What is the difference between a vitamin and a nutrient

Vitamin D also has a role in your nerve, muscle, and immune systems. You can get vitamin D in three ways: through your skin from sunlight , from your diet, and from supplements. Your body forms vitamin D naturally after exposure to sunlight. However, too much sun exposure can lead to skin aging and skin cancer, so many people try to get their vitamin D from other sources.

Vitamin D-rich foods include egg yolks, saltwater fish, and liver. Some other foods, like milk and cereal, often have added vitamin D. You can also take vitamin D supplements. Check with your health care provider to see how much you should take. Vitamin E is an antioxidant. It plays a role in your immune system and metabolic processes.

Most people get enough vitamin E from the foods they eat. Good sources of vitamin E include vegetable oils, margarine, nuts and seeds, and leafy greens. Vitamin E is added to foods like cereals. It is also available as a supplement. Vitamin K helps your body by making proteins for healthy bones and tissues.

It also makes proteins for blood clotting. There are different types of vitamin K. Most people get vitamin K from plants such as green vegetables and dark berries. Vitamins and Minerals Explained. June 22, Beth Bolt, RPh. Vitamins and minerals: why you need them and where to find them.

Calcium: An Important Mineral for All Age Groups Calcium is necessary for strong bones and health, is needed for blood to clot, and helps nerves to send messages and muscles to contract. Fat- and Water-Soluble Vitamins Vitamins B and C are water-soluble and move around the body more easily than fat-soluble vitamins. Antioxidants Antioxidants are substances that may prevent or delay some types of cell damage by counteracting free radicals— chemicals that can harm cells.

Vitamin A Widely known for its importance to good vision, vitamin A also supports the immune system and is necessary for a healthy pregnancy. Vitamin B The B complex family of vitamins is made up of 8 B vitamins, each of which performs a different important function throughout the body Online Table 3. Vitamin C Vitamin C is necessary for growth and repair of tissues in all parts of the body. Vitamin D Research conducted over the past decade suggests that vitamin D, besides building strong bones, may play an important role in preventing and treating a number of serious long-term health problems, such as osteoporosis, heart disease, some cancers, and multiple sclerosis.

Vitamin E Vitamin E is used for cell communication, to strengthen the immune system, and to form red blood cells. Vitamin K Vitamin K is a group name for a number of compounds that help the body make proteins necessary for blood clotting. A Balanced Diet: The Key to Nutritional Success While dietary supplements can be beneficial, the key to nutritional success is eating a balanced diet.

Bolt is a clinical pharmacist and medical editor residing in northern California. References Iron: dietary supplement fact sheet. Accessed March 9, Antioxidants and Health: An Introduction. Updated November Accessed March 3, Vitamin A: fact sheet for consumers. Vitamin C for preventing and treating the common cold. It's true! Carrots are full of substances called carotenoids pronounced: kuh-RAH-teh-noydz that your body converts into vitamin A, which helps prevent eye problems.

Vitamin K helps blood to clot, so cuts and scrapes stop bleeding quickly. You'll find vitamin K in green leafy vegetables, broccoli, and soybeans. And to have strong bones, you need to eat foods such as milk, yogurt, and green leafy vegetables, which are rich in the mineral calcium.

Eating well now is especially important because the body needs a variety of vitamins and minerals to grow and stay healthy. Eating a mix of foods is the best way to get all the vitamins and minerals you need each day.

Fruits and vegetables , whole grains, low-fat dairy products, lean meats, fish, and poultry are the best choices for getting the nutrients your body needs. When deciding what to eat, check food labels and pick items that are high in vitamins and minerals. For example, when choosing drinks, you'll find that a glass of milk is a good source of vitamin D, calcium, phosphorous, and potassium.

A glass of soda, on the other hand, doesn't have any vitamins or minerals. You can also satisfy your taste buds without sacrificing nutrition while dining out : vegetable pizzas or fajitas, sandwiches with lean cuts of meat, fresh salads, and baked potatoes are just a few delicious, nutritious choices.

Some vitamins help you resist infections and keep your nerves healthy, while others may help your body get energy from food or help your blood clot properly. By following the Dietary Guidelines , you will get enough of most of these vitamins from food. Like vitamins, minerals also help your body function.

Minerals are elements that our bodies need to function that can be found on the earth and in foods. Some minerals, like iodine and fluoride, are only needed in very small quantities. Others, such as calcium, magnesium, and potassium, are needed in larger amounts.

As with vitamins, if you eat a varied diet , you will probably get enough of most minerals. It is usually better to get the nutrients you need from food, rather than a pill.

Most older people can get all the nutrients they need from foods. He or she may recommend a vitamin or dietary supplement. If you do need to supplement your diet, look for a supplement that contains the vitamin or mineral you need without a lot of other unnecessary ingredients. Read the label to make sure the dose is not too large.

Avoid supplements with mega-doses. Your doctor or pharmacist can recommend brands that fit your needs. Sodium is another important mineral. Whenever you add salt to your food, you're adding sodium. We all need some sodium, but too much over time can lead to high blood pressure , which can raise your risk of having a heart attack or stroke.

How much sodium is okay? People 51 and older should reduce their sodium intake to 2, mg each day. That is about one teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating.

Preparing your own meals at home without using a lot of processed foods or salt will allow you to control how much sodium you get. If you make this change slowly, you will get used to the difference in taste. Eating more fresh vegetables and fruit also helps — they are naturally low in sodium and provide more potassium.