Fruit, vegetables, bran, whole grains, and cereals are good sources of fiber. It is recommended that you get 20 to 35 grams of fiber a day. A diet high in fiber may help reduce your cholesterol levels. Vitamins and Minerals Vitamins are important nutrients that help to regulate metabolism and help the brain, nerves, muscles, skin, and bones function properly. The major vitamins are A, B, C, D, E, K, B-12, and seven B complex vitamins.
Minerals are necessary in very small amounts for the body to function properly.
For example, calcium is necessary for healthy teeth and bones, and zinc and magnesium are needed to control cell metabolism. Iron is important for healthy blood and many chemical reactions in your body. Vitamins and minerals are found in many foods, especially milk, cheese, green leafy vegetables, fish, meat, and poultry. They are also added to milk and cereal. Water Water is necessary to replace the fluid your body loses every day when you breathe, go to the bathroom, and sweat.