Vitamins and minerals are a type of micronutrient. Micronutrients don't need to be consumed in such large amounts as macronutrients, but you need a small amount of them on a regular basis. No food has all of the micronutrients, making a balanced diet essential for getting everything you need. Foods like lean protein sources, whole grains, fruit, vegetables, nuts, etc. will provide you with these. If you add superfoods into the mix, you will get the maximum benefits from fat, fiber and phytochemicals.

There are two types of vitamins. The first kind is water-soluble vitamins. These dissolve in water and are not stored by the body, meaning they need to be replenished on a daily basis. All 8 B vitamins (except B12) and vitamin C are included here. Also, water-soluble vitamins can be destroyed during certain kinds of cooking.

The B vitamins are thiamine (B1), riboflavin (B2), niacin (B3), panthothenic acid, pyridoxine (B6, folate, cobalamin (B12) and biotin. Except for B12, which can only be found in animal products, the B vitamins can be found in a large variety of foods. They help convert food into energy and are used for many other normal bodily functions.

Vitamin C can be found in fruits and vegetables. Most notably, it is found in citrus fruits, strawberries and peppers. It is used for proper immune system functioning, wound healing and strengthening connective tissue.

Fat-soluble vitamins are stored in the liver so it takes longer to become deficient of them. Vitamin A is used for proper vision and cell growth. It is found in plant and animal foods. Vitamin E is an anti-oxidant found in nuts and seeds -- it helps protect from free radicals. Vitamin K is used for blood clotting and is found in green vegetables.

With a proper diet, you will receive all of these vitamins. Vitamin D, however, is produced by our own body from exposure to the sun. It is said that approximately 20 minutes in the sun, twice a week, is necessary to maintain proper vitamin D levels. It can also be received through supplements, however. Some health organizations advocate supplementation, to help prevent against skin cancer that becomes more prevalent with increased sun exposure.

Looking at minerals, the big ones are magnesium, potassium, sodium, calcium, phosphorus, chlorine, and sulfur. They are referred to as "major" minerals because you need to replenish them in amounts of at least 0.01% of your body weight. A proper diet will cover all of the minerals you need. Many people take calcium as a supplement, however.

Calcium is used for many functions within the body, but especially for strong bones, muscle functioning and blood clotting. Magnesium and phosphorus are used for bone health. Magnesium is actually found in the bones. Potassium, chloride and sodium are electrolytes. Electrolytes keep fluid levels balanced and influence blood pressure. Sulfur is used for synthesizing certain proteins.

There are also trace minerals, including copper, iron, manganese, iodine, cobalt, fluoride, vanadium, selenium, molybdenum and zinc. The name "trace" indicates that you do not need as much of these minerals, but they are still necessary for proper functioning.