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What Are Vitamins & Minerals?

Vitamins and minerals are kinds of nutrients (substances in food that help the body work properly and grow). They boost the immune system, support normal growth and development, and help cells and organs do their jobs. The body needs a variety of vitamins and minerals to develop and stay healthy.

Vitamins & What They Do

Vitamins are organic substances, which means they’re made by plants or animals. There are two kinds of vitamins:

  • Fat-soluble (SAHL-yuh-bul) vitamins — A, D, E, and K — dissolve in fat and are stored in the body.
  • Water-soluble vitamins — C and the B-complex vitamins (like vitamins B6, B12, niacin, riboflavin, and folate) — dissolve in water. The body can't store these vitamins. Any B or C vitamins that the body doesn't use travel through the bloodstream and are lost (mostly through urine, or pee). So people need a fresh supply of these vitamins every day.

Here are the vitamins, how they help, and where you can find them:

Vitamin A

Vitamin A helps us see in color and at night. It also helps the body fight infections.

Foods and drinks with vitamin A include:

  • milk fortified with vitamin A
  • liver
  • orange fruits and vegetables (like cantaloupe, carrots, and sweet potatoes)
  • dark green leafy vegetables (like kale, collards, and spinach)

B Vitamins

There are several B vitamins: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. They help the body get energy from food and release it when needed, like during exercise. B vitamins also help make red blood cells, which carry oxygen throughout the body.

Foods and drinks with B vitamins include:

  • whole grains, such as wheat and oats
  • fish, seafood, poultry, and meats
  • eggs and dairy products, like milk and yogurt
  • leafy green vegetables
  • beans and peas
  • fortified cereals

Vitamin C

Vitamin C is important for keeping body tissues — like gums, bones, and blood vessels — in good shape and helping cuts heal. It also helps the body absorb the mineral iron from food. People need iron to prevent a kind of anemia. Vitamin C may also play a role in fighting off infections.

Foods with vitamin C include:

  • citrus fruits, like oranges
  • cantaloupe, strawberries, and kiwi fruit
  • broccoli, cabbage, tomatoes, and sweet red peppers

Vitamin D

Vitamin D helps the body absorb the mineral calcium, which builds strong bones and teeth. Vitamin D is made in the skin when exposed to sunlight, or it can come from food.

Foods and drinks with vitamin D include:

  • milk and other dairy fortified with vitamin D
  • fish
  • egg yolks
  • liver
  • fortified cereal

Vitamin E

Vitamin E helps protect cells and tissues from damage. It’s also important for the health of red blood cells.

Foods and drinks with vitamin E include:

  • whole grains, like wheat and oats
  • wheat germ
  • leafy green vegetables
  • vegetable oils, like sunflower, canola, and olive oils
  • egg yolks
  • nuts and seeds

Vitamin K

Vitamin K helps blood clot, which helps cuts and scrapes stop bleeding quickly.

Foods and drinks with vitamin K include:

  • leafy green vegetables and broccoli
  • dairy products, like milk and yogurt
  • soybeans
  • canola and olive oils

Minerals & What They Do

Minerals are inorganic elements that come from soil and water, and are absorbed by plants or eaten by animals. The body needs larger amounts of some minerals, like calcium, to grow and stay healthy. Other minerals like chromium, copper, iodine, iron, selenium, and zinc are called trace minerals because the body needs only very small amounts of them.

Here are some common minerals, how they help the body, and where to find them.

Calcium

Calcium helps strengthen teeth and bones.

Foods and drinks with calcium include:

  • dairy products, like milk, cheese, and yogurt
  • canned salmon and sardines with bones
  • leafy green vegetables, like broccoli
  • calcium-fortified foods, like soy milk, orange juice, and cereals

Iron

The body needs iron to make hemoglobin (HEE-muh-glo-bun), the part of red blood cells that carries oxygen from the lungs to the rest of the body. 

Foods with iron include:

  • meat, like beef, chicken, and turkey
  • tuna and salmon
  • eggs
  • beans
  • baked potato with skins
  • dried fruits, like raisins
  • leafy green vegetables, such as broccoli
  • whole and enriched grains, like whole-wheat bread or oatmeal

Potassium

Potassium (puh-TAH-see-um) keeps the muscles, heart, and nervous system working properly.

Foods and drinks with potassium include:

  • bananas
  • tomatoes
  • potatoes and sweet potatoes, with skins
  • green vegetables, like spinach and broccoli
  • citrus fruits, like oranges
  • milk and yogurt
  • legumes, like beans, split peas, and lentils

Zinc

Zinc helps the body fight off illnesses and infections. It also helps with cell growth and wound healing.

Foods and drinks with zinc include:

  • beef, pork, and dark meat chicken
  • milk, yogurt, and cheese
  • nuts, like cashews, almonds, and pine nuts
  • legumes, like beans, split peas, and lentils

How to Get Important Vitamins & Minerals

Eating a mix of foods is the best way to get all the vitamins and minerals the body needs each day. Fruits and vegetables, whole grains, low-fat dairy products, lean meats, fish, and poultry can provide important nutrients.

Check food labels and pick items that are high in vitamins and minerals. For example, milk is a good source of vitamin D, calcium, phosphorous, and potassium. Most sodas, on the other hand, don't have any vitamins or minerals.

What If Kids Don't Eat Meat?

Vegetarians (people who don’t eat meat, poultry, or fish) and other people who avoid certain foods need to plan their diet carefully. For example, the best sources for zinc and iron are meats, fish, and poultry. But those minerals are also in 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’s found only in animal products. Kids who don't eat meat can get vitamin B12 from eggs, milk and other dairy foods. Vitamin B12 can also be found in fortified breakfast cereals, fortified juices, and fortified plant milks. Those who have trouble getting enough vitamin B12 may need to take vitamin B12 supplements.

Are Vitamin & Mineral Supplements Needed?

Healthy kids usually don't need vitamin or mineral supplements if their diet includes a wide variety of foods. More of something isn’t always better. Some vitamins and minerals can cause health problems in high amounts. Check with your doctor before giving your child a supplement.

What Else Should I Know?

Talk with your doctor or a dietitian if your child is skipping meals, is dieting, is a picky eater, has food restrictions, or if you have any other food concerns. They can help you create a healthy eating plan that includes the nutrients your child needs.

Date reviewed: October 2026