8 Vitamins & Minerals You MUST Consume For Maximum Health

Why are vitamins and minerals so important in your diet?

Vitamins and Minerals are considered “essential nutrients” because they are nutrients your body does not naturally produce.  You get vitamins from nutrients provided by certain foods and minerals come from either the soil your food was grown in or from seafood.

Eating a balanced diet with as many whole foods as possible will reward sufficient vitamins and minerals.  “Eat the rainbow” is a common term meaning, to eat a variety of fruits and vegetables that simply differ in colors, like a rainbow.

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Many people can be deficient and lack the proper vitamins and minerals in their body, this can be due to a poor diet or your body lacking the ability to absorb certain nutrients from your food.

If you are needing a boost here is a list of 8 must-eat vitamins and minerals and their benefits:

1. Vitamin A – Promotes eye health, reproduction, immune system, and healthy teeth and skin.
   1. Food – Carrots, sweet potato, and cantaloupe melons.
2. Calcium – Strengthens teeth and bones, muscle contraction, and blood coagulation.
   1. Food – Cheese, milk, tofu, black molasses.
3. Vitamin B’s – Energy production, immune function, and iron absorption.
   1. Food – Whole grains, potatoes, bananas, lentils, chili peppers, beans.
4. Iron – Building muscles and maintaining healthy blood.
   1. Food – Clams, Oysters, soybeans, pumpkin seeds, beans, spinach.
5. Vitamin C – Strengthens blood vessels, boosts the immune system, and antioxidant function.
   1. Food – Oranges (Duh), red and green peppers, kiwi, grapefruits, Brussel sprouts, and cantaloupe.
6. Zinc – Promotes a healthy immune system and fertility, makes proteins and DNA, and helps wounds heal.
   1. Food – Oysters, spinach, cashews, beans, pumpkin seeds, and chickpeas.
7. Vitamin E – Blood circulation, acts as an antioxidant fighting free radicals.
   1. Food – Almonds, sunflower seeds, tomatoes, kale, spinach, and mustard greens.
8. Magnesium – Anti-aging, blood coagulation, bone and cell formation, nerve transmission, energy, and nutrient metabolism.
   1. Food – Halibut, spinach, almonds, cocoa, cashews, pumpkin seeds.

A lot of “superfoods” out there are considered just that because they are rich in nutrients such as vitamins and minerals.  While a healthy diet should contain sufficient amounts, being deficient in one or more can cause future health issues.

Or, you just have a poor diet containing no vitamins and minerals which can prove to be self-sabotaging.

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