where can vitamin and minerals be found
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: 1  Adults ages 19-50: 1,000 milligrams per day.2  Women age 51 and older: 1,200 milligrams per day.he 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.