What foods are vitamin powerhouses? What role do different vitamins & minerals play in your bodies? What supplements are best that you can include in your diet based on specific vitamin or mineral deficiency? All these questions or related must have crossed your mind at some point or the other. Quite often people tend to neglect having nutrient-rich foods, as a result of which there occurs a deficiency of these essential vitamins and minerals in the bodies. Therefore, including all the essential vitamins and minerals in your diet either from the nutrient-rich food sources or specific supplements is vital. Below we have compiled a list of essential vitamins and minerals one must intake for proper nutrition and smooth body functioning.

List of Essential Vitamins

1. Vitamin A

Benefits: Good for eyes, helps in fighting chronic diseases, general growth and development, keeps skin healthy, plays an important role in bone growth.

Good Food Sources: Carrots, pumpkins, sweet potatoes, and other similar pigmented foods all of which get their hue from the carotene pigment.

2. B Vitamins

Benefits: One of the most essential vitamins that are required for the conversion of food into energy, good for maintaining immune health, and iron absorption.

Good Food Sources: The entire important group of these nutrients can be found in whole unprocessed foods like whole grains, potatoes, lentils, bananas, beans, yeast, and chili peppers.

3. Vitamin C

Benefits: Aids in iron absorption, strengthening blood vessels, giving elasticity to the skin, and promotes anti-oxidant function. 

Good Food Sources: From a toddler to an adult, everyone knows this one. Yes, oranges are fully packed with Vitamin C but they’re not the only source. There are several other fruits and veggies rich in Vitamin C like guava, kiwi, red and green peppers, grapefruits, strawberries, cantaloupe, and brussels sprouts.

4. Vitamin D

Benefits: Important for bone and colon health and also absorption of calcium and phosphorous. The right amount of Vitamin D boosts immunity and reduces the risk of diabetes.

Good Sources: Exposure to sunlight, eating broccoli, egg yolks, cereals, mushrooms, and fatty fish

Supplements: If you are not able to suffice the Vitamin D requirements of your body from exposure to sunlight or food sources, then it is advised to take Vitamin D supplements. 

Dee Ammrit is one of the most preferred Vitamin D supplements by the physicians owing to its great results. These chewable tablets help in the prevention of Vitamin D deficiency in your body very effectively.

5. Vitamin E

Benefits: Acts as an anti-oxidant, helps in blood circulation, and provides protection from free radicals.

Good Food Sources: Almonds are great sources of Vitamin E-rich foods. Besides almonds, you can also fill up on other nuts, sunflower seeds, green leafy vegetables and tomatoes to reap the benefits of this essential vitamin.

6. Vitamin K

Benefits: Helps in activating the proteins and calcium essential to blood clotting. Might also help in preventing hip fractures.

Good Food Sources: The best natural sources of Vitamin K are consuming lots and lots of leafy vegetables like cabbage, spinach, Brussels sprouts, broccoli, and other greens.

List of Essential Minerals

1. Calcium

Benefits: It is good for building healthy bones and protection of teeth

Good Food Sources: The best sources for calcium intake is dairy products that include milk, cheese, yogurt, and tofu. Also, fortified plant-based milk i.e almond milk and cashew milk can be considered as an option as it is rich in calcium content.

Supplements: If you are not able to meet your body’s calcium requirements through your diet intake, then it is advised to consider taking calcium supplements for the same. 

Calcila Tablet/Syrup is one of the highly recommended calcium supplements by doctors that works great in treating calcium deficiency in your body.

2. Folic Acid

Benefits: Good for cell renewal and preventing birth defects during pregnancy

Good Food Sources: There are numerous good food sources of folic acid that include: dark leafy greens, citrus fruits, broccoli, beans, lentils, seeds, nuts, peas, cauliflower, corn and more.

3. Iron

Benefits: Good for maintaining healthy blood, needed for making amino acids, collagen and neurotransmitters, needed for performing chemical reactions inside the body.

Good Food Sources: Soybeans, pumpkin seeds, cereal, lentils, beans, and spinach are food sources that are rich in iron content.

Supplements: On the off chance, your body is not able to meet the iron requirements through dietary sources, then you should consider including iron supplements in your diet. Our Redpro Plus Syrup/Drop/Capsules are one of the most highly recommended iron capsules by the doctors. It is advisable to consult your doctor before making them a part of your diet.

4. Zinc

Benefits: Helps in the creation of new cells, formation of new enzymes and proteins, and good for boosting immunity and overall growth and development.

Good Food Sources: Foods containing good amounts of zinc include spinach, cashews, beans, and dark chocolate.

5. Potassium

Benefits: Plays a great role in keeping your body well hydrated and balancing fluids inside the body, helps in maintaining a steady heartbeat, and is a key supporter of blood pressure.

Good Food Sources: The good food sources include meat, milk, fruits, vegetables, grains, and more.

6. Omega-3

Benefits: Helps in maintaining cardiovascular health, brain function, and mood.

Good Food Sources: A very beneficial fatty acid that is found in fish oil, hemp seeds, or algal oil.

Apart from the essential vitamins and minerals discussed above and their corresponding supplements, there are few other supplements, that you can consider involving in your diet. Consult your doctor before making it a part of your diet.

  • Lycomalt: It is a Hi-Tech tonic/supplement good for maintaining health. It contains lycopene with malt, proteins, vitamins, and minerals suspension.
  • Livobion: Livobion Syrup/Tablets/Capsules are extremely good for protecting the liver. Also, it helps in treating fatty liver, less appetite, and jaundice. The composition constitutes B Vitamins, Folic acid, and other essential vitamins and minerals.
  • Multi Ammrit: In the wake of the current situation of COVID-19 Multi Ammrit stands true in its name as it contains all the essential vitamins and minerals and helps in boosting your immunity and improving health.

Make it a ritual to include all the essential vitamins and minerals in your diet whether through dietary means or supplements as all these vitamins and minerals play their specific role in maintaining your overall health.

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    By: Arjun Gupta

    Striving to make a more efficient, affordable and reachable Healthcare System.

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