Essential Vitamins and Minerals

Essential vitamins and minerals and its importance had been taught to us since childhood: Vitamin A, C, B+ and so on. We very well knew their names but few of us actually understand what each vitamin does and why it’s important that we include enough in our day-to-day diet.

Here’s a simple breakdown to help you better understand how they help us:

Vitamin A:

This vitamin helps us maintain healthy eyes as well as overall growth and development, including memory, healthy teeth and skin.

You’ll find it in most orange foods including carrots, sweet potato and melons.

Vitamin B:

This vitamin helps boost energy production and iron absorption. You’ll find it in beans, yeast, whole grains and bananas.

fruits and vegetables are very rich in Essential Vitamins and Minerals

Vitamin C:

This mighty vitamin helps boost collagen levels which will support skin elasticity but it also works to strength blood vessels.

You’ll find Vitamin C in everything from green and red peppers, kiwi, cantaloupe and strawberries and of course, oranges.

Vitamin D:

The perfect vitamin when it comes to stronger, healthier bones.

You’ll find it in eggs, fish, and mushrooms, just to name a few.

Vitamin E:

You’ll want to load up on Vitamin E in order to improve blood circulation and protect yourself from free radicals.

You can find this vitamin in sunflower seeds and tomatoes.

Vitamin K:

You’ll find this vitamin in most leafy greens, such as kale, spinach and broccoli. Vitamin K supports blood coagulation.

Folic Acid:

This vitamin promotes cell regeneration and repair so you’ll want to make sure you’re getting enough in your diet. You’ll find it in beans, peas, lentils as well as asparagus, broccoli and citrus fruits.


Great for keeping your teeth and bones healthy. We all know you’ll find this is in cheese and milk but you can also find it in black molasses.


Iron helps build muscles as well as helping your body heal. You’ll find it in shellfish such as clams and oysters as well as in salmon, liver, spinach, pumpkin seeds and soybeans.

And there you have it! I hope it helps you better understand how the most common vitamins help your body heal, grow and become stronger.

Today, consider how you can begin to include some of these essential vitamins and minerals into your diet. See if these five (5) of the healthiest foods on Earth is available at your area to begin with.

Your body and mind will thank you!

P.S. There are numerous books that deal with this topic as well so find yourself a good read during free times.

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Pam Byc
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