Facts about Vitamins:
Vitamins are needed for life.
Only small amounts of vitamins are needed in the diet. If you get too much or too little of them, it can cause some problems. A minor side effect could be a headache. A severe and rare side effect could be death.
In the US, severe vitamin deficiencies are unlikely.
To get the right amount of vitamins, eat a variety of foods from each food group.
Researchers are finding that some vitamins may prevent disease, as well as enhance brain and body power.
Your physician may prescribe a vitamin supplement for specific health reasons.
These are the vitamins that you need in your diet and can get from eating a variety of foods each day: Biotin, Folic Acid, Niacin, Pantothenic Acid, Riboflavin, Thiamin, Vitamin A (includes beta-carotene), Vitamin B-6, Vitamin B-12, Vitamin C, Vitamin D, Vitamin E and Vitamin K.

Facts about Minerals:
Minerals are needed for life.
Our body cannot make minerals; they're actually elements from the Earth.
In the diet, minerals come from plant food or indirectly from animals.
Minerals support hundreds of important body functions such as maintaining bones and teeth and other body processes. Only small amounts of minerals are needed in the diet. If you get too much or too little of these, it can cause a variety of problems ranging from minor side-effects, like headaches, to the most severe and rarest of side-effects: death. In America, severe deficiencies are unlikely.
Eat a variety of foods from each food group to get the right amount of minerals daily.
These are the minerals that you need in your diet: Calcium, Chromium, Copper, Fluoride, Iodine, Iron, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Sodium and Zinc.

When do you need a vitamin-mineral supplement?
A supplement is in fact just a supplement for good nutrition; it's not a replacement. It can help you meet basic vitamin-mineral needs. But, it's always best to focus on food first. Check with a physician or dietitian before self-prescribing any vitamin-mineral supplement for you or your family.

Facts about Sodium:
Sodium is a mineral. It's part of salt.
Salt is a mixture of sodium and chloride.
One teaspoon of salt provides about 2300 mg sodium.
The maximum amount of sodium recommended in a day: 2300 mg (That means that you can have the equivalent of one teaspoon of salt a day).
Sodium is naturally found in foods, and it's added during processing.
Too much sodium may be problematic for some people with high blood pressure.

What foods can be high in sodium?
Canned foods, crackers, frozen dinners, soy sauce, pickles, cheeses, hot dogs, cold cuts and many condiments.

What foods are typically low in sodium?
Fruits, vegetables and whole grains, like brown rice and oats.

What are alternatives to salt? To get flavor without adding salt, try citrus or other fruit juices, vinegars, herbs, spices, ginger, garlic, lemongrass or scallions.