Titled “Vitamins and Minerals: Choosing the Nutrients You Need to Stay Healthy,” the report indicates studies of people who eat diets rich in fruits, vegetables, nuts, whole grains and fish show they consume higher levels of vitamins and minerals from these foods and also have a lower risk of many diseases, including heart disease, stroke, diabetes and cancers.
On the other hand, trials testing the effect of selected vitamins or minerals as pill supplements have mostly shown very little influence on health. The main exception may be fish oil supplements, for which some trials show a lower risk of heart disease and possibly vitamin D.
Vitamin and mineral supplements deliver only a fraction of the biologically active compounds in food. From apples to zucchinis, all fruits, vegetables, whole grains and other plant-based foods deliver hundreds of nutrients besides vitamins and minerals that might improve health. Fruits and vegetables are some of the best sources of vitamins, minerals, and other healthful phytochemicals. Yet most Americans don’t eat nearly the recommended amounts of fruits and vegetables.
This report explains the different types of studies used to assess the benefits and safety profiles of various nutrients. It also includes the recommended minimum and maximum amounts of the vitamins and minerals people should consume, as well as good food sources of each. The special section—“Does your diet deliver the daily recommended dose?”—helps consumers determine whether they’re getting sufficient amounts of vitamins and minerals from their diet, and what to do if they’re not.