Vitamins and minerals are small but essential nutrients that keep your body running smoothly. They support your immune system, help release energy from food, and keep your bones, muscles, and organs healthy. While many people think of supplements when they hear the word “vitamins,” most of us can get what we need from a balanced diet. Here’s how to make sure your body gets the right nutrients – straight from everyday food.

What are vitamins and minerals?

Vitamins and minerals are nutrients that the body either cannot produce at all or cannot produce in sufficient amounts. They must therefore come from what we eat. Vitamins are divided into two main groups:

• Fat-soluble vitamins (A, D, E and K) – stored in the body’s fat tissue and released when needed.
• Water-soluble vitamins (B-group and C) – not stored in large amounts, so you need to consume them regularly.

Minerals such as iron, calcium, zinc and magnesium are inorganic elements that play roles in everything from oxygen transport in the blood to building strong bones and teeth. Even though we only need them in small amounts, they are vital for good health.

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Vitamins and minerals in everyday life – getting what your body needs from everyday food

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Learn how to meet your daily vitamin and mineral needs through a balanced diet. This article explains the role of key nutrients, how to get them from common foods, and when supplements might be necessary to support your health and energy.

Getting your vitamins from everyday food

A varied diet with plenty of vegetables, fruit, whole grains, lean meat, fish, eggs and dairy products will usually cover your vitamin needs. Here are some of the most important sources:

• Vitamin A – found in liver, eggs, dairy products and as beta-carotene in orange and green vegetables like carrots and spinach.
• B vitamins – found in whole grains, meat, fish, eggs, legumes and leafy greens.
• Vitamin C – abundant in kiwifruit, citrus, capsicum, berries and broccoli.
• Vitamin D – produced in the skin through sunlight, but also found in oily fish, eggs and fortified foods such as some milks and margarines.
• Vitamin E – found in nuts, seeds and plant oils.
• Vitamin K – found in green vegetables such as kale, spinach and broccoli.

Eating a colourful variety of foods naturally provides a wide range of vitamins, along with fibre and antioxidants that further support your health.

Minerals – the body’s building blocks

Minerals are just as important as vitamins, though they often get less attention. Here are some key ones:

• Calcium – essential for strong bones and teeth. Found in milk, cheese, yoghurt, tofu, almonds and leafy greens.
• Iron – needed for oxygen transport in the blood. Good sources include red meat, chicken, lentils, beans and spinach.
• Zinc – supports the immune system and wound healing. Found in meat, seafood, nuts and whole grains.
• Magnesium – helps with muscle function and energy production. Found in nuts, seeds, whole grains and dark green vegetables.
• Selenium – an antioxidant that protects cells. Found in fish, eggs and Brazil nuts (New Zealand soils are low in selenium, so including these foods is especially important).

By combining different foods throughout the day, you can usually meet your mineral needs without much effort.

When might supplements be needed?

Most people can get enough vitamins and minerals from food, but there are times when supplements may be useful:

• During winter, when sunlight is limited and vitamin D levels can drop.
• For pregnant women, who are advised to take folic acid and sometimes iron.
• For vegans, who may need vitamin B12, iodine and sometimes calcium.
• For older adults, whose ability to absorb certain nutrients may decrease.

It’s important not to overdo supplements. High doses of some vitamins, especially the fat-soluble ones, can be harmful. If you’re unsure about your needs, talk to your doctor or a registered dietitian.

Everyday habits that make a difference

Small, consistent choices can have a big impact on your nutrient intake:

• Include vegetables at every meal – aim for a variety of colours.
• Choose wholegrain bread, rice and pasta instead of refined versions.
• Eat fish twice a week – both oily and white varieties.
• Snack on nuts, seeds or fruit instead of processed foods.
• Drink plenty of water and limit sugary drinks, which can displace more nutritious options.

Healthy eating isn’t about perfection – it’s about balance over time. A varied diet will naturally provide what your body needs.

Food as the best source of health

Supplements can be convenient, but they can’t replace the complex mix of nutrients, fibre and beneficial compounds found in real food. When you eat a balanced diet, you’re not just getting vitamins and minerals – you’re also enjoying flavour, satisfaction and energy for everyday life.

Good nutrition is about more than ticking boxes. It’s about enjoying wholesome food and giving your body the best foundation to thrive.