Nutrition 101: Vitamins and Minerals

Vitamins and minerals are nutrients your body needs in small amounts, for energy, healthy blood, strong bones and much more. Unlike protein, carbohydrates and fat, they don’t provide calories.

The simplest way to get enough is a varied diet: fruit and vegetables of different colours, wholegrains, dairy or fortified alternatives, and protein foods like meat, fish, eggs, beans and nuts.

Surplus doesn’t track vitamins. Of the minerals, it shows sodium and potassium when a food’s label gives them (see Which nutrients does Surplus track?).

If you’re worried you’re not getting enough of something, or you’re thinking about supplements, talk to a doctor or a dietitian.