Vitamins, nutrients, and minerals are essential to maintain a healthy body. But what exactly do those nutrients do for our bodies?

​This article will discusss the different types of vitamins and minerals and their importance. The following is a list of vitamins our body needs:


carrots vitamin a
​Vitamin A contributes to healthy eyes and general growth and development. It also supports healthy teeth and healthy skin. Sources of Vitamin A include carrots, oranges, sweet potatoe and other orange foods.  All of these vegetables get their hue from the carotene, which is a precursor of Vitamin A.


​B Vitamins are required by the body for energy production and iron absorption. Many whole, unprocessed foods contain essential B Vitamins. These include whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast, and molasses.


​This vitamin is good for strengthening blood vessels and giving the skin its elasticity. It also delivers antioxidants to the body and aides in iron absorption. Foods that contain Vitamin C include oranges, guava, red and green peppers, kiwi, grapefruit, strawberries, brussels sprouts, and cantaloupe.
vitamin c


​Vitamin D is essential to building strong and healthy bones in the body. One of the best sources for Vitamin D is natural sunlight. Although the sun is a natural source of Vitamin D, it is important to always protect your skin when outdoors. Never go outside for more than 15 minutes without sunscreen! Another way to obtain Vitamin D is by eating eggs, fish and mushrooms.


​This vitamin is important in the process of blood circulation and protects you from free radicals. Almonds and other nuts and seeds contain Vitamin E.
almonds vitamins


Vitamin K helps with blood coagulation, which is the process by which your blood clots. Vitamin K is found in green leafy vegetables, such as kale, spinach, brussels sprouts, and broccoli.


​This nutrient is well known for preventing birth defects in pregnancy and aiding in cell renewal. There are a large number of foods that are both tasty and satisfying that are natural sources of folic acid. These include dark leafy greens, asparagus, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets, and corn.
folic acid


​Calcium is another important mineral that helps grow healthy teeth and bones. The best source of calcium comes from dairy products like yogurt, cheese, and milk. Another non-dairy food that contains calcium is tofu.


iron from meat
​Iron is a nutrient that promotes muscle building and aides in maintaining healthy blood. The best sources of iron are red meats and eggs. For vegetarians, soybeans; broccoli, pumpkin seeds, beans, lentils, and spinach are great sources of iron.


​Zinc is a mineral vital for one of the most important processes in the body: the immune system. Zinc also contributes to growth and fertility. Foods rich in zinc include seafood such as oysters, and other foods such as spinach, cashews, beans and dark chocolate.


A wide variety of supplements
What are they and who needs them?

There are a variety of over the counter supplements you can find at your local drugstore or supermarket. Supplements offer a daily dose of a single type of mineral or come as multivitamins. Taking too many supplements can lead to serious health problems, so it is best to take these in moderation.

When a person has a nutrient deficiency, sometimes doctors will recommend taking supplements to increase levels of a specific type of mineral in the body. Most doctors usually recommend a well-balanced diet as opposed to an overconsumption of supplements. Pregnant women, people suffering from food allergies, vegetarians and people struggling with eating disorders are most likely to be affected by nutrient deficiencies. If you feel you have a nutrient deficiency, talk with your doctor to see what’s right for you.
healthy couple
Vitamins are essential to maintaining a healthy and happy lifestyle

Final Thought

Vitamins are essential to maintaining a healthy body. Before turing to supplements, try eating the recommended foods listed above. Talk to your doctor if you feel you are nutrient deficient and see what diet and supplements work best for you. Living a healthy lifestyle can be easy when we make the right choices and eat the best foods.

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