Vitamins and Minerals at a Glance: A Quick-Reference Guide

What Are Vitamins and Minerals?

Vitamins and minerals are micronutrients — nutrients your body needs in relatively small amounts but cannot function well without. Unlike carbohydrates, proteins, and fats (the macronutrients), micronutrients provide no calories; instead, they enable nearly every biological process, from energy production to immune defense. For a deeper look at how these categories fit together, see our guide to macronutrients and micronutrients.

Vitamins are organic compounds, meaning they come from living things — plants and animals. Minerals are inorganic elements drawn from soil and water and absorbed by the foods we eat. Both groups are essential; a shortfall in any one of them over time can have measurable effects on health.

The good news: a varied, whole-food diet covers most needs for most people. The goal of this reference is to give you a plain-language map of the key players so you know what each one does and where to find it.

Key Vitamins: Functions and Food Sources

Vitamins are grouped into two categories based on how the body handles them:

• Fat-soluble vitamins (A, D, E, K) dissolve in fat and are stored in body tissue, so they accumulate over time.
• Water-soluble vitamins (C and the eight B vitamins) dissolve in water. The body uses what it needs and excretes the rest, which means regular dietary intake matters more.

Fat-Soluble Vitamins

Vitamin A

Supports vision (especially in low light), immune function, and skin health. Found in liver, dairy, eggs, and as beta-carotene in orange and yellow produce such as sweet potatoes and carrots.

Vitamin D

Regulates calcium absorption and supports bone density and immune function. Synthesized by skin exposed to sunlight; also found in fatty fish, fortified dairy, and egg yolks. Vitamin D is among the most commonly under-consumed nutrients in the US diet — see our overview of underconsumed nutrients for context.

Vitamin E

Acts as an antioxidant, protecting cells from oxidative damage. Found in nuts, seeds, vegetable oils, and leafy greens.

Vitamin K

Essential for blood clotting and bone metabolism. K1 is found primarily in leafy greens; K2 in fermented foods and some animal products.

Water-Soluble Vitamins

Vitamin C

Supports immune function, collagen synthesis, and iron absorption. Richest sources include citrus fruits, bell peppers, strawberries, and broccoli.

B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12)

This family of eight vitamins works together to convert food into usable energy, support nervous system function, and produce red blood cells. Whole grains, legumes, meat, eggs, dairy, and leafy greens collectively cover this group. Folate (B9) is especially important during pregnancy; B12 is found almost exclusively in animal products, making it a key consideration for those following plant-based diets.

Key Minerals: Functions and Food Sources

Minerals are divided into major minerals (needed in larger amounts) and trace minerals (needed in very small amounts). Both are equally essential.

Major Minerals

Calcium

The most abundant mineral in the body. Critical for bone and tooth structure, muscle contraction, and nerve signaling. Sources: dairy products, fortified plant milks, tofu made with calcium sulfate, leafy greens like kale and bok choy.

Magnesium

Involved in over 300 enzymatic reactions, including energy production, muscle function, and blood sugar regulation. Found in nuts, seeds, legumes, whole grains, and dark leafy greens. It ranks among the shortfall nutrients in typical US diets — our nutrient gap article explains why.

Potassium

Regulates fluid balance, nerve signals, and muscle contractions, including the heart. Found in bananas, potatoes, beans, dairy, and many vegetables.

Sodium

Works with potassium to control fluid balance and nerve function. Most Americans consume well above recommended levels, primarily through processed and restaurant foods.

Trace Minerals

Iron

Carries oxygen in red blood cells. Heme iron from meat and seafood is absorbed more readily than non-heme iron from plants; pairing plant sources with vitamin C improves uptake.

Zinc

Supports immune function, wound healing, and DNA synthesis. Found in meat, shellfish, legumes, nuts, and seeds.

Iodine

Required for thyroid hormone production, which regulates metabolism. Iodized salt and seafood are primary sources in the US diet.

Selenium

Functions as an antioxidant and supports thyroid health. Brazil nuts, seafood, and whole grains are good sources.

For practical tips on building a shopping list around nutrient-dense foods, visit our guide to grocery shopping with nutrition in mind.

This article is for general informational and educational purposes only and is not a substitute for professional medical or dietary advice. If you have questions about your specific nutritional needs, consult a qualified healthcare provider or registered dietitian.