Top 10 Vital Nutrients You Need for Good Health

Our bodies need vital nutrients every day in order to thrive and remain healthy. Some of these nutrients, such as vitamins and minerals, are needed in small amounts but have extremely important roles to play in our bodies’ well-being; while others, such as fats and carbohydrates, are needed in larger amounts but are less essential to our health and can be consumed in moderation if desired. Here are the top 10 vital nutrients you need for good health, as well as links to informative articles on each one.

 

1) Iron

Iron is a mineral that our bodies need to function properly. It helps transport oxygen in the blood, and is essential for many biochemical processes. A lack of iron can lead to anemia, which can cause fatigue and other health problems. Some good sources of iron include red meat, poultry, seafood, beans, lentils, and fortified foods.

 

2) Calcium

Calcium is one of the most vital nutrients our bodies need for good health. It helps build strong bones and teeth, prevents osteoporosis, and can even help with weight loss. Calcium is found in dairy products like milk, cheese, and yogurt, as well as in leafy green vegetables, nuts, and beans. Getting enough calcium is important for everyone, but it’s especially important for women and children.

 

3) Magnesium

Magnesium is a vital nutrient that's involved in more than 300 biochemical reactions in the body. It helps regulate blood sugar levels, promotes normal muscle and nerve function, and keeps bones strong. A magnesium deficiency can lead to high blood pressure, anxiety, migraines, and fatigue. Most people need between 310 and 420 mg of magnesium per day. The best way to get magnesium is through your diet by eating leafy green vegetables, nuts, seeds, and whole grains. You can also take magnesium supplements.

 

4) Vitamins A, B1, B2, B3, and B6

Vitamins A, B1, B2, B3, and B6 are all vital nutrients that your body needs for good health. Vitamin A is important for vision and skin health, while vitamin B1 is essential for energy metabolism. Vitamin B2 helps maintain red blood cells, and vitamin B3 aids in DNA synthesis. Finally, vitamin B6 is necessary for immune system function. Without these vital nutrients, the human body would not be able to perform at its peak capacity. If you want to stay healthy, make sure you get enough of these vitamins from food sources or dietary supplements!

 

5) Vitamin C

Vitamin C is one of the most important vitamins our bodies need. It helps to form collagen, which is essential for healthy skin, bones and blood vessels. Vitamin C also helps the body absorb iron and is necessary for proper immune system function. The best way to get your daily dose of vitamin C is by eating a variety of fruits and vegetables like oranges, grapefruits, bell peppers, broccoli and Brussels sprouts. You can also take a supplement if you feel you’re not getting enough from your diet.

 

6) Vitamin D

Vitamin D is a fat-soluble vitamin that helps your body absorb calcium and phosphorus. Vitamin D deficiency can lead to softening of the bones (osteomalacia) or thinning of the bones (osteoporosis). Having enough vitamin D is important for children, adolescents, and adults. The best way to get vitamin D is by spending time in sunlight. However, you can also get it from certain foods, such as fatty fish, eggs, and fortified milk, or from supplements. If you don't get enough vitamin D from sunlight or food sources, you may need to take a supplement.

 

7) Zinc

Zinc is a mineral that's essential for good health. It's involved in hundreds of biochemical reactions, including cell growth and division, immune function, and the production of enzymes and proteins. Zinc also helps wounds heal and is important for proper sense of taste and smell. The body doesn't store zinc, so it needs to be consumed regularly. Food sources of zinc include beef, pork, poultry, beans, nuts, and whole grains.

 

8) Potassium

Potassium is a vital mineral that helps to keep our bodies functioning properly. It is important for maintaining fluid levels, muscle contractions, and heart function. A lack of potassium can lead to health problems such as high blood pressure, stroke, and heart disease. Getting enough potassium through a healthy diet is the best way to ensure good health. Here are the top 10 foods that are rich in potassium avocados, banana, beets, white beans, cantaloupe, dark leafy greens (spinach), mushrooms, pumpkin seeds (pepitas), sesame seeds (sesames), tomatoes.

 

9) Vitamin E

Vitamin E is a vital nutrient that helps keep your skin healthy and your immune system strong. It can also help to prevent some types of cancer. Vitamin E is found in foods like nuts, seeds, and leafy green vegetables. You can also get it from supplements. In addition to vitamin E, other vital nutrients include iron, magnesium, folate, potassium and selenium.

 

10) Essential fatty acids from fish oil

1. Essential fatty acids are vital nutrients that your body needs but cannot produce on its own.

2. Fatty acids are important for a number of bodily functions, including cell growth, hormone production, and maintaining a healthy immune system.

3. One way to get essential fatty acids is by taking fish oil supplements.

4. Fish oil contains two main types of fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

5. EPA and DHA have been shown to offer a number of health benefits, including reducing inflammation, lowering blood pressure, and improving heart health.