Our food provides us with all the essential vitamins and minerals for the proper functioning of our body. These ensure that metabolic processes work correctly. The best way to obtain essential vitamins and minerals is through a balanced, healthy diet. If that doesn’t suffice, then supplements are recommended. The information about these vitamins and minerals can seem too much to comprehend. We bring you a simplified list of the essential vitamins and minerals that your body needs.
- Vitamin A
It is needed for healthy sight, skin, and hair. Vitamin A also ensures proper growth of the body. It is essential for pregnant women as it prevents maternal mortality. It is found abundantly in carrots, citrus, melons and sweet potatoes.
These are needed for immunity, for producing energy, proper neural health, supple skin and for iron absorption. Whole grains, pulses, beans, bananas, and peppers.
- Vitamin C
Vitamin C is rich in antioxidants, strengthens blood vessels, provide elasticity to the skin and improve iron absorption. Citrus fruits, peppers, grapefruits, cantaloupe, kiwi, strawberries, and guava are abundant in this vitamin.
- Vitamin D
This vitamin is needed for a healthy skeletal system. It regulates the calcium and phosphate quantities in the body. Spending some time in the sun daily is known to boost vitamin D levels in the body. Mushrooms are another excellent source of this vitamin.
- Vitamin E
This is a vital antioxidant and is essential for healthy skin, eyes and a robust immune system. It reduces the risk of developing dementia. Almonds, sunflower seeds, and tomatoes are excellent sources of this vitamin.
- Vitamin K
The blood cannot clot without the presence of this vitamin. It helps in wound healing and for healthy bones. A balanced diet ensures that a sufficient quantity of vitamin K is maintained. Leafy greens, broccoli, and kale are good sources of vitamin K.
- Folic Acid
It helps in the formation of red blood cells and reduces the risk of neural defects in the fetus, therefore is vital for pregnant women. Deficiency can lead to anemia. Leafy greens, asparagus, beans, citrus, lentils, nuts, and beetroot are good sources of folic acid.
Iron is needed to maintain healthy blood and to build muscles naturally. Deficiency causes anemia. Very high doses can be lethal. Leafy greens, soybeans, cereal, beans, lentils, and pumpkin have a high amount of iron content.
Calcium is needed for proper muscle contraction, sharp teeth and bones, and flexibility. Too much can prohibit iron absorption in the body. Good sources of calcium are dairy products and tofu.
Zinc is needed for proper growth, good immunity, and fertility. Beans, cashews and dark chocolate are rich in zinc.
Phosphorus helps in maintaining healthy bones and for energy production.
Magnesium is also needed for energy production and strong bones. It helps release parathyroid hormones.