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6 Vitamins and Minerals Essential For Your Body Needs!

By Nikita Banerjee +2 more

Our food provides us with all the essential vitamins and minerals for the proper functioning of our body. These ensure that metabolic processes work correctly. The best way to obtain essential vitamins and minerals is through a balanced, healthy diet. If that doesn’t suffice, then supplements are recommended. The information about these vitamins and minerals can seem too much to comprehend. We bring you a simplified list of the essential vitamins and minerals that your body needs.

Benefits of Essential Vitamins and Minerals

1. Vitamin A

It is needed for healthy sight, skin and hair. Vitamin A also ensures the proper growth of the body. It is essential for pregnant women as it prevents maternal mortality. It is found abundantly in carrots, citrus, melons and sweet potatoes.

Vitamins, minerals and micronutrients are very essential for various bodily functions, including maintenance of health, metabolism and healthy tissues. If you encounter some symptoms of deficiency of any of these essential elements, always consult a physician and start taking supplements.

Dr. Ashish Bajaj, M.B.B.S., M.D.

2. Vitamin B

These are needed for immunity, for producing energy, proper neural health, supple skin and iron absorption. Whole grains, pulses, beans, bananas and peppers.

3. Vitamin C

Vitamin C is rich in antioxidants, strengthens blood vessels, provides elasticity to the skin and improves iron absorption. Citrus fruits, peppers, grapefruits, cantaloupe, kiwi, strawberries and guava are abundant in this vitamin.

4. Vitamin D

This vitamin is needed for a healthy skeletal system. It regulates the calcium and phosphate quantities in the body. Spending some time in the sun daily is known to boost vitamin D levels in the body. Mushrooms are another excellent source of this vitamin.

Adding to the blog Vitamin H or biotin is very important for skin , nails and hair health and among the minerals selenium is also important as deficiency produces keshans disease. Zinc is a important mineral for children.

Dr. M.G. Kartheeka, MBBS, MD

5. Vitamin E

This is a vital antioxidant and is essential for healthy skin, eyes and a robust immune system. It reduces the risk of developing dementia. Almonds, sunflower seeds and tomatoes are excellent sources of this vitamin.

6. Vitamin K

The blood cannot clot without the presence of this vitamin. It helps in wound healing and for healthy bones. A balanced diet ensures that a sufficient quantity of vitamin K is maintained. Leafy greens, broccoli and kale are good sources of vitamin K.

7. Folic Acid

It helps in the formation of red blood cells and reduces the risk of neural defects in the foetus, therefore is vital for pregnant women. Deficiency can lead to anaemia. Leafy greens, asparagus, beans, citrus, lentils, nuts and beetroot are good sources of folic acid.

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1. Iron

Iron is needed to maintain healthy blood and to build muscles naturally. Deficiency causes anaemia. Very high doses can be lethal. Leafy greens, soybeans, cereal, beans, lentils and pumpkin have a high amount of iron content.

2. Calcium

Calcium is needed for proper muscle contraction, sharp teeth and bones and flexibility. Too much can prohibit iron absorption in the body. Good sources of calcium are dairy products and tofu.

3. Zinc

Zinc is needed for proper growth, good immunity, and fertility. Beans, cashews and dark chocolate are rich in zinc.

4. Phosphorus

Phosphorus helps in maintaining healthy bones and energy production.

5. Magnesium

Magnesium is also needed for energy production and strong bones. It helps release parathyroid hormones.

Also Read: What is Biotin? Your Comprehensive Guide to Understanding Its Role and Benefits

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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