Top 10 essential vitamins and minerals list for your health

It’s easy to get so focused on the foods you should be eating that you forget about the vitamins and minerals. You need to maintain your health and well-being. While foods like avocados, egg yolks, salmon, and liver are all great sources of essential vitamins and minerals, don’t neglect the fruits and vegetables your body needs to thrive! This list of the top 10 essential vitamins and minerals will help you know exactly what kinds of foods to eat every day to maintain your health.

 

1) Essential Vitamin B complex

Vitamin B complex is made up of eight B vitamins. These important vitamins are often referred to as the energy vitamin because they help the body metabolize fats, proteins, and carbohydrates. Vitamin B complex is water soluble, which means that it is not stored in the body and needs to be replenished daily. The best way to get your daily dose of vitamin B complex is through a healthy diet that includes whole grains, dark leafy greens, legumes, nuts, and seeds. You can also take a supplement if you feel like you're not getting enough from your diet.

 

2) Essential Vitamin C

Vitamin C is one of the most important component in the essential vitamins and minerals list. It helps keep your immune system strong, helps your body absorb iron, and helps maintain healthy skin. Vitamin C can be found in citrus fruits, tomatoes, bell peppers, broccoli, and Brussels sprouts. You can also get it from supplements. There are two forms of vitamin C: ascorbic acid and ascorbate. Ascorbic acid may cause stomach irritation so you should consider taking a higher dose of ascorbate instead. Other essentials nutrients include selenium, manganese, copper, zinc, riboflavin (vitamin B2), thiamine (vitamin B1), niacin (vitamin B3), and biotin. To stay healthy and keep your immune system strong add these ten essentials to your diet!

 

3) Essential Calcium

Calcium is one of the most important vitamins for our bodies. It helps to build strong bones and teeth, aids in blood clotting, and helps with muscle contraction. A lack of calcium can lead to problems such as osteoporosis, Rickets, and other bone disorders. The best way to get calcium is through food sources such as dairy products, dark leafy greens, and fish with edible bones. You can also take supplements to ensure you are getting enough calcium.

 

4) Essential Iron

Iron is one of the most important vitamins for your health. It helps to transport oxygen in the blood, and also plays a role in energy production. Low levels of iron can lead to fatigue, poor immune function, and even anemia. The best way to get iron is through diet, with foods like beef, spinach, and beans being good sources. You can also take supplements, but be sure to talk to your doctor first to see if they are right for you. Talk to your doctor about how much iron you need to include it in your essential vitamins and minerals list. Some people need more than others. For example, menstruating women usually need more than non-menstruating women because of heavy bleeding periods. Iron is stored in the body and should not be taken as needed, because too much can cause nausea or stomach upset

 

5) Essential Vitamin D

Vitamin D is important for strong bones and may contribute to overall good health. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain and weakness in adults. Vitamin D can be found in fatty fish, eggs, fortified milk, and supplements. You can also get vitamin D by spending time in sunlight.

 

6) Essential Iodine

Iodine is an essential mineral that the body needs to function properly. It is found in many foods, but the best source of iodine is seafood. Iodine is important for the proper development of the brain and nervous system. It also helps the body to make thyroid hormones, which are important for metabolism. A lack of iodine can cause goiters, mental retardation, and birth defects. Most people in developed countries get enough iodine from iodized salt, but pregnant women and people with certain medical conditions may need to take supplements.

 

7) Essential Magnesium

Magnesium is one of the most important minerals in the human body. It is involved in over 300 biochemical reactions in the body, including helping to maintain normal muscle and nerve function, keeping heart rhythm steady, supporting a healthy immune system, and keeping bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is needed for energy production and protein synthesis. The recommended daily allowance (RDA) for magnesium is 400-420 mg for adults. Foods rich in magnesium include dark leafy greens, nuts, seeds, legumes, whole grains, and fish.

 

8) Essential Potassium

An essential mineral, potassium is important in the essential vitamins and minerals list for proper functioning of all cells, tissues, and organs in the human body. It helps to regulate fluid balance, muscle contractions, and nerve impulses. Potassium is also necessary for heart health and bone strength. The recommended daily intake of potassium is 4,700 mg. Here are the top 10 foods that are high in potassium

 

9) Essential Zinc

Zinc is a mineral that's important for a variety of functions in your body, including supporting your immune system, helping with wound healing, and keeping your sense of smell and taste sharp. It also helps regulate blood sugar levels and protect against infection. The recommended daily intake (RDI) for zinc is 11 milligrams per day for adults. Oysters are one of the richest sources of zinc, containing nearly three times the RDI in just four oysters! Other good sources include red meat, pumpkin seeds, crabmeat, lobster, poultry and oats.

 

10) Essential Folate

Folate is a water soluble vitamin and is mainly found in leafy green vegetables, legumes, nuts, and fortified foods. It’s important for pregnant women to get enough folate because it helps prevent neural tube defects in the developing baby. Adults need folate to make DNA and other genetic material. It also helps the body form red blood cells.

You can get folate from food or from supplements. The recommended daily amount (RDA) of folate for adults is 400 micrograms (mcg). But you may need more if you’re pregnant or breastfeeding.