11 Essential Vitamins and Minerals Needed for the Body
Utilize nutritious food sources to provide essential nutrients for your body.The vitamins required by the bodyto ensure you do not face deficiencies. We all know that vitamins and minerals are crucial nutrients for our bodies. But what does each vitamin do? And which foods contain them? This section from Nutrition in HealthSelMagzcontains everything about the vitamins your body needs.
For those of us whoare not nutritionists, doctors, or natural health experts, the names and numbers explaining the world of healthy eating can seem overwhelming. One thing is clear: experts recommend nourishing your body with healthy foods before turning to supplements. The best approach is to ensure a balanced diet filled with plenty of nutritious foods — if you seek improvement, everything you need is here.Essential Vitamins and Minerals Needed for the Body
1.
Vitamin A:Beneficial and necessary for:
healthy eyes and overall growth, including strong teeth and skin.Natural sources:
Carrots and other foods includingsweet potatoesandmelonswhich all use carotenoid pigments.2. Vitamin B:
Beneficial and necessary for:
energy production, immune system function, and iron absorption.Natural sources:
This vital group of nutrients can be found in wholeunprocessed foods,especially legumes,potatoes, bananas, lentils,bell peppers, chili peppers, beans, yeast, and molasses.3.Vitamin C:
Beneficial and necessary for:strengthening blood vessels, providing elasticity, and having antioxidant properties.Natural sources:
We all know orange fruits! They are a source of Vitamin C — vitamin C-rich fruits and vegetables include guava,red
and green peppers, kiwis, grapefruits,strawberries,Brussels sprouts,and cantaloupe.4.Vitamin D:Beneficial and necessary for:strong, healthy bones.Natural sources:Apart from spending a few minutes in the sun to stimulate vitamin D production, you can get this nutrient from
eggs,fish, and mushrooms.5.
Vitamin E :
Beneficial and necessary for:circulation and protection against free radicals.Natural sources:Our favorite foods rich in this vitamin include
almonds.You can also eat other nuts, like sunflower seeds andtomatoes to enjoy these benefits.
6.Vitamin K
:Beneficial and necessary for:blood clotting — the process by which blood clots.Natural sources:Green leafy vegetables are the best natural sources of vitamin K — so be sure to eat plenty ofkale,
spinach, Brussels sprouts, and broccoli.7. Folate:Beneficial and necessary for:
cell production and preventing birth defects duringpregnancy.
Natural sources:Pleasant natural sources of folate include dark leafy vegetables, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, cauliflower, beets, andcorn.8. Calcium:
Beneficial and necessary for:
healthy teeth and bones.Natural sources:This mineral is another one we need to know more about — its best sources are dairy products like yogurt, cheese, and milk, along withsoy cheese
and molasses.9.Zinc:Beneficial and necessary for:the immune system, growth, and fertility.Natural sources:
Seafoods like shellfish, along with spinach,
cashews,beans, and — for
dark chocolate.10. Iron:Beneficial and necessary for: naturally building muscles and maintaining healthy blood.Natural sources:
You might be surprised to know that shellfish are high in iron. Their sources include shellfish and meats like liver, and for vegetarians, soy, legumes, pumpkin seeds, beans,lentils,and spinach
are excellent iron sources.11. Chromium:
Beneficial and necessary for:glucose function — ensuring your body’s cells get energy when they need it.Natural sources:As long as your diet includes whole grains, fresh vegetables, and herbs, you should be getting enough chromium.The vitamins needed by the bodyTypes of vitamins required by the bodyVitamin B legumesBeneficial vitamins for the body
Absorbing vitamin D
Important vitamins for the bodyVitamin K in green vegetables
Properties of different vitaminsCalcium and dairy productsNutritious foods for the bodyVitamin-rich foodsMinerals needed by the bodyThe vitamins required by the body
When to consult a nutritionist
The vitamins required by the bodyProperties of vitamin A
Benefits of sweet potatoesProperties of melons
