Minerals are essential nutrients that your body needs in small amounts to work properly. We need them in the form they are found in food.
Minerals can be found in varying amounts in a variety of foods such as meat, cereals (including cereal products such as bread), fish, milk and dairy foods, vegetables, fruit (especially dried fruit) and nuts.
Minerals are necessary for three main reasons:
controlling body fluids inside and outside cells
turning the food we eat into energy
iron
magnesium
phosphorus
potassium
sodium
sulphur
Trace elements are found in small amounts in a variety of foods such as meat, fish, cereals, milk and dairy foods, vegetables and nuts.
These are all trace elements:
cobalt
copper
chromium
fluoride
iodine
manganese
molybdenum
selenium
silicon
zinc
Minerals can be found in varying amounts in a variety of foods such as meat, cereals (including cereal products such as bread), fish, milk and dairy foods, vegetables, fruit (especially dried fruit) and nuts.
Minerals are necessary for three main reasons:
controlling body fluids inside and outside cells
turning the food we eat into energy
iron
magnesium
phosphorus
potassium
sodium
sulphur
Trace elements are found in small amounts in a variety of foods such as meat, fish, cereals, milk and dairy foods, vegetables and nuts.
These are all trace elements:
cobalt
copper
chromium
fluoride
iodine
manganese
molybdenum
selenium
silicon
zinc
Most people should be able to get all the nutrients they need by eating a varied and balanced diet. But if you choose to take supplements, it's important to know that taking too much or taking them for too long can cause harmful effects.
So if you choose to take supplements, make sure you're informed.
The advice given in this section is aimed at adults taking supplements. You might also want to check out the information in the 'Ages and stages' section, which has supplements advice for all ages and includes advice on what supplements to avoid for women who are pregnant or trying for a baby.
Fat-soluble vitamins
Fat-soluble vitamins are found mainly in fatty foods such as animal fats (including butter and lard), vegetable oils, dairy foods, liver and oily fish.
Your body needs these vitamins every day to work properly. However, you don't need to eat foods containing them every day.
This is because, if your body doesn't need these vitamins immediately, it stores them in your liver and fatty tissues for future use. This means the stores can build up so they are there when you need them. But, if you have much more than you need, fat-soluble vitamins can be harmful.
These are all fat-soluble vitamins:
vitamin A
vitamin D
vitamin E
vitamin K
Water-soluble vitamins are not stored in the body, so you need to have them more frequently.
If you have more than you need, your body gets rid of the extra vitamins when you urinate. Because the body doesn't store water-soluble vitamins, generally these vitamins aren't harmful.
Water-soluble vitamins are found in fruit, vegetables and grains. But unlike fat-soluble vitamins, they can be destroyed by heat or by being exposed to the air. Water-soluble vitamins can also be lost in the water used for cooking.
This means that by cooking food, especially boiling, we lose lots of these vitamins from the food we eat. The best way to keep as much of the water-soluble vitamins as possible is to steam or grill, rather than boil.
These are all water-soluble vitamins:
vitamin B6
vitamin B12
vitamin C
biotin
folic acid
niacin
pantothenic acid
riboflavin
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