Vitamins and minerals
Overview
Vitamins and minerals are essential nutrients that your body needs in small amounts to work properly and stay healthy.
Most people should be able to get all the nutrients they need by eating a varied and balanced diet. If you choose to take vitamin or mineral supplements, seek advice where appropriate.
Read NHS 111 Wales information about vitamins and mineralsFat-soluble vitamins
Fat-soluble vitamins include vitamins A, D, E and K.
They are mainly found in:
- animal fats
- vegetable oils
- dairy foods
- liver
- oily fish
While your body needs these vitamins to work properly, you do not need to eat foods containing them every day.
Water-soluble vitamins
Water-soluble vitamins include vitamin C, the B vitamins and folic acid.
They are mainly found in:
- fruit and vegetables
- grains
- milk and dairy foods
These vitamins are not stored in the body, so you need to have them more often.
If you have more than you need, your body gets rid of the extra vitamins when you urinate.
Minerals
Minerals include calcium and iron, among many others.
They are found in:
- meat
- cereals
- fish
- milk and dairy foods
- fruit and vegetables
- nuts
Minerals are needed for 3 main reasons:
- building strong bones and teeth
- controlling body fluids inside and outside cells
- turning the food you eat into energy
Trace elements
Trace elements are also essential nutrients that your body needs to work properly, but in much smaller amounts than vitamins and minerals.
They include iodine and fluorine.
Trace elements are found in small amounts in a variety of foods, such as meat, fish, cereals, milk and dairy foods, vegetables and nuts.
Further information
For more information about individual vitamins, minerals and supplements, visit NHS 111 Wales.