A thimble could easily contain the distillation of all the trace minerals normally found in your body. Yet their contributions are just as essential as those of major minerals such as calcium and phosphorus, which each account for more than a pound of your body weight.

The other trace minerals perform equally vital jobs, such as helping to block damage to body cells and forming parts of key enzymes or enhancing their activity.

Trace minerals interact with one another, sometimes in ways that can trigger imbalances. Too much of one can cause or contribute to a deficiency of another.

Here are some examples:. Antioxidant is a catchall term for any compound that can counteract unstable molecules such as free radicals that damage DNA, cell membranes, and other parts of cells.

Your body cells naturally produce plenty of antioxidants to put on patrol. The foods you eat—and, perhaps, some of the supplements you take—are another source of antioxidant compounds.

Carotenoids such as lycopene in tomatoes and lutein in kale and flavonoids such as anthocyanins in blueberries, quercetin in apples and onions, and catechins in green tea are antioxidants. The vitamins C and E and the mineral selenium also have antioxidant properties.

Free radicals are a natural byproduct of energy metabolism and are also generated by ultraviolet rays, tobacco smoke, and air pollution. They lack a full complement of electrons, which makes them unstable, so they steal electrons from other molecules, damaging those molecules in the process.

Free radicals have a well-deserved reputation for causing cellular damage. But they can be helpful, too. When immune system cells muster to fight intruders, the oxygen they use spins off an army of free radicals that destroys viruses, bacteria, and damaged body cells in an oxidative burst.

Vitamin C can then disarm the free radicals. Antioxidants are able to neutralize marauders such as free radicals by giving up some of their own electrons.

When a vitamin C or E molecule makes this sacrifice, it may allow a crucial protein, gene, or cell membrane to escape damage. This helps break a chain reaction that can affect many other cells. Each of the nutrients that has antioxidant properties also has numerous other aspects and should be considered individually.

The context is also important—in some settings, for example, vitamin C is an antioxidant, and in others it can be a pro-oxidant. Articles and advertisements have touted antioxidants as a way to help slow aging, fend off heart disease, improve flagging vision, and curb cancer.

And laboratory studies and many large-scale observational trials the type that query people about their eating habits and supplement use and then track their disease patterns have noted benefits from diets rich in certain antioxidants and, in some cases, from antioxidant supplements.

But results from randomized controlled trials in which people are assigned to take specific nutrients or a placebo have failed to back up many of these claims. One study that pooled results from 68 randomized trials with over , participants found that people who were given vitamin E, beta carotene, and vitamin A had a higher risk of death than those who took a placebo.

There appeared to be no effect from vitamin C pills and a small reduction in mortality from selenium, but further research on these nutrients is needed. These findings suggest little overall benefit of the antioxidants in pill form. On the other hand, many studies show that people who consume higher levels of these antioxidants in food have a lower risk of many diseases.

The bottom line? Eating a healthy diet is the best way to get your antioxidants. Eating right to look and feel your best at every stage of your life. Tips to help you and your family eat delicious, healthy food on a tight budget. How focusing on the experience of eating can improve your diet.

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Return Relationships. Return Aging Well. Return Handbook. Healthy Living Aging in Place Sleep Online Therapy. About Us Meet Our Team Our Story Jeanne Segal, Ph. Harvard Health Partnership Audio Meditations Newsletter. Are you getting the vitamins and minerals you need?

Healthy Eating Vitamins and Minerals There so many different vitamins and mineral supplements available, it can feel overwhelming trying to decide what you should take. In collaboration with Harvard Health.

Copy Link Link copied! Download PDF. By Harvard Health. Essential nutrients for your body Micronutrients with a big role in the body A closer look at water-soluble vitamins A closer look at fat-soluble vitamins A closer look at major minerals A closer look at trace minerals A closer look at antioxidants.

Essential nutrients for your body Every day, your body produces skin, muscle, and bone. Micronutrients with a big role in the body Vitamins and minerals are often called micronutrients because your body needs only tiny amounts of them. Here are a few examples of diseases that can result from vitamin deficiencies: Scurvy.

Old-time sailors learned that living for months without fresh fruits or vegetables—the main sources of vitamin C—causes the bleeding gums and listlessness of scurvy.

In some developing countries, people still become blind from vitamin A deficiency. A deficiency in vitamin D can cause rickets, a condition marked by soft, weak bones that can lead to skeletal deformities such as bowed legs. Partly to combat rickets, the U.

has fortified milk with vitamin D since the s. Some examples of these benefits: Strong bones. A combination of calcium, vitamin D, vitamin K, magnesium, and phosphorus protects your bones against fractures.

Prevents birth defects. Taking folic acid supplements early in pregnancy helps prevent brain and spinal birth defects in offspring.

Healthy teeth. The mineral fluoride not only helps bone formation but also keeps dental cavities from starting or worsening. The difference between vitamins and minerals Although they are all considered micronutrients, vitamins and minerals differ in basic ways.

Interacting—in good ways and bad Many micronutrients interact. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more.

Take Assessment HelpGuide is user supported. Vitamin K helps blood to clot, so cuts and scrapes stop bleeding quickly. You'll find vitamin K in green leafy vegetables, broccoli, and soybeans. And to have strong bones, you need to eat foods such as milk, yogurt, and green leafy vegetables, which are rich in the mineral calcium.

Eating well now is especially important because the body needs a variety of vitamins and minerals to grow and stay healthy.

Eating a mix of foods is the best way to get all the vitamins and minerals you need each day. Fruits and vegetables , whole grains, low-fat dairy products, lean meats, fish, and poultry are the best choices for getting the nutrients your body needs. When deciding what to eat, check food labels and pick items that are high in vitamins and minerals.

For example, when choosing drinks, you'll find that a glass of milk is a good source of vitamin D, calcium, phosphorous, and potassium.

A glass of soda, on the other hand, doesn't have any vitamins or minerals. You can also satisfy your taste buds without sacrificing nutrition while dining out : vegetable pizzas or fajitas, sandwiches with lean cuts of meat, fresh salads, and baked potatoes are just a few delicious, nutritious choices.

If you're a vegetarian , you'll need to plan carefully for a diet that includes the vitamins and minerals you need. 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.

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A different privacy policy and terms of service will apply. Go to Series Main Page. When our bodies lack essential vitamins and minerals , physical symptoms such as fatigue and muscle aches can ensue. Nutrient deficiencies have also been linked to chronic diseases, like diabetes and osteoporosis.

AARP Membership. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP The Magazine. Join Now. Different deficiencies can cause different symptoms. To shed light on some of the warning signs, we spoke with Sameera Talegawkar, an associate professor of exercise and nutrition sciences at George Washington University in Washington, D.

Keep in mind, the only way to know if you have a nutrient deficiency is by scheduling a doctor's visit, which may include blood tests to assess your vitamin and mineral levels. Know that diagnosing deficiencies in older age can present greater complexities due to the presence of chronic diseases and the use of medications.

Your doctor must carefully consider these factors and their potential impact on nutrient absorption. Some medications might have side effects , which could therefore cause a nutrient deficiency. It could be a sign that you're lacking vitamin D.

Home Health A to Z Back to Health A to Z. Overview - Vitamins and minerals Contents Overview Vitamin A B vitamins and folic acid Vitamin C Vitamin D Vitamin E Vitamin K Calcium Iodine Iron Others. What this guide covers This guide has information about: vitamin A B vitamins and folic acid vitamin C vitamin D vitamin E vitamin K calcium iodine iron other vitamins and minerals — including beta-carotene, copper, potassium and zinc Use these links to find out what these nutrients do, how much of them you need, how to ensure you get enough, and what the risks are if you take too much.

Units There are 3 types of units used to measure amounts of minerals and vitamins: Milligrams — a milligram is 1 thousandth of a gram and is usually spelt out as mg Micrograms — a microgram is 1 millionth of a gram and is usually spelt out as μg or mcg.

International Units, which are sometimes used to measure vitamins A, D and E — and usually spelt out as IU. The conversion of milligrams mg and micrograms μg into IU depends on the type of vitamin Additional information There are separate pages on: vitamins for children vitamins, supplements and nutrition in pregnancy fluoride Do I need to take vitamin supplements?