Vitamins, Minerals, and Their Benefits

Vitamins, Minerals, and Their Benefits

Vitamins and minerals are usually a central topic of conversation when discussing health and nutrition. But there are often some lingering questions surrounding where to find them and how much we need. While the recommended amount varies based on a variety of factors such as age and sex, vitamins and minerals can be very nourishing. Here are some of the most common vitamins and minerals, where they come from, and their benefits: 

Vitamin A

Vitamin A is a group of fat-soluble vitamins that are often found in food. Vitamin A benefits vision, the immune system, and reproduction. The two main types are called preformed vitamin A and provitamin A. Preformed vitamin A is found in meat, poultry, fish, and dairy products, while provitimin A exists in fruits and vegetables. 


Thiamine, or Vitamin B1, is found in a wide variety of foods, but typically in low concentrations. Its main job is to convert food or carbohydrates into energy. This is especially important for the brain and nervous system. Foods with the highest concentration of thiamine include rice, meat (especially pork), fish, and legumes.

Vitamin C

Vitamin C is a water-soluble vitamin that is necessary for normal growth and development. It helps strengthen the immune system and protect the body from disease. Vitamin C can be found in many foods including oranges, papaya, strawberries, potatoes, broccoli, and tomatoes. 


Calcium is great for building and maintaining healthy bones and teeth. It also helps with muscle movement, blood clotting, and releasing hormones. Calcium can be found in yogurt, cheese, milk, tofu, leafy greens, and broccoli. 


Potassium is a mineral that is key for kidney and heart function, muscle contractions, and nerve transmission. Foods that are rich in potassium include bananas, raisins, spinach, potatoes, nuts, and yogurt. 


Iron helps with growth and development. One of its most important roles is carrying oxygen from the lungs to the rest of the body. You can find iron in raisins, kidney beans, spinach, lentils, seafood, and poultry.

For more information about vitamins and minerals, and any general nutritional topics speak to a provider on Amwell today!

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