10 Essential Vitamins And Mineral Your Body Needs To Stay Healthy

Choosing foods rich in minerals and vitamins is the perfect way to fulfil your body’s requirements. In addition to other essential nutrients, such as carbohydrates, proteins, and fats, micronutrients, including vitamins and minerals, are vital in nourishing the human body.     

Vitamins are necessary for blood clotting, immune function, energy production, and other functions, whereas the body requires minerals for growth, fluid balance, bone health, and various other processes. People need these organic compounds in small quantities. Since the body produces few vitamins, we need to get them from food. If micronutrients are missing in our diet, we should take supplements to overcome deficiencies. 

Whom should you consult before starting supplements?

Everyone’s mineral and vitamin needs are distinct, so it’s better to talk to your registered dietician or doctor before taking supplements. 

While most people only turn to dieticians to lose some pounds, they are qualified professionals who help people with different nutritional needs. A registered dietician (RD) completes a four-year degree in dietetics and nutrition and a yearlong hands-on internship. Once they are done with their training and getting licensure, some opt to work at private clinics and hospitals, while others may go for a master’s degree with greater scope. Individuals interested in developing careers in public health can opt for postgraduate qualifications on campus or do their MPH online to continue gaining experience and working simultaneously.  

But remember one thing – before you turn to a dietician for advice on supplements, try fueling your body with vitamin-rich foods to keep yourself healthy. 

We have compiled a list of vitamins and minerals to stay healthy. 

  • Vitamin A

Vitamin A is a fat-soluble vitamin and occurs naturally in foods such as egg yolk, salmon, carrots, melons, trout, sweet potato, butter, beef liver, etc. 

One of the main functions of vitamin A in the human body is maintaining eye health and vision. Besides, you need vitamin A to strengthen teeth and bones, improve kidney, heart, and lung health, keep your skin healthy, and help your body fight infections.       

What’s more, it supports fetal development and human reproductive health. 

  • Vitamin B

You may have heard about B6 and B12 vitamins, but did you know about the other six vitamin B types? There are eight different vitamin B types in total, including

  • B1 (thiamine), 
  • B2 (Riboflavin)
  • B3 (Niacin)
  • B5 (Pantothenic Acid)
  • B6 (Pyridoxine)
  • B7 (Biotin)
  • B9 (Folate)
  • B12 (Cobalamin) 

These B vitamins convert proteins, fats, and carbohydrates into energy. It would be best to have vitamin B for cell growth, development, memory, and brain function. Older individuals may need more of these vitamins to reduce their risk of developing heart disease and stroke. 

You can get B vitamins from fish, eggs, seeds, meat, legumes, nuts, fortified cereals, whole grains, organ meats, and bread. 

  • Vitamin C

Vitamin C, also called ascorbic acid, is essential for developing, developing, and repairing body tissues. Ascorbic acid is best known for its ability to boost the immune system. It also helps strengthen your blood vessels, make your skin more elastic, guard your cells against free radical damage, and improve iron absorption.  

You probably know the common source of Vitamin C: oranges! But it’s not limited to oranges only. You can get Vitamin C from many other foods, including kiwi fruit, strawberries, grapefruits, guava, broccoli, tomatoes, cantaloupe, Brussels sprouts, and green and red peppers.

  • Vitamin D

It is one of the essential vitamins your body needs to have healthy bones. It would be best to have vitamin D to absorb calcium from your food. 

Vitamin D deficiency is pretty standard and is no joke. It can increase your chance of fracture and cause osteomalacia, osteoporosis, and brittle bones. Lack of adequate vitamin D can even impact your nervous and immune systems. 

Our body absorbs vitamin D from the sun. Naturally, it’s not found in many foods. However, you can get this essential nutrient from fish, mushrooms, eggs, fortified dairy products, and cereals. 

  • Vitamin E

Vitamin E is vital to the function of human organs. It helps improve the immune system and prevents the formation of blood clots. Experts suggest getting 15 milligrams of Vitamin E daily. 

The primary sources of vitamin E include sunflower seeds, peanuts, avocados, spinach, butternut squash, and sunflower. 

Lack of vitamin E may increase your risk of cancer, Alzheimer’s disease, and heart disease. 

  • Vitamin K

Vitamin K plays an essential part in blood clotting. It is also necessary for bone health, and adequate vitamin K protects people from heart disease. 

You can’t take this vitamin as a dietary supplement, unlike other vitamins.  

You can fulfil your vitamin K nutritional needs mainly from green, leafy vegetables. Some of its other sources are soybeans, meat, eggs, blueberries, cheese, and figs. 

  • Iron

Iron is a mineral found in haemoglobin, a protein in red blood cells (RBCs) that helps carry oxygen from the lungs to other body parts. Iron improves your brain and immune function, provides energy and boosts your ability to focus. Insufficient iron levels can lead to a low RBC count, resulting in fatigue. 

Sources of iron include seafood, red meat, liver, tofu, lentils, cashews, beans, and broccoli. 

  • Calcium

Calcium is one of the essential minerals the human body needs to stay healthy. It is often linked to healthy teeth and bones, although calcium is vital in muscle contraction, blood clotting, and regulating normal nerve functions and heart rhythms. 

The calcium RDA for men and women between 19 and 51 is 1000 mg daily. 

The best source of calcium is dairy products, such as cheese, milk, and yoghurt. You can also fulfil your calcium nutritional needs with spinach, tofu, rhubarb, and soy. 

  • Magnesium

Magnesium is a mineral involved in the regular function of around three hundred enzymes that regulate several body processes, including nerve function, glucose control, muscle function, and heart rhythms. It is also one of the bone’s components, involving the bone-building cells and the parathyroid hormone that helps regulate calcium levels. 

Magnesium can be found in spinach, peanuts, almonds, cashews, brown rice, chicken, potatoes, dairy products, beef, oats, and broccoli.

  • Zinc

Although it is a trace mineral, which implies that you only need it in small amounts, zinc is necessary for around one hundred enzymes to regulate essential chemical reactions in the body. 

Zinc plays a vital role in the growth of cells, creating DNA, building proteins, supporting the immune system, and healing damaged tissue. 

Zinc is found naturally in poultry, dairy products, red meat, nuts, lobsters, oysters, beans, and whole grains. 


The human body typically needs vitamins and minerals to perform its essential bodily functions. Vitamins and minerals are best when you take them from natural sources. However, people may take dietary supplements to overcome nutrient deficiencies. The above list of essential nutrients plays a significant role in energy production, immune and nerve function, muscle function, bone health, organ function, cell and tissue growth, fluid balance, and several other processes. Taking these vitamins and minerals does help you stay healthy not only physically but also mentally.