Wellness and Lifestyle

All the Essential Vitamins and Minerals You Need

Essential vitamins and minerals? A healthy diet can be challenging to maintain. That’s why it’s important to take vitamins and minerals. If you don’t, you might end up suffering from deficiencies that could lead to serious illnesses like osteoporosis or anemia.

What all are Essential Vitamins?

Vitamins are very essential for the body. Vitamins are nutrients, which must be consumed strictly for proper body functioning and building strong immunity. Vitamin pills are an ideal and easy source of essential vitamins. However, having food items, which are rich in vitamins, is a much healthier option. Eating foods rich in vitamins helps your body get abundant nutrients as per the body. In this manner, you will gain all the required vitamins by eating various types of foods.

What all are Essential Minerals?

Vitamins are organic compounds your body needs to perform all of its essential functions – like growing tissues, regulating metabolism, and maintaining a healthy immune system. Sometimes, the word ‘vitamins’ is also used as a colloquial reference to minerals, fatty acids, amino acids – and the 13 actual vitamins humans require, of course! So we’ll keep it inclusive with a list of vitamins and compounds your body needs. Vitamins are best when they come from food versus a dietary supplement, so by eating real, unprocessed whole foods in your diet, you’re getting the best of these vitamins.

Importance of Essential Vitamins and Minerals for your Body

The body needs vitamins and minerals for a variety of functions. They influence how we feel, how we think, and regulate our bodily processes. Without them, it is hard to be the best you can be.

Vitamins and minerals are essential nutrients that the body relies on to function. They help with several bodily processes, including absorption, metabolism, immune function, and more.

11 Essential Vitamins and minerals for your Body

Here is a list of the primary vitamins and minerals, which are essential for the body, along with the food items where they can be found.

  1. Vitamins B6 and B12: These vitamins help in proper blood circulation and nerve functioning and can be found in bananas, whole grains, beans, nuts, eggs, pork, fish, chicken, wheat germ, and other poultry products.
  2. Vitamin C: This vitamin is an antioxidant and fights free radicals which damage DNA. It also helps in strengthening the body’s immunity. The best source of vitamin C includes citrus fruits and citrus juices, red and green pepper, Brussels sprouts, spinach, broccoli, kale, strawberries, and collard greens.
  3. Calcium: Calcium is very essential for maintaining bone health, bone density, and prevents osteoporosis. All dairy products are very rich in calcium. Calcium is also present in legumes and dark green vegetables.
  4. Vitamin D: Vitamin D helps in the absorption of calcium and lack of vitamin D may lead to osteoporosis, type 1 diabetes, multiple sclerosis, and several cancers as well. Vitamin D is present in fatty fishes such as tuna and salmon. Major sources of vitamin D are fortified food products, such as cereals and milk.
  5. Vitamin E: Vitamin E functions as an antioxidant and helps in eye health. Enough intake of vitamin E can reduce the risk of Alzheimer’s disease. Foods rich in vitamin E include avocados, vegetable oils like safflower, sunflower, cottonseed, canola, and olive oil. It is also found in wheat germ, almonds, sunflower seeds, and other nuts.
  6. Folic acid: The insufficient intake of this vitamin may lead to several birth defects during pregnancy, like spina bifida. The deficiency of folic acid may also lead to heart diseases, stroke, and cancers. The best food sources of folic acid are leafy vegetables, strawberries, wheat germ, broccoli, asparagus, beans, whole grains, and folic acid fortified cereals or bread.
  7. Iron: Iron prevents iron-deficiency anemia and supports the immune system. The best sources of iron are red meat, clams, egg yolks, fish, and chicken. Iron is also found in fortified grains, legumes, and cereals.
  8. Potassium: Potassium is an electrolyte (like magnesium and calcium) that plays a role in keeping your body well-hydrated. Potassium is an important supporter of blood pressure. Many Western diets are low in potassium. Unfortunately, potassium cannot be easily supplemented because of a rule that limits the amount that is sold in over-the-counter tablets and capsules. Because of this, finding natural sources such as vegetables and fruits (like bananas, citrus, and spinach) is vital.
  9. Vitamin A: This fat-soluble vitamin is often found in carrots and other similarly pigmented vegetables. It can also be found in meat, especially liver. Also known as a carotenoid, it is good for your eyes and helps fight chronic diseases.
  10. Omega-3: Omega-3 is the beneficial fatty acid found in fish, fish oil, algal oil, or hemp seeds. Foods containing it are consumed by their reported role in cardiovascular health, brain function, and mood.
  11. Magnesium: This mineral plays an important role in muscle contractions. It is also a natural muscle relaxant and can help smooth muscles, including your intestines. It also helps another essential vitamin, calcium, to absorb. It can be found in natural sources such as spinach and other leafy greens, almonds, and beans.

Essential Vitamins Test

The Essential Vitamins Test provides a comprehensive and personalized look at your current vitamin and mineral levels. Why? To help you uncover any nutrient deficiencies that may hold you back from optimal health.

Find out what vitamins you’re deficient in and how to fix it!

Vitamins and supplements are very essential for the body as they prevent the body from several diseases, which help in the healthy functioning of the organs and fight against various infections.

Find out if your body needs more vitamins by taking our quick and easy test.

You may also be interested in reading about Dry Skin.

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