Important Vitamins And Minerals

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Calcium

Calcium is the most abundant mineral in the body, essential for strong bones and teeth, muscle contraction, nerve transmission, and blood clotting. Adequate calcium intake is vital throughout life, especially during growth, pregnancy, and aging, to prevent bone loss.

● Dairy products (milk, cheese, yogurt)
● Leafy greens (collard greens, kale, bok choy)
● Fortified plant milks and cereals
● Almonds and sesame seeds
● Sardines and salmon with bones

A deficiency in calcium can lead to osteoporosis, brittle bones, stunted growth in children, muscle cramps, and an increased risk of fractures later in life.

Iron

Iron is a vital mineral needed to produce haemoglobin, the protein in red blood cells that carries oxygen throughout the body. It also supports muscle function, brain development, and energy metabolism, making it essential for overall vitality.

● Red meat and liver
● Poultry and fish
● Beans, lentils, and chickpeas
● Dark leafy greens (spinach, kale)
● Fortified cereals

A deficiency in iron can cause anaemia, leading to fatigue, pale skin, dizziness, shortness of breath, and weakened immunity. Severe deficiency may impair growth, cognitive function, and physical performance.

Magnesium

Magnesium is an essential mineral involved in over 300 biochemical reactions, including muscle and nerve function, energy production, and blood pressure regulation. It also supports strong bones, heart health, and helps maintain normal blood sugar levels.

● Nuts and seeds (almonds, pumpkin seeds, cashews)
● Whole grains (brown rice, oats, quinoa)
● Leafy greens (spinach, Swiss chard)
● Legumes (black beans, lentils)
● Dark chocolate

A deficiency in magnesium can cause muscle cramps, fatigue, irritability, irregular heartbeat, and weakness. Chronic low levels may increase the risk of osteoporosis, hypertension, and type 2 diabetes.

Vitamin A

Vitamin A is a fat-soluble vitamin vital for healthy vision, immune defence, and cell growth. It plays a central role in maintaining clear eyesight, especially night vision, and supports skin repair, reproduction, and proper development in children.

● Liver and fish oils
● Dairy products (milk, cheese, butter)
● Orange and yellow vegetables (carrots, sweet potatoes, pumpkin)
● Leafy greens (spinach, kale, broccoli)

A deficiency in vitamin A can lead to night blindness, dry eyes, increased susceptibility to infections, and, in severe cases, complete vision loss.

Vitamin B1

Vitamin B1, also called thiamine, is a water-soluble vitamin essential for turning carbohydrates into energy. It supports nerve function, muscle contraction, and overall metabolism, making it vital for maintaining energy levels and a healthy nervous system.

● Whole grains and fortified cereals
● Pork and poultry
● Legumes (beans, lentils, peas)
● Nuts and seeds

A deficiency in thiamine can cause beriberi, a condition leading to weakness, fatigue, nerve damage, and cardiovascular problems. Severe deficiency may also result in Wernicke-Korsakoff syndrome, a neurological disorder often linked to chronic alcoholism.

Vitamin B2

Vitamin B2, or riboflavin, is a water-soluble vitamin that helps the body convert food into energy. It supports growth, red blood cell production, and acts as an antioxidant, protecting cells from damage. Riboflavin is also important for healthy skin, eyes, and nerve function.

● Milk and dairy products
● Eggs
● Lean meats and fish
● Green vegetables (spinach, asparagus, broccoli)
● Fortified cereals and grains

A deficiency in riboflavin can lead to cracked lips, sore throat, skin disorders, and eye problems such as light sensitivity. Severe lack may impair growth and energy metabolism.

Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin vital for immunity, collagen production, and wound healing. It helps protect cells from free radical damage and improves absorption of iron from plant-based foods. Regular intake supports healthy skin, gums, and overall resilience against infections.

● Citrus fruits (oranges, lemons, grapefruits)
● Strawberries, kiwi, papaya
● Bell peppers, broccoli, Brussels sprouts
● Leafy greens like kale and spinach

A deficiency in vitamin C leads to scurvy, a condition marked by fatigue, gum disease, poor wound healing, and weakened immunity, historically common in sailors.

Vitamin D

Vitamin D is a fat-soluble nutrient crucial for bone strength, immunity, and overall health. It helps the body absorb calcium and phosphorus, ensuring healthy bones and teeth. Beyond skeletal support, vitamin D plays roles in muscle function, mood regulation, and reducing the risk of chronic diseases.

● Sunlight exposure on the skin
● Fatty fish (salmon, mackerel, sardines)
● Egg yolks
● Fortified foods (milk, cereals, plant-based alternatives)

A deficiency in vitamin D can lead to rickets in children, osteoporosis in adults, fatigue, muscle weakness, and increased vulnerability to infections.

Vitamin E

Vitamin E is a fat-soluble vitamin that acts as a powerful antioxidant, helping protect cells from damage caused by free radicals. It supports immune function, skin health, and may play a role in reducing the risk of chronic diseases. Adequate intake also contributes to healthy vision and cardiovascular well-being.

● Nuts and seeds (almonds, sunflower seeds, hazelnuts)
● Vegetable oils (sunflower, safflower, wheat germ oil)
● Spinach, kale, and other leafy greens
● Avocados

A deficiency in vitamin E is rare but can cause nerve and muscle weakness, vision problems, impaired immunity, and difficulty with coordination.

Vitamin K

Vitamin K is a fat-soluble nutrient essential for blood clotting and bone health. It activates proteins that help wounds heal properly and supports calcium regulation, reducing the risk of bone fractures. Adequate intake also contributes to cardiovascular health by preventing calcium build-up in blood vessels.

● Leafy greens (kale, spinach, collard greens)
● Broccoli and Brussels sprouts
● Soybeans and vegetable oils
● Fermented foods like natto

A deficiency in vitamin K can cause excessive bleeding, easy bruising, and impaired wound healing. In infants, low levels may result in dangerous bleeding disorders without supplementation.

Zinc

Zinc is an essential trace mineral that supports immune defence, wound healing, growth, and reproduction. It also helps with taste and smell perception, skin health, and enzyme activity, making it vital for overall wellness.

● Meat and poultry (beef, chicken, turkey)
● Shellfish (oysters, crab, shrimp)
● Legumes (chickpeas, lentils, beans)
● Nuts and seeds (pumpkin seeds, cashews)
● Whole grains and fortified cereals

A deficiency in zinc can cause weakened immunity, slow wound healing, hair loss, loss of appetite, and growth delays in children. Severe deficiency increases susceptibility to infections.