Vitamins and minerals are necessary for body normal growth and development as well as normal body functioning. These substances participate in many processes in the body without which there would be no life. There are two vitamin groups: fat-soluble vitamins and water-soluble vitamins. Although you can’t easily tell one from another when preparing food and longer staying, most vitamins are ensured through adequate nutrition. Minerals cannot be distinguished when preparing food, but they participate in many physiological processes as well as building healthy bones and keeping them strong. Certain vitamins, particularly A, E and C as well as zinc, selenium and others are antioxidants, i.e. they protect our cells against adverse effects of other substances. Vitamins and minerals are found in almost all foods, but the best way to take them is through raw fruits and vegetables, legumes, whole grain cereals, or by eating meat, fish and milk.