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There are two groups of minerals: macronutrients (which the body needs in large doses) and trace minerals (only a small amount is required).

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The UL (Tolerable Upper Intake Level) is the maximum amount of daily vitamins and minerals that you can safely take without risk of an overdose or serious side effects. For certain nutrients, the higher you go above the UL, the greater the chance you'll have problems.

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Zinc is a nutrient that people need to stay healthy. Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. Oysters, which are the best source of zinc.
Red meat, poultry, seafood such as crab and lobsters, and fortified breakfast cereals, which are also good sources of zinc.
Beans, nuts, whole grains, and dairy products, which provide some zinc.

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Calcium is a mineral found in many foods. The body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness.Milk, yogurt, and cheese are the main food sources of calcium for the majority of people in the United States.
Kale, broccoli, and Chinese cabbage are fine vegetable sources of calcium.
Fish with soft bones that you eat, such as canned sardines and salmon, are fine animal sources of calcium.
Most grains (such as breads, pastas, and unfortified cereals), while not rich in calcium, add significant amounts of calcium to the diet because people eat them often or in large amounts.
Calcium is added to some breakfast cereals, fruit juices, soy and rice beverages, and tofu. To find out whether these foods have calcium, check the product labels.

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In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy.Vegetable oils like wheat germ, sunflower, and safflower oils are among the best sources of vitamin E. Corn and soybean oils also provide some vitamin E.
Nuts (such as peanuts, hazelnuts, and, especially, almonds) and seeds (like sunflower seeds) are also among the best sources of vitamin E.
Green vegetables, such as spinach and broccoli, provide some vitamin E.
Food companies add vitamin E to some breakfast cereals, fruit juices, margarines and spreads, and other foods. To find out which ones have vitamin E, check the product labels.

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Vitamin D is a nutrient found in some foods that is needed for health and to maintain strong bones. It does so by helping the body absorb calcium (one of bone's main building blocks) from food and supplements.Fatty fish such as salmon, tuna, and mackerel are among the best sources.
Beef liver, cheese, and egg yolks provide small amounts.
Mushrooms provide some vitamin D. In some mushrooms that are newly available in stores, the vitamin D content is being boosted by exposing these mushrooms to ultraviolet light.
Almost all of the U.S. milk supply is fortified with 400 IU of vitamin D per quart. But foods made from milk, like cheese and ice cream, are usually not fortified.
Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, margarine, and soy beverages; check the labels.

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In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals.The body also needs vitamin C to make collagen, a protein required to help wounds heal.Fruits and vegetables are the best sources of vitamin C. You can get recommended amounts of vitamin C by eating a variety of foods including the following:

Citrus fruits (such as oranges and grapefruit) and their juices, as well as red and green pepper and kiwifruit, which have a lot of vitamin C.
Other fruits and vegetables—such as broccoli, strawberries, cantaloupe, baked potatoes, and tomatoes—which also have vitamin C.
Some foods and beverages that are fortified with vitamin C. To find out if vitamin C has been added to a food product, check the product labels.

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Thiamin (also called vitamin B1) helps turn the food you eat into the energy you need. Thiamin is important for the growth, development, and function of the cells in your body.Thiamin is found naturally in many foods and is added to some fortified foods. You can get recommended amounts of thiamin by eating a variety of foods, including the following:

Whole grains and fortified bread, cereal, pasta, and rice
Meat (especially pork) and fish
Legumes (such as black beans and soybeans), seeds, and nuts

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Vitamin A is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly.The first type, preformed vitamin A, is found in meat, poultry, fish, and dairy products. The second type, provitamin A, is found in fruits, vegetables, and other plant-based products. The most common type of provitamin A in foods and dietary supplements is beta-carotene.

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RDA is the Recommended Dietary Allowance. It represents the average daily dietary intake of each vitamin and mineral a person needs to stay healthy and steer clear of deficiencies.

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Water soluble means they can be absorbed directly by cells.

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Fat soluble vitamins are those that are bind to fat in the stomach and are stored in the body for later use.

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Minerals are inorganic substances (meaning they contain no carbon). They are necessary for normal body function and development.

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Organic substances required for normal cell function, growth and development. There are 13 essential vitamins.