Vitamins and minerals are essential micronutrients that play crucial roles in maintaining good health. Here’s a brief summary of some important vitamins and minerals and their contributions to your health:

Vitamins:

• – Vitamin A: Supports vision, immune function and skin health. Found in foods like carrots, sweet potatoes and spinach.
• – Vitamin C: An antioxidant that boosts the immune system, promotes skin health and aids in wound healing. Commonly found in citrus fruits and berries.
• – Vitamin D: Vital for bone health, as it helps the body absorb calcium. Also plays a role in immune function. Sunlight is a natural source, and it’s found in some foods like fatty fish.
• – Vitamin E: An antioxidant that protects cells from damage and supports skin health. Nuts, seeds and vegetable oils are good sources.
• – Vitamin K: Essential for blood clotting and bone health. Found in leafy greens like kale and spinach.
• – Vitamin B Complex (B1, B2, B3, B5, B6, B7, B9, B12): These vitamins are involved in energy production, metabolism and various bodily functions. Sources include whole grains, dairy, and lean meats.

Minerals:

• – Calcium: Critical for bone and teeth health, muscle function, and blood clotting. Dairy products, leafy greens and fortified foods are sources.
• – Iron: Necessary for oxygen transport in the blood and overall energy. Found in red meat, poultry, beans and leafy greens.
• – Magnesium: Supports muscle and nerve function, bone health, and energy production. Nuts, seeds and whole grains are rich sources.
• – Potassium: Essential for heart and muscle function, as well as maintaining proper fluid balance. Bananas, potatoes and citrus fruits are good sources.
• – Sodium: Required for nerve and muscle function and maintaining fluid balance. Commonly found in table salt and processed foods.
• – Zinc: Important for immune function, wound healing, and DNA synthesis. Found in meat, dairy, and legumes.
• – Selenium: Acts as an antioxidant and supports immune function. Found in nuts, seafood and whole grains.
• – Iodine: Critical for thyroid function and hormone regulation. Main dietary source is iodized salt.
• – Copper: Needed for the formation of red blood cells and overall immune health. Nuts, seeds and seafood are sources.
• – Phosphorus: Supports bone and teeth health, as well as energy production. Present in dairy, meat and whole grains.

It’s important to maintain a balanced diet that includes a variety of foods rich in these vitamins and minerals to ensure overall health and well-being.