all genders of all ages. Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation.

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Summary Read the full fact sheet. On this page. About vitamins and minerals Types of vitamins and their functions Vitamin A Vitamin B Vitamin C Vitamin C deficiency and scurvy Vitamin D Vitamin E Vitamin K Types of minerals and their functions Calcium Iodine Iron Zinc Magnesium Potassium Sodium Vitamin and mineral deficiencies and supplements Where to get help.

About vitamins and minerals Vitamins and minerals are organic compounds that our bodies use in very small amounts for a variety of metabolic processes. Vitamins and minerals can cause toxicity if consumed in large amounts. Types of vitamins and their functions Vitamins and minerals are a form of nutrient called micronutrients that are needed in small amounts.

Vitamin A Vitamin A is important because it: makes the immune system work effectively so it can fight disease and infections keeps our skin healthy supports reproduction and growth helps with vision. Food sources of vitamin A There are different compounds with vitamin A activity in animal and plant foods.

Plant sources include: orange and yellow fruit and vegetables — such as carrots, red capsicum, mangoes, sweet potatoes, apricots, pumpkin and cantaloupe leafy green vegetables — such as spinach, peas and broccoli. Animal sources include: liver eggs some fortified milk and milk products with added vitamin A.

Vitamin A deficiency risks Because of the various roles that vitamin A plays in the body, deficiency can have several health effects.

These include: increased risk of infections night blindness and irreversible blindness xeropthalmia excessive keratin build-up of the skin. Vitamin B B-group vitamins help our bodies use the energy-yielding nutrients such as carbohydrates, fat and protein for fuel.

Vitamin C Dietary intake of vitamin C from food and drinks is essential, because the human body cannot make this vitamin from other compounds. Vitamin C ascorbic acid is important for many metabolic processes, including: Collagen formation — collagen is used in different ways throughout the body.

Its primary role is to strengthen the skin, blood vessels and bone. The body also relies on collagen to heal wounds. Antioxidants are substances that destroy free radicals, and vitamin C is a powerful antioxidant. Iron absorption — the process of iron absorption is aided by vitamin C, particularly non-haem iron found in plant foods such as beans and lentils.

Infection fighting — the immune system , particularly cells called lymphocytes, requires vitamin C for proper functioning. Other roles — vitamin C is used to produce other important substances in the body such as brain chemicals neurotransmitters. Dietary sources of vitamin C Adults need about 45mg of vitamin C per day and any excess amount above mg is excreted.

These include: fruit — oranges, lemons, limes, grapefruits, blackcurrants, mangoes, kiwifruits, rock melon, tomatoes and strawberries vegetables — particularly green vegetables such as cabbage, capsicum, spinach, Brussels sprouts, lettuce and broccoli , cauliflower and potatoes.

Vitamin C deficiency and scurvy A severe lack of vitamin C can lead to scurvy. Factors or lifestyle issues that may increase your scurvy risk include: regularly eating unhealthy foods crash dieting — especially being on diets that exclude certain food groups being malnourished due to inadequate care very strict allergy diets having an eating disorder smoking — smokers need more vitamin C to cope with the extra stress on their body.

Scurvy symptoms The onset of symptoms of scurvy depends on how long it takes for the person to use up their limited stores of vitamin C. If you or someone you care for is at risk, please see your doctor.

Vitamin D Vitamin D is important for strong bones, muscles and overall health. The body can only absorb small amounts of Vitamin D.

Sources include: fatty fish such as salmon eggs margarine and some milks have added vitamin D. Vitamin D deficiency It is important to achieve a good peak bone mass early in life. Vitamin D deficiency can result in a decline in bone density in adult life, increasing the risk of: osteoporosis falls and bone fractures especially for older people rickets in young children — a preventable bone disease Treatment options include improved sunlight exposure, diet, exercise, vitamin and mineral supplements.

Vitamin E Vitamin E is an antioxidant that helps protect your body against damage from free radicals, such as exposure to cigarette smoke or radiation.

It is also important for our: vision immune system skin. Dietary sources of vitamin E Vitamin E is best obtained from a healthy diet that contains plenty of fresh minimally processed foods. Dietary sources include: meats e. liver egg yolks leafy green vegetables — spinach, broccoli nuts and seeds — such as almonds, sunflower seeds, peanuts and hazelnuts healthy oils — such as extra virgin, sunflower, soybean unprocessed cereals and wholegrains — such as wheat germ.

Vitamin E deficiency Deficiency is rare but can happen in people with diseases that cause fat malabsorption like cystic fibrosis. Vitamin K Vitamin K is important for: healthy bones blood clotting and wound healing newborn babies to prevent a serious bleeding condition called haemorrhagic disease of the newborn HDN.

Dietary sources of vitamin K We get vitamin K from food and the bacteria in our gastrointestinal tract. Food sources include: leafy green vegetables — spinach and kale fruits — such as avocado and kiwi fruit some vegetable oils — such as soybean oil.

Vitamin K deficiency Vitamin K deficiency is unlikely except when fat is not absorbed properly or when certain medications are used. Types of minerals and their functions There are hundreds of minerals — they are usually classified as either major or trace minerals.

Some of the important minerals to keep us healthy are listed below. Calcium Calcium is vital to keep our bones strong and healthy.

Calcium helps: strengthen bones and teeth regulate muscle and heart function blood clotting transmission of nervous system messages enzyme function.

Food sources of calcium At different life stages, our calcium needs vary. Other sources of calcium include almonds, bok choy, kale, parsley, broccoli and watercress. Iodine Iodine is essential to make thyroid hormones. Food sources of iodine We only need a very small amount of iodine in our diet.

Iodine is found naturally in foods such as: dairy products seafood seaweed kelp eggs some vegetables. Iron Iron is an important mineral that is involved in various bodily functions, including the transport of oxygen in the blood the provision of energy to cells.

Food sources of iron Iron can be found in animal and plant foods including: red meat and offal fish poultry legumes eggs breakfast cereals with added iron.

Iron deficiency Iron deficiency is common and can affect adults and children. Zinc Zinc is an important mineral involved in various bodily functions — growth and development as well as immune function. Zinc also helps to produce the active form of vitamin A and transports it around the body.

Food sources of zinc Zinc is highest in protein-rich foods but may also be found in some plant foods. Dietary sources include: red meat shellfish poultry milk and cheese whole grains cereals with added zinc.

Magnesium Magnesium is important due to its many functions in the body — including maintaining bone health and using glucose for energy. Magnesium also supports immune function and helps regulate blood pressure and lung function.

Food sources of magnesium Dietary sources include: nuts such as cashews legumes dark green vegetables seafood whole grains chocolate and cocoa. Potassium Potassium is important for the nerves, muscles and heart to work properly.

Food sources of potassium Our bodies are designed for a high-potassium diet, not a high-salt diet. Foods high in potassium include: bananas and apricots mushrooms and spinach nuts and seeds. Sodium A small amount of sodium is important for good health as it helps to maintain the correct volume of circulating blood and tissue fluids in the body.

Food sources of sodium Salt is the main source of sodium in our diet. Vitamin and mineral deficiencies and supplements The fat-soluble vitamins A, D, E and K can be locked away in the liver and body fat, and stored for a long time.

The best sources for the minerals zinc and iron are meats, fish, and poultry. But you can get these from dried beans, seeds, nuts, and leafy green vegetables like kale.

Vitamin B12 is important for making red blood cells and keeping nerves working well. It is found only in animal products.

If you don't eat meat, you can get vitamin B12 from eggs, milk and other dairy foods, and fortified breakfast cereals. Vegans vegetarians who eat no animal products at all, including dairy products may need to take vitamin B12 supplements.

Lots of people wonder if they should take vitamin or mineral supplements. If your diet includes a wide variety of foods — including whole-grain products, fresh fruits and vegetables, dairy products, nuts, seeds, eggs, and meats — you probably get the vitamins and minerals your body needs.

There are many supplements on the market, and of course their makers want you to buy them. Beware of unproven claims about the benefits of taking more than recommended amounts of any vitamin or mineral.

Healthy teens usually don't need supplements if they eat a well-rounded diet. Check with your doctor before taking vitamin or mineral supplements.

Some vitamins and minerals can cause health problems if you get too much of them. Talk to your doctor or a dietitian if you're skipping meals, dieting, are a picky eater, or have any concerns about your diet.

They can answer your questions and help you create a healthy eating plan that includes the nutrients your body needs.

KidsHealth For Teens Vitamins and Minerals. en español: Vitaminas y minerales. Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size. What Are Vitamins and Minerals? Vitamins fall into two categories: fat soluble and water soluble pronounced: SAHL-yuh-bul : The fat-soluble vitamins — A, D, E, and K — dissolve in fat and are stored in your body.

The water-soluble vitamins — C and the B-complex vitamins such as vitamins B6, B12, niacin, riboflavin, and folate — dissolve in water.

Your body can't store these vitamins. Any B or C vitamins that your body doesn't use travels through the bloodstream and is lost mostly when you pee.