11 Best Vitamins and Minerals for a Healthy Body

Enough vitamins are important for the growth and functioning of our body. We have different body types but all kinds of body types require vitamins and minerals for a healthy function. To maintain a healthy functioning of the body a person has to consume a healthy diet. Nourishment is required to maintain good skin, to have shiny hairs and to build a healthy body.

We all know that for our healthy body and lifestyle we need to build the amount of food we are taking. Eating too much or eating too little wouldn’t help us, it will only lead to misleading and misfunctioning. Before understanding that what kind of vitamins and minerals are necessary for our body, hair and skin, we need to understand that intake of these vitamins in a required amount is important. Balancing the things we are consuming plays a major role in our life.

Along with these vitamins and minerals, our body also needs nutrients such as proteins, carbohydrates and dietary fats to thrive in body growth and development.

Different vitamins and minerals affect the different body parts. Some vitamins and minerals are good for hair, some are good for skin and some are good for other parts like teeth, liver, eyes, etc. Also, some vitamins and minerals help in coagulation or maintaining immune.

11 Needed Vitamins And Minerals For Your Body –

  7. Iron
  8. Zinc
  9. Calcium
  10. Folic Acid
  11. Chromium

Different essential Minerals and vitamins are given above that are required for a healthy and immune body.

Moving on to the depth let’s talk deeply about the vitamins sources and their effects on our body-

Vitamin A

The intake of Vitamin A leads to healthy development and growth of the body. It also helps in maintaining healthy teeth and skin.

Source from we can get this Vitamin A

Carrots and other orange foods including sweet potato and cantaloupe melons give you Vitamin A. All the food items which get their hue from the carotene pigment serve you a major amount of Vitamin A.

Source from we can get this Vitamin A

Vitamin B

A source of energy production, immune function and iron absorption.

Its natural sources

This is a crucial group of nutrients that can be found in whole raw or unprocessed foods, specifically whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast and molasses.

vitamin b source

Vitamin C

It is a way to Strengthen blood vessels and to give skin its elasticity, anti-oxidant function and iron absorption.


Almost we all are aware of its source– oranges! But oranges are not the only source – other veggies and fruits that are packed with Vitamin C include guava, red and green peppers, kiwi, grapefruits, strawberries, Brussels sprouts and cantaloupe.

vitamin c source

Vitamin D

Strong healthy bones are built by consuming Vitamin D

Source of Vitamin D  

You can get this vitamin by spending a few minutes out in the sun and can stimulate its production but you can also get this nutrition from eggs, fish and mushrooms.

Vitamin D source

Also read Top 10 Best Foods to Improve Mental Health


Helps in good blood circulation and protection from free radicals.


Our favorite Vitamin E-rich food is almond. You can also rely upon other nuts, sunflower seeds and tomatoes to reap the benefits of Vitamin E.

Vitamin E source

Vitamin K

Impact on the body by providing good blood coagulation – that means at the time of injury your blood gets clot so for having good coagulation you need to take enough amount of Vitamin K.


Leafy vegetables are the worthy natural sources of Vitamin K – so make sure that you’re having lots of kale, spinach, Brussels sprouts and broccoli in your daily diet.

Now as I have shared the Vitamins which are required for a healthy body, skin and hair let me also give highlight the minerals which are necessary for the healthy functioning of the body.

Vitamin k source


Iron plays an important role in Building muscles naturally and maintaining healthy blood.


 You might be surprised to know that clams take the top place for iron-rich content consumption, followed by oysters and organ meats like liver. The one’s who are vegetarians among us can have a fair quantity of soybeans, cereals, pumpkin seeds, beans, lentils and spinach because these are great sources of iron.

Source of iron


Effective for Immunity, growth and fertility.


Can achieve zinc mineral from Seafood like oysters, along with spinach, cashews, beans and –hold on– dark chocolate (the thing most of us love). Definitely going to mention this everywhere that dark chocolate gives you the right amount of zinc. Wait! Just take care of your teeth, eat it in normal quantity. Too much eating of anything is bad.

Natural source of zinc


We are already aware that calcium is on the yes list for Healthy teeth and bones.


We already know that the best sources for obtaining calcium are dairy products like yogurt, cheese and milk, along with tofu and black molasses.

Natural source calcium



Folic acid is very effective for cell renewal and preventing birth defects in pregnancy.


 To intake folic acid there are plenty of scrumptious/ delicious natural sources of folic acid, including dark leafy greens, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets and corn.

natural source of folic acid


It is valuable for Glucose function – making sure every cell in your body gets energy as and when needed.


 As long as you are taking a good diet that contains servings of whole grains, fresh vegetables and herbs, you should be getting enough chromium.

chromium source

FAQS about vitamins and minerals

  • Having tablets for obtaining any vitamin is good?

No, being a person favoring natural sources I wouldn’t say that take medicines or tablets for fulfilling the vitamin and mineral need. Just try to seize it from natural sources like vegetables, fruits, dairy products, etc.

  • Can a over amount of intake of vitamins and minerals is good for health?

Purely no, heavy intake of anything shows negative effects like indigestion, nausea, etc

  • Healthy diet means we shouldn’t eat cheat meal at all?

Eat cheat meals less. Eating healthy doesn’t mean you shouldn’t touch the junk at all, eat less amount of it to maintain your body because sometimes you can be in a situation where you wouldn’t be able to eat healthy food.

  • Is it okay to eat each and every vitamin everyday?

This is a thing that if we divide the list of intake our body gets time to manage the intake it has consumed. Our body needs time to use the nutritions we are having, so just eat by dividing it into different days or times.


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