Fruits and vegetables are good sources of vitamins and minerals.
When it comes to vitamins and minerals, you're probably looking for the bottom line: How much do you need, and what foods have them? The list below will help you out. It covers all the vitamins and minerals you should get, preferably from food.
Calcium
Foods that have it: Milk, fortified nondairy alternatives like soy milk, yogurt, hard cheeses, fortified cereals, kale
How much you need:
Adults ages 19-50: 1,000 milligrams per day
Women age 51 and older: 1,200 milligrams per day
Men age 51 - 70: 1,000 milligrams per day
Men 71 and older: 1,200 milligrams per day
What it does: Needed for bone growth and strength, blood clotting, muscle contraction, and more
Don't get more than this a day: 2,500 milligrams per day for adults age 50 and younger, 2,000 mg per day for those 51 and older
Choline
Foods that have it: Milk, liver, eggs, peanuts
How much you need:
Men: 550 milligrams per day
Women: 425 milligrams per day
Pregnant women: 450 milligrams per day
Breastfeeding women: 550 milligrams per day