10 Essential Vitamins and Minerals your Body Needs
Vitamins are substances your body needs to grow and develop normally. Each one has a specific job to do to keep you healthy. If you don’t get enough of certain vitamins, you will face serious health problems. Here are 10 essential vitamins and minerals for your body.
1. Vitamin A
GOOD FOR: Healthy eyes and maintenance of Teeth, Bones, Soft Tissue, White blood cells, the immune system and mucus membranes. Beta-carotene also acts as an antioxidant, protecting cells from free radical damage.
NATURAL SOURCE: Carrots have essential Vitamins and Minerals, Sweet potato and Dark leafy greens, Cos or Romaine lettuce, Cantaloupe melon.
2. Vitamins B
GOOD FOR: Help the body to produce energy and form Red blood cells, Immune function and Iron absorption.
NATURAL SOURCE: Potatoes, Bananas, Lentils, Chili peppers, Beans, Yeast and Fish, Beef, Cheese, Eggs, Chicken, Milk, Lamb.
3. Vitamin C
GOOD FOR: Protecting our health from Cardiovascular, Cancer, Stroke, Eye health and Immunity to living longer.
NATURAL SOURCE: Maybe everyone knows this one, oranges! But they’re not the only source other fruits like Guavas packed with Vitamin C include Dark green leafy, Kiwi, Broccoli, Strawberries, Tomatoes (cooked).
4. Vitamin D
GOOD FOR: Strong and healthy bones.
NATURAL SOURCE: Spending a few hours out in the sun, which increase Vitamin D production, you can get this from Eggs, Fish and Mushrooms.
5. Vitamin E
GOOD FOR: Free radicals weaken and break down healthy cells. These molecules may also contribute to heart disease and cancer, blood circulation.
NATURAL SOURCE: Almond, Sunflower seeds (dry roasted) Nuts, and Tomatoes to reap the benefits.
6. Vitamin K
GOOD FOR: Important role it plays in blood clotting. However, vitamin K is also absolutely essential to building strong bones, preventing heart disease.
NATURAL SOURCE: Green leafy vegetables are have essential vitamins and minerals, make sure you are eating lots of Kale, Spinach, Broccoli, Cauliflower.
7. Folic Acid
GOOD FOR: Folic Acid helps your body produce and maintain new cells, preventing birth defects in pregnancy.
NATURAL SOURCE: There are many natural sources of Folic Acid, like Dark leafy greens, Asparagus, Broccoli, Citrus fruits, Beans, Peas, Lentils, Seeds, Nuts, Cauliflower, Beets and Corn.
GOOD FOR: Healthy teeth and bones.
NATURAL SOURCE: Dairy products like Yogurt, Milk and Cheese. Leafy greens, Seafood, Legumes, and Fruit also contains Calcium.
GOOD FOR: Making muscles naturally and maintaining healthy blood.
NATURAL SOURCE: Seafood oysters and meats specially liver. For the vegetarians among us, Soybeans, Cereal, Pumpkin seeds, Beans, Lentils and Spinach are great sources of iron.
GOOD FOR: Proper functioning of the immune and digestive system, control of diabetes, reduction of stress levels.
NATURAL SOURCE: Pumpkin seeds. Not only are they extremely high in Zinc, Pumpkin seeds also play a role in the prevention of Prostate Cancer and Dark chocolate, Garlic, Sesame seeds, Watermelon seeds, Wheat germ, Squash seeds, Chickpeas.