There are 13 essential vitamins which fall into 2 categories; fat soluble and water soluble. Their functions range from eye health, skin health, bone development/maintenance, immunity, antioxidant properties, energy metabolism, and prevention of birth defects

• Fat soluble vitamins: Vitamin A, Vitamin D, Vitamin E, Vitamin K

Fat soluble vitamins are stored in the body for longer periods of time so there may be a greater risk of toxicity than water-soluble vitamins.

• Water soluble vitamins: Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B5 (pantothenic acid), Vitamin B6, Vitamin B7 (biotin), Vitamin B12, Folic Acid, Vitamin C

These vitamins have limited storage in the body, therefore daily supply is necessary and risk of toxicity low. Water soluble vitamins can easily be destroyed in cooking, especially Thiamine, Folic Acid and Vitamin C.

Vitamins can be found in many different food groups; grains, vegetables, fruit, dairy and meat/meat alternatives, therefore it's best to have a well-balanced diet that includes all of these food groups.

There are 16 essential minerals that fall into 2 categories: major and minor minerals. The functions of minerals range from fluid balance, blood pressure, bone and teeth development/maintenance, muscle contraction, nerve health, growth and development

• Major minerals are required at higher amounts: Calcium, Phosphorus, Magnesium, Sulfur, Sodium, Potassium, Chloride.
• Minor minerals are needed only at trace amounts: Iron, Zinc, Iodine, Selenium, Copper, Manganese, Fluoride, Chromium and Molybdenum.

Minerals can be found in many different food groups; grains, vegetables, fruit, dairy and meat/meat alternatives, therefore it's best to have a well-balanced diet that includes all of these food groups.