Basic Vitamins and Minerals Charts

Here we have the basic vitamin and mineral charts that our bodies depend on. Without getting enough of these vitamins and minerals, our bodies would not survive. We show you what they do for our bodies. They also show what our bodies are telling us when we don’t get enough in our food or supplements like tablets or even drops we purchase at retail outlets. We list the deficiencies that can occur without an adequate amount of them in our daily diet. The charts also display the effects of taking too much vitamins and minerals. In the last column is explained what foods contain these important nutrients.

Please feel free to print them out as a useful resource for your home or office, or wherever you go.




Recommended Daily Allowances

These charts show the average recommended amounts of vitamins and minerals to take, the best sources to find them, and what they do for your body.


Importance of Vitamins

We need vitamins to break down macro nutrients like carbohydrates, fat and protein that help the body function..

Supplements can help people get essential vitamins if they’re unable to obtain them through their diet.

There are 5 major food groups in our daily diet where we can get the essential vitamins and minerals we need.

They are:

  • vegetables and legumes (beans)
  • fruit
  • grains and cereals
  • lean meat, poultry, fish, eggs, legumes (beans), tofu, nuts, seeds
  • milk, cheese, yogurt or alternatives


Essential Resources
to Live Healthy

Vitamins and minerals are needed to make your body work properly. Vitamins come from plants and animals, while minerals originally come from the earth.

Most people can get all the vitamins and minerals they need from the 5 food groups in a balanced diet.

Each food group has important nutrients.

The amount of each food you need will vary during your life. Your diet will depend on factors such as: