Top 7 Essential Vitamins and Minerals

Vitamin and minerals play an essential key role in our daily health. There are a variety of these micronutrients found in the form of food or dietary supplements.

One source of vitamins and minerals may work for someone else while not for you. It is due to the different functions of each micronutrient.

To strengthen your body, you need a variety of nutrients in the proper proportions. Healthy eating will give you that. Many studies indicate that eating nutritious foods, rather than adding supplements, is the key to better health and reducing disease risk.

Essential nutrients, such as proteins, carbohydrates, dietary fats, vitamins, and minerals, help our body grow and prosper.

One of these 7 essential vitamins and minerals plays a different role throughout our lives. Most of us get what we need in our daily diet, with different foods that provide other vitamins and minerals.

7 Vitamins and Minerals:

1. Vitamin D

Vitamin D is an excellent supplement to improve your immune system and improve your resistance to certain diseases. It helps prevent the build-up of calcium in your arteries, which also prevents heart risks. Vitamin D builds strong bones by helping our body absorb calcium from food and supplements. It also increases the function of the immune system.

Vitamin D is not found naturally in most foods. Known as a “sun-drenched vitamin,” most of the vitamin D that our body absorbs is absorbed by the sun through our skin

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Vitamin D Rich Food

  • Tuna
  • Salmon
  • Mackerel
  • Red Meat,
  • Egg yolks
  • Mushrooms,
  • Condensed milk with milk
  • Nuts
  • Oranges

2. Vitamin C

Vitamin C is the key vital water-soluble micronutrients among all vitamins and minerals.
Our body needs Vitamin C rich food and supplements to lower blood pressure, lose weight, keep our skin, hair healthy, and produce white blood cells.; these white blood cells or WBC’s help protect our body from infections and free radicals. Most essential minerals such as zinc, magnesium etc., are combined with vitamin C to make them stronger.

Vitamin C increases the immune system and increases the absorption of iron from plant-based foods and supplements.
As an antioxidant, vitamin C protects our cells from damaging free radicals. It also helps in wound healing by helping our body produce collagen.
Strengthens blood vessels and gives the skin its firmness, antioxidant activity and iron absorption.

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Vitamin C Rich Foods

  • Citrus Fruits
  • Kiwi fruit
  • Red and green peppers
  • Strawberries
  • Cantaloupe
  • Broccoli
  • Brussels Sprouts
  • Tomatoes
  • Tomato juice
  • Baked potatoes

3. Vitamin A

Supplements for healthy foods or dietary supplements that contain vitamin A are responsible for maintaining good vision, boosting the immune system and facilitating cell growth. This is a type of fat-soluble vitamin and is known to improve your bone health.
Vitamin A keeps your heart, lungs, liver, and other organs working properly. Also called beta-carotene, it is essential for reproductive health, vision, and the immune system’s health.

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Vitamin A Rich Foods

  • Red Meat
  • Salmon
  • Broccoli
  • Carrots
  • Squash
  • Raw Vegetables
  • Cantaloupe
  • Apricots
  • Mangoes
  • Dairy products
  • Whole Grains

4. Vitamin E

Vitamin E is one of the key vital fat-soluble micronutrients and is one of the essential vitamins needed for various bodily functions.
Vitamin E helps our cells from free radicals, increases our immune system and helps protect blood cells. It helps to boost your immune system.
Vitamin E should be taken to stop hair loss, improve hair growth and get healthy skin.
You are unable to get enough food containing vitamin E. You may choose to get a vitamin E supplement that will meet your daily needs of this nutrient.

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Vitamin E Rich Foods

  • Sunflower
  • Wheatgerm oil
  • Sunflower seeds
  • Almonds
  • Peanuts
  • Spinach
  • Swiss Chard
  • Avocado
  • Butternut Squash

5. Vitamin K

Vitamin K is vital vitamins that play a key role in maintaining bone mass, blood thickening, and regulating blood calcium levels. It is a source of fat-soluble vitamins that help improve cognitive functions.
Vitamin K is needed to stop bleeding and healthy bones. You may need extra vitamin K if you have had bariatric surgery to lose weight or have malabsorption.

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Vitamin K Rich Foods

  • Spinach
  • Kale
  • Lettuce
  • Broccoli
  • Beans
  • Blueberries
  • Figs
  • Meat
  • Cheese
  • Eggs
  • Vegetable oils

6. Calcium

Calcium found that about 99% of the body is located in the bones and teeth, which is essential for structural support.
The rest is found in the blood, muscle and intracellular fluid, which is a critical component of many metabolic, neurological and muscular functions.
Postmenopausal women and people who do not consume dairy products (the primary source of calcium) are most likely to need calcium supplements.

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Calcium-Rich Foods

  • Calcium-Rich Foods
  • Dairy Products (such as milk, cheese, and yoghurt)
  • Condensed Non-Dairy Milk (such as almonds, soy and rice milk)
  • Orange juice
  • Tofu
  • Collard Green
  • Kale
  • Broccoli

7. Zinc

Zinc is a vital mineral that plays a key role in body function and is essential for average growth and development during pregnancy and childhood.
People who eat vegetables may also need dietary supplements because the zinc found in plant foods is less common in the body than in meat and fish.

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Zink Rich Foods

  • Red Meat
  • Poultry
  • Seafood (especially oysters, lobsters and clams)
  • Dairy Products
  • Whole grains
  • Beans
  • Nuts

This 7 vitamins and minerals you can add in your daily diet for better healt

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