Getting more vitamins and minerals into your diet can improve your health. Vitamins and minerals allow your body to develop properly. They contribute to growth, like bones and muscles. They help maintain your weight, and provide the necessary energy needed. Vitamins and minerals help protect the immune system, and eliminate free radicals in the body.

Getting more vitamins and minerals into your diet can help prevent diseases. They can contribute to lowering blood pressure, prevent neurological diseases, reduce diabetes, and promote cardiovascular health. Those with high cholesterol should get more vitamins and minerals into their diet. Vitamin A contributes to improved eye vision.

There's a reason why each food group is important for your diet. Certain vitamins and minerals are made up in certain food groups. Those who are vegetarians, can be at risk for vitamin B12 deficiency. Vitamin B12 is used to produce DHA, and helps maintain healthy nerve and blood red cells. Taking vitamin B12 supplements are usually recommended for those who are vegetarians.

The mineral that can't be over looked is calcium. 44-87% of Americans don't get enough calcium into their diet. Vitamin D is needed to absorb into calcium. Those with calcium deficiency can be at risk for osteoporosis. Calcium is needed to produce bones in the body. Dairy products are recommended when trying to maintaining good amounts of vitamin D and calcium in your diet.

I think vitamin E is an overlooked vitamin in the diet. Vitamin E protects the immune system, and skin from ultraviolet light. Vitamin C and E contribute to good skin health. Vitamin E has anti-cancer effects and inhibits cancer cells. Not a lot of foods contain a high amount of vitamin E. You probably should take vitamin E supplements, since not a lot of foods contain a great amount of vitamin E in them.

Foods that contain good sources of vitamins can be found in fruits and vegetables. Fruits and vegetables are important for your diet. Rich in antioxidants, vitamins, and minerals. Fruits and vegetables have anti-aging effects.

Foods high in vitamin A: carrots, broccoli, peas, oatmeal, peaches, and tomato juice.

Foods high in vitamin B1(thiamin): sunflower, tuna, black beans, navy beans, pinto beans, lima beans, lentils, and corn.

Foods high in vitamin B2(riboflavin): yogurt, soybeans, calf's liver, venison, spinach, beef tenderloins, goat's milk, and mushrooms.

Foods high in vitamin B3(niacin): turkey breast, halibut, salmon, chicken, lamb, and beef.

Foods high in vitamin B5(pantothenic acid): sunflower seeds, broccoli, corn, winter squash, cauliflower, egg, and strawberries.

Foods high in vitamin B6(pyridoxine): bananas, chicken breast, cod, salmon, beef tenderloin, halibut, and tuna.

Foods high in vitamin B7(biotin): swiss chard.

Foods high in vitamin B9(folate): wheat, spinach, asparagus, white bread, pasta, sunflower seeds, lentils, and pinto beans.

Foods high in vitamin B12(cobalamin): Fish, eggs, beef, meat, and dairy products.

Foods high in vitamin C: strawberries, brussel sprouts, cantaloupe, kiwifruit, kale, cauliflower, papaya, peppers, and oranges.

Foods high in vitamin D: Dairy products, milk, cheese, cod liver oil, shrimp, and salmon.

Foods high in vitamin E: Sunflower seeds, turnip greens, collard greens, spinach, mustard greens, dry roasted almonds, brussel sprouts, and avocado.

A good amount of minerals can be found in green leaf vegetables. Spinach contains a great source of copper, selenium, phosphorus, magnesium, iron, calcium, sodium, potassium, and zinc. Nuts contain a great source of minerals. They contain a good amount of calcium, magnesium, copper, manganese, iron, and zinc. Definitely eat a good amount of legumes, as the provide a great source of minerals.

Basically it comes down to eating more of each food group. You need fruits, vegetables, meats, grains, and dairy in your diet. Getting more vitamins and minerals into your diet will enhance the ability to prevent diseases, weight gain, nervous system disorders, and help prevent illness as well.