Vitamins from food are best. The best approach to increasing or monitoring your vitamin intake is to focus on a healthy, balanced diet, from which you can get all the vitamins you need. Your body is better able to absorb and use vitamins that come from food. And it’s better for long-term health. Recent studies have shown that vitamins from Nutrition facts. Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat. Broccoli is very low in calories, providing only 35 calories per cup, or 90 grams (g). The Sweet peppers. Sweet peppers are an excellent source of antioxidant-rich vitamin C, which may support hair growth. In fact, one yellow pepper provides up to 456% of the daily vitamin C needs of 5. Krispyn. • 3 yr. ago. Step 1: start making a list of foods you eat during one week. Step 2: use nutritiondata to determine the amount you are getting of all the essential 28 micronutrients (all vitamins, minerals, and choline) compared to the RDA. Step 3: "wow, not even close". Cereal continues to deliver whole grains, fiber, vitamins and minerals all in one bowl. In fact, breakfast cereal is the top source of thiamin, riboflavin, niacin, vitamin B6, folate, iron, zinc . It's a good idea to speak with a healthcare professional before you start taking any supplements. Summary. Micronutrients are the vitamins and minerals you need to maintain your overall health. Vitamins are either fat-soluble or water-soluble. Minerals are generally divided into two groups, too: trace minerals and macro minerals. The 13 essential vitamins your body needs are vitamins A, C, D, E, K and the B vitamins: thiamine , riboflavin , niacin , pantothenic acid , pyroxidine , biotin , folate and cobalamin . The four fat-soluble vitaminsA, D, E, and Kare stored in the bodys fatty tissues. Calcium-fortified cereal, sardines and green leafy vegetables like collard greens and kale are other excellent sources of calcium. It’s recommended that women over the age of 51 consume at least The 13 vitamins you need to get from food are divided into two categories: water-soluble and fat-soluble. Water-soluble means your body doesn't store the vitamin; any excess amounts are excreted in bodily fluids, and you must replenish your sources each day. Fat-soluble means your body stores excess amounts in your fatty tissue; it's not Altogether, there are 13 essential vitamins and many minerals which are required for the body to function properly and to maintain the optimal health. Both vitamins and minerals combine to perform hundreds of roles in the body. Let us learn in detail about these vitamins and minerals below. Also Read: Difference between Vitamins and Minerals

how to get all the vitamins and minerals you need