In order to get healthful nutrition from food, rather than pills, you have to know where to go for the nutrients you need. Below, you’ll find the vitamins and minerals important for your health, along with their most important food sources.
First of all, many people don’t understand the difference between the two classes of vitamins: water-soluble and fat-soluble. Fat-soluble vitamins (A, D, E, and K) are found (obviously) in fats and oils and tend to be stored in your liver and within fat cells. Some prominent food sources include fish and plant oils. Water-soluble vitamins (C, the B complex group, PABA, and inositol) circulate in the fluid spaces of your body, in the bloodstream, and so can be easily excreted if their concentration gets too high. The only problem with water-soluble vitamins in food is that they can be lost during preparation and processing.
The list below explains each vitamin in three simple categories: What it is, which lists the vitamin along with its alternative name in parenthesis; What it does, which details the most common health benefits; and Where you can get it, which covers the major foods that contain substantial quantities of the vitamin.
Vitamins
Minerals
Our bodies require at least fourteen minerals to function: sodium, potassium, calcium, phosphorus, magnesium, manganese, fluoride, copper, chromium, iron, iodine, selenium, zinc, and chloride. This table lists each necessary mineral of your diet, and tells you what it is, what it does for you, and where you can get it.
Selected Bibliography
The Science of the French Approach
Cereda E, Malavazos AE, Favaro C, Pagani AM. “Modified Mediterranean diet and survival: evidence for diet linked longevity is substantial.” British Medical Journal 330, no. 7503 (June 4, 2005): 1329; author reply 1329–30.
Cristina F. “Mediterranean diet health benefits may be due to a synergistic combination of phytochemicals and fatty-acids.” BMJ 331, no. 7508 (July 9, 2005): E366.
Jeffery RW, Utter J. “The changing environment and population obesity in the United States.” Obesity Research 11 (2003): 12S–22S.
Li Z, Bowerman S, Heber D. “Health ramifications of the obesity epidemic.” Surgical Clinics of North America 85, no. 4 (August 2005): 681–701.
Rigby NJ, Kumanyika S, James WP. “Confronting the epidemic: the need for global solutions.” Journal of Public Health Policy 25, nos. 3–4 (2004): 418–34.
Shortt J. “Obesity—a public health dilemma.” Association of peri Operative Registered Nurses Journal 80, no. 6 (December 2004): 1069–78.
Stein CJ, Colditz GA. “The epidemic of obesity.” Journal of Clinical Endocrinology and Metabolism 89 (6) (June 2004): 2522–5.
Tessier S, Gerber M. “Comparison between Sardinia and Malta: The Mediterranean diet revisited.” Appetite no. 45, 2 (October 2005): 121–6.
Trichopoulou A. “Traditional Mediterranean diet and longevity in the elderly: a review.” Public Health Nutrition 7 (October 7, 2004): 943–7.
Satiety and Brain Mechanisms
Barkeling B, Ekman S, Rossner S. “Eating behavior in obese and normal weight 11-year-old children.” International Journal of Obesity and Related Metabolic Disorders 16, no. 5 (May 1992): 355–60.
Barkeling B, Rossner S, Sjoberg A. “Methodological studies on single meal food intake characteristics in normal weight and obese men and women.” Int J Obes Relat Metab Disord 19, no. 4 (April 1995): 284–90.
Elfhag K, Barkeling B, Carlsson AM, Rossner S. “Microstructure of eating behavior associated with Rorschach characteristics in obesity.” Journal of Personality Assessment 81, no. 1 (August 2003): 40–50.
Esfahani N, Bednar I, Qureshi GA, Sodersten P. “Inhibition of serotonin synthesis attenuates inhibition of ingestive behavior by CCK-8.” Pharmacology Biochemistry and Behavior 51 (1995): 9–12.
Hoebel BG. “Brain neurotransmitters in food and drug reward.” American Journal of Clinical Nutrition 42(Suppl) (1985): 1133–1150.
Stacher G, Bauer H, Steinringer H. “Cholecystokinin decreases appetite and activation evoked by stimuli arising from the preparation of a meal in man.” Physiology and Behavior 23 (1979): 325–331.
Westerterp-Plantenga MS, Smeets A, Lejeune MP. “Sensory and gastrointestinal satiety effects of capsaicin on food intake.” International Journal of Obesity 6 (June 2005): 682–8.
Drinks
WINE
Bautista MC, Engler MM. “The Mediterranean diet: is it cardioprotective?” Progress in Cardiovascular Nursing 20, no. 2 (Spring 2005): 70–6.
Dore S. “Unique properties of polyphenol stilbenes in the brain: more than direct antioxidant actions; gene/protein regulatory activity.” NeuroSignals 14, nos. 1–2 (2005): 61–70.
Lloyd HM, Rogers PJ. “Mood and cognitive performance improved by a small amount of alcohol given with a lunchtime meal.” Behavior and Pharmacology nos. 2–3 (June 1997): 188–95.
Pinder RM, Sandler M. “Alcohol, wine and mental health: focus on dementia and stroke.” Journal of Psychopharmacology 4 (December 2004): 449–56.
Ruf JC. “Overview of epidemiological studies on wine, health and mortality.” Drugs Under Experimental and Clinical Research, 29 nos. 5–6 (2003): 173–9.
CAFFEINATED BEVERAGES
Armstrong LE. “Caffeine, body fluid–electrolyte balance, and exercise performance.” International Journal of Nutrition and Exercise Metabolism 12, no. 2 (June 2002): 189–206.
Ilich JZ, Brownbill RA, Tamborini L, Crncevic-Orlic Z. “To drink or not to drink: how are alcohol, caffeine and past smoking related to bone mineral density in elderly women? Journal of the American College of Nutrition 21, no. 6 (December 2002): 536–44.
Michels KB, Willett WC, Fuchs CS, Giovannucci E. “Coffee, tea, and caffeine consumption and incidence of colon and rectal cancer.” Journal of the National Cancer Institute 97, no. 4 (February 16, 2005): 282–92.
Panagiotakos DB, Pitsavos C, Zampelas A, Zeimbekis A, Chrysohoou C, Pa-pademetriou L, Stefanadis C. “The association between coffee consumption and plasma total homocysteine levels: the ‘ATTICA’ study.” Heart Vessels 19, no. 6 (November 2004): 280–6.
Raman A, Schoeller DA, Subar AF, Troiano RP, Schatzkin A, Harris T, Bauer D, Bingham SA, Everhart JE, Newman AB, Tylavsky FA. “Water turnover in 458 American adults 40–79 years of age.” American Journal of Physiology—Renal Physiology 286, no. 2 (February 2004): F394–401.
Ruhl CE, Everhart JE. “Coffee and caffeine consumption reduce the risk of elevated serum alanine aminotransferase activity in the United States.” Gastroenterology 128, no. 1 (January 2005): 24–32.
Yen WJ, Wang BS, Chang LW, Duh PD. “Antioxidant properties of roasted coffee residues.” Journal of Agricultural and Food Chemistry 53, no. 7 (April 6, 2005): 2658–63.
WATER
Grandjean AC, Reimers KJ, Bannick KE, and Haven MC. “The effect of caffeinated, non-caffeinated, caloric and non-caloric beverages on hydration.”
J Am Coll Nutr 19 (2000): 591–600. McKinley MJ, Cairns MJ, Denton DA, Egan G, Mathai ML, Uschakov A, Wade JD, Weisinger RS, Oldfield BJ. “Physiological and pathophysiological influences on thirst.” Physiol Behav 81, no. 5 (July 2004): 795–803.
Phillips PA, Rolls BJ, Ledingham JG, Morton JJ. “Body fluid changes, thirst and drinking in man during free access to water.” Physiol Behav 33, no. 3 (September 1984): 357–63.
Valtin H. “‘Drink at least eight glasses of water a day.’ Really? Is there scientific evidence for ‘8 X 8’ “? American Journal of Physiology—Regulatory Integrative and Comparative Physiology 283, no. 5 (November 2002): R993–1004.
CARBONATED BEVERAGES
French SA, Hannan PJ, Story M. “School soft drink intervention study.” BMJ 329, no. 7462 (August 14, 2004): E315–16.
Kristensen M, Jensen M, Kudsk J, Henriksen M, Molgaard C. “Short-term effects on bone turnover of replacing milk with cola beverages: a 10-day interventional study in young men.” Osteoporosis International (May 11, 2005).
Marshall TA, Levy SM, Broffitt B, Warren JJ, Eiche
nberger-Gilmore JM, Burns TL, Stumbo PJ. “Dental caries and beverage consumption in young children.” Pediatrics 112, no. 3, pt. 1 (2003): e184–91.
McGartland C, Robson PJ, Murray L, Cran G, Savage MJ, Watkins D, Rooney M, Boreham C. “Carbonated soft drink consumption and bone mineral density in adolescence: the Northern Ireland Young Hearts project.” Journal of Bone and Mineral Research 18, no. 9 (September 2003): 1563–9.
Murphy M, Hardman, AE. “Training effects of short and long bouts of brisk walking in sedentary women.” Medicine and Science in Sports and Exercise 30, no. 1 (1998): 152–7.
Schulze MB, Manson JE, Ludwig DS, Colditz GA, Stampfer MJ, Willett WC, Hu FB. “Sugar-sweetened beverages, weight gain, and incidence of type 2 diabetes in young and middle-aged women.” Journal of the American Medical Association 292, no. 8 (August 25, 2004): 927–34.
WyshakG, Frisch RE, Albright TE, Albright NL, Schiff I, Witschi J. “Nonalcoholic carbonated beverage consumption and bone fractures among women former college athletes.” Journal of Orthopaedic Research 7, no. 1 (1989): 91–9.
Distracted Eating
Barkeling B, Linne Y, Melin E, Rooth P. “Vision and eating behavior in obese subjects.” Obesity Research 11, no. 1 (January 2003): 130–4.
Bellisle F. “Why should we study human food intake behaviour?” Nutrition Metabolism and Cardiovascular Diseases 13, no. 4 (August 2003): 189–93.
Boon B, Stroebe W, Schut H, Ijntema R. “Ironic processes in the eating behaviour of restrained eaters.” British Journal of Health Psychology 7, pt. 1 (February 2002): 1–10.
Dennison BA, Erb TA, Jenkins PL. “Television viewing and television in bedroom associated with overweight risk among low-income preschool children.” Pediatrics 109, no. 6 (June 2002): 1028–35.
McKinley MJ, Johnson AK. “The physiological regulation of thirst and fluid intake.” News in Physiological Sciences 19 (February 2004): 1–6.
Saunders R. “‘Grazing’: a high-risk behavior.” Obesity Surgery 14, no. 1 (January 2004): 98–102.
Utter J, Neumark-Sztainer D, Jeffery R, Story M. “Couch potatoes or french fries: are sedentary behaviors associated with body mass index, physical activity, and dietary behaviors among adolescents?” Journal of the American Dietetic Association 103, no. 10 (October 2003): 1298–305.
Supplements and Health
Barr SI. “Increased dairy product or calcium intake: Is body weight or composition affected in humans?” Journal of Nutrition 133, no. 1 (January 2003): 245S–48S.
Caris-Veyrat C, Amiot MJ, Tyssandier V, Grasselly D, Buret M, Mikolajczak M, Guilland JC, Bouteloup-Demange C, Borel P. “Influence of organic versus conventional agricultural practice on the antioxidant microconstituent content of tomatoes and derived purees; consequences on antioxidant plasma status in humans.” Journal of Agricultural and Food Chemistry 52, no. 21 (October 20, 2004): 6503–9.
Curhan GC, Willett WC, Speizer FE, Spiegelman D, Stampfer MJ. “Comparison of dietary calcium with supplemental calcium and other nutrients as factors affecting the risk for kidney stones in women.” Annals of Internal Medicine 126, no. 7 (April 1997): 497–504.
Fontham ETH. “Protective dietary factors and lung cancer.” International Journal of Epidemiology 19 (1990): S32–S42.
Gaziano JM. “Vitamin E and cardiovascular disease: observational studies.” Annals of the New York Academy of Science 1031 (December 2004): 280–91.
Goodman GE, Thornquist MD, Balmes J, Cullen MR, Meyskens FL Jr, Omenn GS, Valanis B, Williams JH Jr. “The beta-carotene and retinol efficacy trial: incidence of lung cancer and cardiovascular disease mortality during 6-year follow-up after stopping beta-carotene and retinol supplements.” J Natl Cancer Inst 96, no. 23 (December 1, 2004): 1743–50.
Koo LC. “Diet and lung cancer 20+years later: more questions than answers?” International Journal of Cancer Suppl10 (1997): 22–9.
Kmietowicz Z. “Food watchdog warns against high doses of vitamins and minerals.” BMJ 326 (2003): 1001.
Lee DH, Folsom AR, Harnack L, Halliwell B, Jacobs DR Jr. “Does supplemental vitamin C increase cardiovascular disease risk in women with diabetes? Am J Clin Nutr 80, no. 5 (November 2004): 1194–200.
Lonn E, Bosch J, Yusuf S, Sheridan P, Pogue J, Arnold JM, Ross C, Arnold A, Sleight P, Probstfield J, Dagenais GR. “Effects of long-term vitamin E supplementation on cardiovascular events and cancer: a randomized controlled trial.” JAMA 293, no. 11 (March 16, 2005): 1338–47.
Meltzer HM, Haugen M, Alexander J, Pedersen JI. “Vitamin and mineral supplements—required for good health?” Tidsskrift for Den Norsk Laegenforening 124, no. 12 (June 17, 2004): 1646–9.
Pan SY, Ugnat AM, Mao Y, Wen SW, Johnson KC. “A case-control study of diet and the risk of ovarian cancer.” Cancer Epidemiology Biomarkers and Prevention 13, no. 9 (September 2004): 1521–7.
Rock CL, Jacob RA, Bowen PE. “Update on the biological characteristics of the antioxidant micronutrients: vitamin C, vitamin E, and the carotenoids.” J Am Diet Assoc 96 (1996): 693–702.
Schutte AE, Huisman HW, Oosthuizen W, van Rooyen JM, Jerling JC. “Cardiovascular effects of oral supplementation of vitamin C, E and folic acid in young healthy males.” International Journal for Vitamin and Nutrition Research 74, no. 4 (July 2004): 285–93.
Sun X, Zemel MB. “Calcium and dairy products inhibit weight and fat regain during ad libitum consumption following energy restriction in Ap2-agouti transgenic mice.” Journal of Nutrition 134, no. 11 (November 2004): 3054–60.
U.S. Preventive Services Task Force. “Routine vitamin supplementation to prevent cancer and cardiovascular disease.” Nutrition in Clinical Care 6, no. 3 (October–December 2003): 102–7.
Yochum LA, Folsom AR, Kushi LH. “Intake of antioxidant vitamins and risk of death from stroke in postmenopausal women.” Am J Clin Nutr 72, no. 2 (August 2000): 476–83.
Zemel MB. “Regulation of adiposity and obesity risk by dietary calcium: mechanisms and implications.” J Am Coll Nutr 21, no. 2 (April 2002): 146S–151S.
Zemel MB, Miller SL. “Dietary calcium and dairy modulation of adiposity and obesity risk.” Nutrition Reviews 62, no. 4 (April 2004): 125–31.
Nutrition and Our Food Sources
Agbioworld. GMO (genetically modified organism) foods in the grocery stores: www.agbioworld.org/newsletter_wm/index.php?caseid=archive&newsid=2347.
Camfield PR, Camfield CS, Dooley JM, Gordon K, Jollymore S, Weaver DF. “Aspartame exacerbates EEG spike-wave discharge in children with generalized absence epilepsy: a double-blind controlled study.” Neurology 42, no. 5 (May 1992): 1000–3.
Caris-Veyrat C, Amiot MJ, Tyssandier V, Grasselly D, Buret M, Mikolajczak M, Guilland JC, Bouteloup-Demange C, Borel P. “Influence of organic versus conventional agricultural practice on the antioxidant microconstituent content of tomatoes and derived purees; consequences on antioxidant plasma status in humans.” J Agric Food Chem 52, no. 21 (October 20, 2004): 6503–9.
Curl CL, Fenske RA, Elgethun K. “Organophosphorus pesticide exposure of urban and suburban preschool children with organic and conventional diets.” Environmental Health Perspectives 111, no. 3 (March 2003): 377–82.
Dennis MJ, Burrell A, Mathieson K, Willetts P, Massey RC. “The determination of the flour improver potassium bromate in bread by gas chromatographic and ICP-MS methods.” Food Additives and Contaminants 11, no. 6 (November–December 1994): 633–9.
Ilich JZ. “A lighter side of calcium: role of calcium and dairy foods in body weight.” Arhiv za Higijenu Rada i Toksikologiju Mar 56(1) (2005): 33–8.
Lombardi-Boccia G, Lucarini M, Lanzi S, Aguzzi A, Cappelloni M. “Nutrients and antioxidant molecules in yellow plums (Prunus domestica L.) from conventional and organic productions: a comparative study.” J Agric Food Chem 52, no. 1 (January 14, 2004): 90–4.
Magkos F, Arvaniti F, Zampelas A. “Organic food: Nutritious food or food for thought? A review of the evidence.” International Journal of Food Science and Nutrition 54, no. 5 (September 2003): 357–71.
Parikh SJ, Yanovski JA. Am J Clin Nutr “Calcium intake and adiposity.” 77, no. 2 (February 2003): 281–7.
de Roos NM, Bots ML, Katan MB. “Replacement of dietary saturated fatty acids by trans fatty acids lowers serum HDL cholesterol and impairs endothelial function in healthy men and women.” Arteriosclerosis Thrombosis and Vascular Biology 21, no. 7 (July 2001): 1233–7.
Saito M, Sakagami H, Fujisawa S. “Cytotoxicity and apoptosis induction by butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT).” Anticancer Res 23, no. 6C (November–December 2003): 4693–701.
Tobacman JK, Walters KS. “Carrageenan-induced inclusions in mammary myoepithelial cells.” Cancer Detection and Prevention 25, no. 6 (2001): 520–6.
Williams CM. “Nutritional quality of organic food: Shades of grey or shades of green?” Proceedings of the Nutritional Society 61, no. 1 (February 2002): 19–24.
Worthington V. “Nutritional quality of organic versus conventional fruits, vegetables, and grains.” Journal of Alternative and Complementary Medicine 7, no. 2 (April 2001): 161–73.
Genes and Obesity
Antonio G, Chiara PA. “A natural diet versus modern Western diets? A new approach to prevent ‘well-being syndromes.’ “Digestive Diseases and Sciences 50(1) (2005): 1–6.
Cutting TM, Fisher JO, Grimm-Thomas K, Birch LL. “Like mother, like daughter: familial patterns of overweight are mediated by mothers’ dietary disinhibition.” Am J Clin Nutr 69, no. 4 (1999): 608–13.
Hill JO, Melanson EL. “Overview of the determinants of overweight and obesity: current evidence and research issues.” Med Sci Sports Exerc 31, no. 11 Suppl (November 1999): S515–21.
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