Benefits of the essential vitamins and minerals we need to stay healthy. Nutrients are substances helping us to survive and stay healthy. Vitamins and minerals are two of the essential nutrients we need to obtain from a dietary source, in order to maintain a normal physiological function.
Amino acids and fatty acids are also part of the essential nutrients.
Vitamins
Vitamin A
(Retinol, Retinal, provitamin A Carotenoids)
- source: fish, liver, dairy products, orange, leafy vegetables, carrots, spinach, pumpkin
- health: immune system, bones, vision, skin, teeth, reproduction
Vitamin B1
(Thiamine)
- source: eggs, liver, wholemeal grains, brown rice, potatoes, vegetables, pork
- health: muscles, brain, nervous system, heart, stomach, electrolytes flow, food-energy conversion
Vitamin B2
(Riboflavin)
- source: bananas, dairy products, asparagus, green beans, eggs, mushrooms, almonds
- health: energy supply maintenance, eyes, skin, blood cells
Vitamin B3
(Niacin, Nicotinamide, Nicotinamide riboside)
- source: mushroom, eggs, vegetables, fish, meat
- health: cholesterol levels, brain, skin, heart
Vitamin B5
(Pantothenic acid)
- source: broccoli, avocado, meat, potatoes, porridge, eggs
- health: skin, sex hormones, blood cells, digestive system
Vitamin B6
(Pyridoxine, Pyridoxamine, Pyridoxal)
- source: bananas, meat, chickpeas, tuna, potatoes, salmon, milk, walnuts, tofu
- health: mood regulation, immune system, brain, cell reproduction, food-energy conversion
Vitamin B7
(Biotin)
- source: liver, nuts, egg yolk, oysters, cauliflower, salmon, yeast, cereals
- health: metabolism, nails, hair, skin
Vitamin B9
(Folates)
- source: asparagus, spinach, avocado, banana, broccoli, mushrooms, egg yolk, beans, lentils
- health: heart, brain, mental health, pregnancy
Vitamin B12
(Cobalamin)
- source: beef liver, fish, eggs, milk, poultry, dairy products,
- health: blood cells, bones, mental health, brain, energy levels, heart
Vitamin C
(Ascorbic acid)
- source: oranges, broccoli, strawberries, peppers, kale, spinach, kiwi, brussels sprouts, blackcurrant
- health: blood pressure regulation, heart, immune system, bones, skin, healing, blood vessels
Vitamin D
(Cholecalciferol, Ergocalciferol)
- source: sunlight, sardines, mackerel, salmon, shrimps, eggs, liver
- health: calcium and phosphate regulation,bones, teeth, muscles
Vitamin E
(Tocopherols, Tocotrienols)
- source: almonds, peanuts, hazelnuts, seeds, plant oils, spinach, broccoli
- health: cells, immune system, eyesight, skin
Vitamin K
(Phylloquinone, Menaquinones)
- source: spinach, egg yolk, broccoli, collards, kale, parsley
- health: bones, blood system, healing
Minerals
Potassium
- source: potatoes, beans, tomatoes, orange, banana, carrots, lentils, parsnips, broccoli, meat
- health: fluid balance, nervous system, heart
Chlorine
- source: table salt
- health: metabolism
Sodium
- source: spinach, table salt, milk, sea vegetables
- health: body fluids balance, muscles, digestive system, nerve transmission
Calcium
- source: thyme, cinnamon, dairy products, spinach, kale, okra, sardines, pilchards, tofu, nuts, seeds
- health: teeth, bones, muscle regulation, blood system
Phosphorus
- source: red meat, brown rice, oats, dairy products, fish, poultry
- health: food-energy conversion, teeth, bones, muscles, kidneys
Magnesium
- source: avocados, spinach, nuts, seeds, whole grains,
- health: food-energy conversion, blood pressure regulation, overall body function, mood regulation, blood sugar control
Iron
- source: red meat, liver, chickpeas, beans, dried apricots, dark chocolate, spinach, cashew
- health: blood cell production, immune system
Zinc
- source: cheese, shellfish, red meat, nuts, poultry
- health: healing, skin, immune system, memory
Manganese
- source: grains, seeds, spinach, nuts, beans, peas, tea, sweet potato
- health: blood sugar regulation, healing, bones, brain, nervous system, metabolism
Copper
- source: shellfish, nuts, potatoes, peas, beans, whole grains, vegetables
- health: blood cells production, bones, immune system, brain, heart
Iodine
- source: iodised salt, sea fish, shellfish, seaweed, milk,
- health: hormones regulation, cells
Chromium
- source: broccoli, grape juice, turkey, potatoes, green beans, meat, whole grains, oranges, apples
- health: metabolism, blood sugar regulation, insulin regulation
Molybdenum
- source: whole grains, nuts, beans, lentils, liver, kidney,
- health: teeth, overall body function, liver, enzymes
Selenium
- source: eggs, Brazil nuts, dairy products, seafood, whole grains, tuna,
- health: heart, immune system, cells and tissues protection
Cobalt
- source: fish, nuts, vegetables, meat, liver, kidney, milk, spinach, lettuce, oysters
- health: blood cell formation, brain, nervous system, metabolism
Explore amino and fatty acids.
The above information regarding vitamins and minerals can be explored more thoroughly within the National Institute of Aging (?), the World Health Organization (?), and the Regulation (EC) No 1925/2006 of the European Parliament and of the Council (?).
More on Health:
Garlic: A Powerful Ally for Your Health
30-Day Total Body Transformation Challenge
Tasty Low-Carb Foods You’ll Love
Feeling Good Inside and Out: How Acupuncture Keeps You Healthy
