9 Essential Vitamins And Minerals You Need

Vitamins and minerals are essential for body and it is suggested that you should fuel your body with healthy food before you turn to supplements. One should make sure that he or she should eat a balanced diet with as many whole foods as possible before turning to supplements.                          

Vitamin A: It is good for your eyes and general growth and development. Foods that are orange in color such as carrots, sweet potato and cantaloupe melons are rich in vitamin A.

Vitamin Bs: It is a crucial group of nutrients which is found generally in unprocessed foods, especially whole grains, potatoes, bananas, beans, etc. these helps in energy production, enhancing immunity and absorbing iron in the body.

Vitamin C: It is another essential nutrient for the body that will protect the cells and keep them healthy. It will involve in production of collagen and helps in healing wound easily. It is generally found in citrus fruit, tomatoes, pineapple, kiwi, red peppers, etc.

Vitamin D: It is great for strong and healthy bones. The best source is sunlight; however, you can eat eggs, fish, and mushrooms too.

Vitamin E: Almond is the best source. Other nuts, sunflower seeds, and tomatoes can be a great option to. Vitamin E helps in blood circulation and protect from free radicals.

Vitamin K: It is good for blood clotting, improving bone density, fighting arterial calcification, improving brain function, and preventing cancer. Kale, spinach, parsley, broccoli, asparagus, cabbage are a good source.

Calcium: Calcium is good for healthy teeth and bones. The best sources are dairy products such as yogurt, cheese, milk, tofu, etc.

Iron: Iron helps in building muscles and maintaining a healthy body. Clams are a good source followed by oysters and organ meats such as liver. Soybeans, cereals, pumpkin seeds, beans, lentils, and spinach are a great source of iron.

Zinc: Sesame seeds, hemp seeds, pumpkin seeds, watermelon seeds, etc are a good source. Zinc is good for anti-aging, healthy immune function, balancing hormones, cell division, preventing cancer and many other benefits.

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