Published On: Mon, Dec 21st, 2015

Essential vitamins and minerals in everyday diet



To keep the body fit and healthy that works at crest effectiveness and in a way to uphold a lucid mind we require to give the body with necessary vitamins and minerals every day. You cannot anticipate your body to execute fine if it does not get the fuel essential for it to work correctly.

A few vitamins required by the body are:

Vitamin A is very important for the immune system, vision, and reproduction. We can have Vitamin A in the foods for example sweet potatoes, carrots, spinach, cantaloupe, and fortified cereals.

Vitamin B1 (thiamine) is significant for the body to develop several proteins and several carbohydrates. We can get Vitamin B1 from potatoes, green peas, all grains; augment prepared bread and cereals, pork, and black beans.

Vitamin B2 (riboflavin) assists in constructing red blood cells and transferring food into oomph. Vitamin B2 is possessed in milk, all the grains, yogurt, eggs, cheese, and mushrooms.

Vitamin B3 (niacin) assists in absorption. We can get Vitamin B3 from fish, meat, poultry, potatoes, asparagus, mushrooms, all the grains and prepared cereals.

Vitamin C props up the immune system assist the body in constructing collagen and guards beside cell injury. We can get Vitamin C from citrus fruits, red and green peppers, cantaloupes, strawberries, broccoli, and tomatoes.

Vitamin D is important for bone strength, muscles, and the immune system. We can get Vitamin D in fatty fish, milk, and eggs.

Vitamin E assists to guard beside cell injury. We can get Vitamin E from prepared cereals, sweet potatoes, shrimp, peanuts, peanut butter, almonds and sunflower seeds.

Vitamin K is essential for bone strength and blood clotting. We can get Vitamin K from green vegetables, for example, cabbage, spinach, kale and in broccoli, chickpeas, eggs, and milk.

Several minerals required for a fit body comprise:

Calcium is much important for strong bones and strong teeth and aids with blood clotting. We can get Calcium from liver, eggs, milk, peanuts, Cheese, yogurt, tofu, pudding, and spinach.

Magnesium is necessary for bone fitness, heart rhythm and working of the nerves and muscles. We can get Magnesium from leafy green vegetables, soybeans, nuts, oysters; black-eyed peas, potatoes, and quinoa.

Iron is very important for red blood cells and for the contraction of muscles. We can get Iron from beef, turkey, tofu, dried fruit, dried beans, spinach, and lentils.

Potassium assists by the work of the nervous system assist in managing blood pressure and supports the filtration of blood by the kidney. We can get Potassium from milk, bananas, potatoes, cantaloupe, grapefruit, soybeans, and tuna.

Zinc assists the immune system and nerve works and is essential to keep a sense of smell. We can get Zinc from oysters, pork, beef, black beans, yogurt, crabmeat, peanuts, and milk.

It is significant to consume a diverse diet every day which includes the required fresh fruits, vegetables, dairy, all the grains and lean protein.


About the Author

Sidra Muntaha

- Sidra Tul Muntaha is a journalist (MA-Mass Communication and M.Phil in Mass Communication) based in Lahore. She is working as an editor at fashion, style and entertainment in the section of the Kooza. She writes fashion and entertainment articles for The Kooza News.