10 Essential Vitamins and Minerals for the body and where to get them

, Ayurvedic

Every time as kids when something boring like Brinjal or Bitter Gourd was made in the kitchen, we would run around demanding Instant Noodles instead only to get a lecture on how we should eat healthy food to get our vitamins from them. I’m sure we know general Vitamins like C for skin and A for eyes, but let’s get into the top ten essential vitamins and minerals our bodies require and why they are essential for us. It’s best to get them out of a nutritious meal instead of supplements.

  • Beta Carotene: This antioxidant converts to Vitamin A and is helpful for good eyesight, healthy skin and a well functional immune system. You find this in carrots, capsicums and sweet potatoes among other foods.
  • Calcium: Refer my article on Osteoporosis to know how bad it can get. Calcium is essential for bones and you find it in your dairy products like curd, cheese, milk and their variants.
  • Iron: One of the most important minerals needed for a smooth functioning of our red blood cells and prevention and management of anemia, Iron is found in green leafy vegetables, nuts, lean meat and seafood.
  • Potassium: Who’d have thought this chemistry lab ingredient would help even out irregular heart rhythms and lower the blood pressure. You’ll find it bananas, oranges, raisins, green leafy veggies and milk.
  • Vitamin C: It’s not only the skin’s best friend, but can also improve your immunity and decrease your cold by one whole day. To top it off, it’s found in the best foods like all your citrus fruits, berries, capsicum and broccoli.
  • Vitamin D: This goes hand in hand with calcium in preventing bone related problems and is particularly needed to absorb calcium and it’s benefits. You get this Vitamin by exposure to the sun. You needn’t run away from the sun or cover up. Ten to fifteen minutes of daily sun exposure goes a long way.
  • Folic acid: Helpful in preventing neural tube defects, you find it in dark green vegetable, citrus fruit juices, breads and even in pasta!
  • Selenium: This antioxidant is needed in small quantities and lowers your risk of lung cancer, prostate cancer and colorectal cancer and you can find it in meats, seafood, bread and eggs.
  • Biotin: If you’re experiencing hair fall, it is likely that you are deficient of Vitamin B7 or Biotin. Among other health benefits, it supports a healthy metabolism and is particularly good for your hair, skin and nails. You’ll find it in eggs, almonds, milk and meats.
  • Zinc: Again, among many other health benefits, Zinc helps in proper functioning of the immune system and digestive system, reduces stress levels and controls diabetes.

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