We’ve rounded up 10 vitamins and minerals that are essential for daily wellbeing and happiness. Give your body what it needs with these crucial nutrients from (vitamin) A to Z(inc)!
Vitamin A supports healthy eyesight and general growth and development, including the maintenance of healthy teeth and skin, and is a powerful antioxidant that has an influential role in brain function, heart, kidneys, lungs and immune system health. It can be found in carrots and other orange foods, including sweet potatoes.
The vitamin B complex plays an essential role in maintaining healthy energy levels, brain function, cell metabolism, eyesight and digestion and more. The best sources of B vitamins are found in whole unprocessed foods such as whole grains, potatoes, bananas, lentils, beans and chilli peppers.
Also known as ascorbic acid, vitamin C cannot be produced by the body, making it necessary to ensure that you are getting enough of this nutrient. It is a strong antioxidant that strengthens the immune system, fights high blood pressure, lowers risk of heart disease and protects your memory as you age. Vitamin C can be found in oranges, guavas, peppers, grapefruits and Brussels sprouts.
Mostly used to promote and maintain strong healthy bones, vitamin D plays a substantial role in regulating calcium and maintaining phosphorous levels in your blood, crucial factors for bone health. It is also recognised for reducing the risk of flu, reducing the risk of diabetes and helping prevent cancer. Exposure to sunshine stimulates vitamin production, and additional sources include eggs, fish and mushrooms.
Vitamin E is widely used to balance cholesterol, fight free radicals for disease prevention, and promote healthy skin and hair, as well as assist with effective blood circulation. The best sources of vitamin E are nuts, sunflower seeds and tomatoes.
The body needs vitamin K for effective blood clotting and bone metabolism, and those taking blood-thinning medications should consult their doctor before adding additional vitamin K to their diet. The nutrient also plays a vital role in cognitive health and the lowering of blood pressure levels. The best sources of vitamin K are leafy greens, such as kale, spinach and broccoli.
This is stable form of vitamin B9 is often added to foods as a supplementary benefit. It can help prevent certain types of cancer, reduce the risk of heart disease, promote cell renewal, and prevent neural defects in babies when taken during pregnancy. Folic acid can be found in dark leafy greens, asparagus, broccoli, citrus fruits, beans, lentils, seeds, nuts and more.
This is one most of us already know, as calcium is an essential mineral for the promotion and maintenance of healthy teeth and bones, and a reduced risk of osteoporosis. Calcium is mostly found in dairy products, such as milk, cheese and yoghurt, and non-animal sources tofu and black molasses.
A deficiency in iron causes anaemia, which sees a dramatic loss of energy. Iron intake can help treat anaemia, promote oxygen transportation in the blood, improve muscle strength, boost immunity and improve concentration. While iron is mostly found in clams, oysters and organ meat such as liver, vegetarians can get their iron from soybeans, pumpkin seeds, beans, lentils and spinach.
Ever hear how good ginger is for boosting your immune system? That’s because it’s high in zinc. This trace element is necessary for the maintenance of a healthy immune system, and further encourages efficient would healing, increased memory, and plays a role in preventing age-related macular degeneration.
Article supplied by BFC Pharma.