Vitamins and minerals are considered essential nutrients because they perform hundreds of roles in the body.
They help shore up bones, heal wounds, and bolster your immune system.
They also convert food into energy, and repair cellular damage.
You know well vi and minerals are essential nutrients the body needs, but what does each vitamin do?
And which foods are vitamin powerhouse?
Here’s the low – down on which letter does what, from A (vitamin A) to Z(ZINC).
Your body needs certain minerals to build strong bones and teeth and turn the food you eat into energy.
As with vitamins, a healthy balanced diet should provide all the minerals your body needs to work properly.
Essential minerals include calcium, iron and potassium.


Vitamin A is essential for overall health and well-being.
Because the human body cannot make it, people must obtain this vitamin from their diet.
-Healthy eyes and general growth and development.
-Healthy teeth and skin.
-Immune function.
-Supports Bone Health.
-May Lower Your Risk of Certain Cancers.
Natural Source- Carrots and other orange foods including sweet potatoes Beef liver,Cod liver oil,Black-eyed peas,Spinach,Sweet red pepper Pumpkin pie,Mango and cantaloupe melons, all of which get their hue from the carotene pigment.

2- Vitamins B-

Vitamins B are a class of water-soluble vitamins that play important roles in cell metabolism.
-Vitamins B have a direct impact on your energy levels
-Brain function,
-Cell metabolism.
-Vitamin B complex helps prevent infections and helps support or promote cell health.
-Energy production, immune function and iron absorption.
NATURAL SOURCE- This crucial group of nutrients can be found in whole unprocessed foods, specially whole grains, potatoes, banana, lentils, chili peppers, beans, yeast and molasses.
Meat (red meat, poultry, fish)
Dark, leafy vegetables (broccoli, spinach).

3- Vitamins C-

Fruits and vegetables are the best food sources of vitamin C.

NATURAL SOURCE – Everyone knows this one – oranges! But they’re not the only source – other fruits and veggies packed with Vitamin C include guava, red and green peppers, kiwi, grapefruits, strawberries, Brussels sprouts and cantaloupe.

Vegetables with the highest sources of vitamin C include: Broccoli,
Brussels sprouts, and cauliflower. Green and red peppers.
Spinach, cabbage, turnip greens, and other leafy greens.
Sweet and white potatoes. Tomatoes and tomato juice. Winter squash.

4- Vitamins D-

Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and multiple other biological effects.
-Support lung function and cardiovascular health.
-Strong healthy bones.
-Support the health of the immune system, brain, and nervous system.
NATURAL SOURCE- Apart from spending a few minutes out in the sun,
which stimulates Vitamin D production,
you can get this nutritional must from eggs,
fish and mushrooms
Beef liver.

There are two sources of vitamin D sunlight (resulting in skin synthesis of vitamin D) and the diet.

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