11 Essential Vitamins and Minerals For Your Body


We all know that vitamins and minerals are important nutrients that the body needs - but what does each vitamin do? And what foods are high in vitamin supplements?

For those of us who are not nutritionists, nutritionists or natural health professionals, the letters and numbers that describe the world of healthy food can seem daunting. One thing is for sure - experts recommend that you rejuvenate your body with a healthy diet before turning to supplements. The best bet is to make sure you eat nutritious food with as many whole foods as possible.


1. Vitamin A

THE BENEFITS: Healthy eyes and normal growth and development, including healthy teeth and skin.

NATURAL SOURCE: Carrots and other citrus foods including sweet potatoes and cantaloupe melons - all of which get their color from carotene pigment


2. B VITAMINS

THE BENEFITS: Energy production, physical activity and metal fittings.

NATURAL RESOURCES: This important nutrient group can be found in whole-grain foods, especially whole grains, potatoes, bananas, lentils, peppers, beans, yeast and molasses.


3. VITAMINS C

BENEFITS: Strengthens blood vessels and gives the skin its firmness, anti-oxidant activity and iron absorption.

NATURAL RESOURCES: Everyone knows this - oranges! But it is not the only source - some Vitamin C-rich fruits and vegetables include guava, red and green peppers, kiwi, grapes, strawberries, Brussels sprouts and cantaloupe.


4. Vitamin D

THE BENEFITS: Strong bones are healthy.

NATURAL SOURCE: In addition to spending a few minutes in the sun, which stimulates the production of Vitamin D, you can get these nutritional supplements from eggs, fish and mushrooms.


5. Vitamin E

THE BENEFITS: Blood circulation, and protection from free radicals.

NATURAL SOURCE: Our most rich diet rich in Vitamin E is a strong almond. You can fill in some nuts, sunflower seeds and tomatoes to your advantage.


6. VITAMIN K

BENEFITS : Blood coagulation – that is, the process by which your blood clots.

NATURAL SOURCE: Leafy vegetables are the best natural sources of Vitamin K - so make sure you eat plenty of kale, spinach, Brussels sprouts and broccoli.


7. Folic Acid

BENEFITS: Cell regeneration and prevention of birth defects in pregnancy.

NATURAL SOURCE: There are many natural sources of folic acid, including dark leafy vegetables, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets and corn.


8. CALORY

THE BENEFITS: Healthy teeth and bones.

NATURAL RESOURCES: This mineral is one that most of us already know - the best sources are dairy products such as yoghurt, cheese and milk, as well as tofu and black molasses.


9. IRON

Benefits: To build muscle naturally and to keep blood healthy.

NATURAL RESOURCES: You may be surprised to learn that mussels are the highest source of iron content, followed by oysters -like flesh. For the carnivores among us, beans, cereals, pumpkin seeds, beans, dill and spinach are great sources of iron.


10. ZINC

THE BENEFITS: Immunity, growth and fertility.

NATURAL SOURCE: Seafood such as oysters are also rich in zinc, as well as spinach, cashews, beans and - wait - dark chocolate.


11. Chromium

THE BENEFITS: Glucose function - make sure all the cells in your body receive energy when needed.

NATURAL SOURCE: As long as your diet consists of whole grains, fresh vegetables and herbs, you should be getting enough chromium.