Vitamins and minerals are very important for our daily nutrition. They help our bodies work well so we can stay healthy. These nutrients support many functions, like keeping our immune system strong and giving us energy.

Key Roles:

• Vitamins are needed for producing energy, keeping our immune system working, and helping our bones stay healthy.
• Minerals are important for staying hydrated, helping our muscles work, and making sure our bones stay strong.

Recommended Daily Allowances (RDAs):

• For instance, adult men should get about 90 mg of Vitamin C each day, while adult women should aim for about 75 mg.
• Calcium is also important, and adults should have around 1,000 mg each day.

Eating a mix of fruits, vegetables, and whole grains can help you meet these daily goals and keep your body healthy!