Essential Minerals, And Vitamins That Our Body Need To Run

a fruit basket

Vitamins and Minerals

Vitamins and minerals are such things that our body needs, to live, we can’t compromise with them if we want to live a healthy lifestyle.

A healthy lifestyle means – our mental and physical state is in our control, live every moment happily, and we know that stress (it’s all that stuff) messes the daily route.

But that’s the situation, where you prove your mental health, with a calm mind, and relieve anger.

Learn – 8 factors that promote a healthy lifestyle.

Why are Vitamins Important?

a fruit basket
Thanks to Mikhail Nilov

Vitamins are micronutrients that assist with performing significant functions in our body.

The most essential nutrients that our body needs are Vitamins A, C, D, E, K, and a group of complex B vitamins.

And why it’s important? because it plays thousands of vital roles in the body, which is important to live, without this, we can’t imagine life.

Here are the 13 most essential vitamins which are necessary for the body. they include:

Vitamin A

Vitamin A is a fat-soluble nutrient that is naturally present in foods, it helps in maintaining a pigment called rhodopsin in our eyes (Rhodopsin helps us to see in low light conditions.)

Also, it helps in maintaining the Immune system, and bone, teeth, skin, and reproduction health.

Source Fish, egg, Orange, liver, mango, watermelon, skim milk, and dairy products (cheese, fortified milk, yogurt, and butter.)

Vitamin C

Vitamin C, otherwise called ascorbic acid, is a water-soluble nutrient found in certain food varieties.

It plays the role of an antioxidant that helps to promote healthy teeth and gums.

Also helps with shielding cells from the harm, caused by free radicals.

Source – Broccoli, strawberries, kale, Citrus fruit like orange juice, and awala (Indian Gooseberry) are rich in vitamin C.

Vitamin D

Vitamin D is found in our body and helps our body absorb calcium to build strong bones.

Which is a natural substance, produced by sunlight exposure, and for Indians, 30 to 40 minutes of sunlight exposure is enough to produce vitamin D.

Source – Sunlight is the best option to costume vitamin D and certain foods such as fish (salmon, tuna) red meat, egg yolk, and mushrooms.

Vitamin E

Vitamin E is also known as tocopherol. It helps the body structure red platelets and uses nutrient K.

Vitamins E and C are antioxidants that kill free radicals, preventing cell damage. (unstable free radicals harm our cell’s DNA leading to illness and cancer.

Source – Vegetable oil such as corn, soybean oil, nuts, sunflower seeds, green leafy vegetables, and avocado.

Vitamin K

Vitamin K is also important like other vitamins because it helps the blood clot. thus, preventing excessive bleeding, and helping wounds to heal.

Also, there is some evidence that says vitamin K may help to keep bones healthy.

Source – Green leafy vegetables like kale, spinach, collards, and mustard greens. fish, liver, eggs, cereals, kiwi, avocado, prunes, etc

Vitamin B1 (thiamine)

It’s very important to run the human body because it converts food into energy, which is also known as an anti-beri or antineuritic vitamin.

Requirement – The daily intake of thiamine is 1 to 1.5 milligrams for adults, and for children 0.4 to 1.4 mg.

If your intake is not enough, then tiredness and loss of appetite may see.

Source – Cereals, grains, beans, meat nuts, pulses, fruits, and vegetables such as oranges, eggs, potatoes, and kale.

Vitamin B2 (riboflavin)

Vitamin B2 is one of the B vitamins which helps the body to convert food into energy. this B vitamin B helps the body metabolize fats and protein.

The signs of vitamin B2 deficiency include cracked lips, hair loss, reproductive issues, edema of the mouth and throat, and lesions at the corners of the mouth.

Source – Milk, eggs, yogurt, chicken breast, salmon, beef liver, and green veggies.

Vitamin B3 (niacin)

Niacin helps to convert food into energy by aiding enzymes, and also helps to protect the skin and tissue.

It assumes a part in cell signalling and making and fixing DNA, as well as acting as an antioxidant.

  • Requirement – The daily intake of thiamine is 16 milligrams for adults males
  • for females, 14 mg
  • for pregnant women 18 mg per/day
  • And for children 9 to 13 years old is 12 mg per/day

Source – Liver, chicken breast, tuna, pork, avocado, brown rice, peanuts, whole wheat, mushrooms, green peas, etc.

Vitamin B5 (Pantothenic Acid)

It’s also one of 8 B vitamins, it is important to making blood cells, and it also helps in converting food into energy.

It also has an anti-inflammatory effect that can help stimulate our skin’s healing process.

Vitamin B5 is mostly used in hair and skin products and also helps in adding volume and sheen, as well as cosmetics.

Source – Mushrooms, nuts, beans, lentils, meat, dairy products, eggs, broccoli, whole-grain cereal, and sweet potatoes.

Vitamin B6

It is a water-soluble vitamin.

This vitamin assumes a part of more than 100 different responses in our body. it’s important for brain development and keeps the nervous, and immune systems healthy.

Source – Root veggies, avocado, watermelon, banana, vegetables, fish, poultry, and meat.

Vitamin B7 (Biotin)

It is involved in a wide scope of metabolic cycles, both in humans and in other living beings, identified with the usage of fats, carbohydrates, and amino acids.

Biotin is generally advised as a dietary supplement for fortifying hair and nails, as well as skincare.

It is also available in supplements, and make sure a large dose of biotin can risk health.

Source – Oysters, eggs, wheat bran, yeast, meat

Vitamin B12

Vitamin B12 that our body doesn’t make, you need to get from animal-based foods or supplements, and also our body does not store it for the long term.

Note: Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and feeble.

Sources – shellfish, Fortified breakfast cereal, eggs, meat, dairy products, and fruits, such as peaches, oranges, bananas, and nuts.

Why Minerals are Important?

Minerals are inorganic substances, that are a vital part of our body to run, which is as vital as vitamins, minerals help your body grow, develop, and stay healthy.

salmon fish on plate

Here are essential minerals, which are necessary for the body to run. they include:


Iron is an essential mineral of our body to function properly, and it is a part of many other proteins and enzymes, also helps our muscles store and use oxygen.

Note: Approx 70% of the Iron in our body is found in our RBC called hemoglobin (which carries oxygen from our lungs all through our bodies.)

Source – Spinach, Liver, meats, legumes, pumpkin seeds, shellfish, and prunes.


Calcium builds strong bones, which is very vital to keep our bones healthy. also keep your heartbeat, muscles, and nervous system in properly.

It’s helping in blood clotting, contracts our muscles, and Approx 99% of the calcium in our bodies is in our teeth and bones.

Source -Dairy products are the best source of calcium such as milk, cheese, Yogurt.


It is a type of electrolyte, that helps our nerves in performing and muscles to tighten.

Moreover, its helps our heartbeat to stay regular, it also moves nutrients into cells and by products out of cells.

Source – Banana is the best source of potassium, cooked spinach, broccoli, potatoes, etc.


It is also a vital electrolyte that keeps up with the equilibrium of water in and around our cells, and also plays an critical role in muscle and nerve function.

Additionally keeps our blood pressure under control.

Source – Salt is the primary source of sodium, but in sufficient amount


Magnesium plays many essential roles in the human body, such as – helping with muscle and nerve function, controlling pulses, and supporting the Immune system.

However, low magnesium doesn’t cause symptoms in the short term, but in the long term, it increases the risk of high BP and heart disease.

Source – Pumpkin, pumpkin seeds, almonds, spinach, peanuts, and green leafy vegetables.


Zinc is found in body cells. it is needed by our body to make our defensive system work properly, also important our sense of smell and taste.

Also play an essential role in cell division, wound healing.

Source – Oysters, meat, beans, nuts, grains, seafood, and legumes are the best primary source of zinc.


It plays an important role in making red blood cells, and maintaining the Immune system. also play a important role to maintaining a healthy metabolism.

As well as increase bone density, and guarantees your sensory system works properly.

Source – Liver, nuts, seeds, lobster, dark chocolate, green vegetables are the best source of copper.


We need manganese but in small amounts. manganese used in medicines as preventing, and deficiency of manganese. also used for weak bones.

It helps the body form connective tissue, bones, blood-clotting factors, and s*x hormones. and its mostly found in bones, kidneys, liver, and Pancreas.

Source – soybeans, nuts, oysters, whole grains, legumes, rice, leafy vegetables, coffee, tea, and many spices such as balck pepper.


It is available in each cell of the body. and It is the second most bountiful mineral in the body.

The majority of the phosphorus in the body is found in the bones and teeth.

Phosphorus deficiency prompts bone diseases and development limitations in children.

Source – Dairy products such as milk. meat, beans, nuts, lentils, and grains, also found in vegetables and in fruits but in small amounts


Selenium play an vital role in our immune system, this also helps in lower oxidative stress in your body, also important for the digestion of thyroid hormones.

Source – nuts, fish, pork, beef, chicken, banana, yogurt, and oatmeal are rich in selenium.

Down Line

Essential nutrients that our body needs are vitamins A, C, D, E, K, and a group of complex B vitamins. which plays thousands of vital roles in the body.

Vitamin D is found in our body, and helps our body absorb calcium to build strong bones.

Minerals are inorganic substances, that are an vital part of our body to run, minerals help your body grow, develop, and stay healthy.


Hello, I'm Sahil bisht, I am a Mechanical engineer, As well as, aspiring blogger with an obsession for health. This blog delicate to people who want to learn in health.

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1 Comment

  1. Generally I do not read post on blogs, but I wish to say that this write-up very forced me to try and do it! Your writing style has been surprised me. Thanks, quite nice post.

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