The Most Important Vitamins and Minerals And Where To Get Them?

Everything in life is a choice and that includes the food we eat. Yes, we also have a choice to be healthy and fit. Being healthy is not just a state of mind and body but a decision. A well-balanced nutrition is undeniably hard to achieve especially these days when we live in a world with all the modern trends. But all we need is the right knowledge about nutrition and the self discipline to choose the right kind of food.

Vitamins And Minerals

In this hub we will take a look at the following vitamins and minerals and explain why are they important and where do they come from:

  • Vitamin A
  • Vitamin C and D
  • Vitamin E and K
  • Calcium
  • Zinc and Magnesium
  • Iodine and Iron
  • Potassium and Phosphorus

Vitamin A

Vitamin A is necessary for maintaining normal eyesight and boosts immune system. Common sources of this vitamin are sweet potato with peel, carrots, spinach, squash, papaya and cereals.

Vitamin C and Vitamin D (Calciferol)

Vitamin C acts as an antioxidant that protects against cell damage, boosts the immune system and helps form collagen in the body. Its common sources are citrus fruits, red and green peppers, kiwis, oranges, strawberries, broccoli. Most fruits and vegetables are rich in vitamins C. I think this is the most widely know vitamin out there.

Vitamin D, on the other hand is crucial in the absorption of calcium to maintain strong and healthy bones and teeth. It can be produced in our bodies if we are exposed to the sun or it can be introduced into our bodies by eating foods such as fish liver oils, some milk products, and some cereals.

Vitamin E (alpha-tocopherol) and Vitamin K

Vitamin E gives you a healthy and younger-looking skin and hair. It acts as an antioxidant that protects cells against damage. Common sources of it are cereals, sunflower seeds, almonds, peanut butter and vegetable oils.

Vitamin K is essential in blood clotting and bone health. You can get it from green vegetables like spinach, collards, and broccoli, brussels sprouts and cabbage.


The most important or to put it better - the most used mineral in our body is calcium. It is needed larger amounts compared to other minerals and is essential for healthy bones, blood clotting, muscle contraction, and the transmission of nerve signals. We can get it from foods like milk, yogurt, hard cheeses, cereals, spinach. But beware that some argue that drinking milk actually depletes your body of calcium. Check this article for more info -

Which Fruit Has The Most...?

If you have ever wondered which fruit has the most Vitamin C, B, D, E, K... and the most is a site that lists everything that you need to know about vitamin and mineral content of fruits:

Zinc and Magnesium

Zinc is a mineral that helps our immune system and and nerve functions. We can get it from eating red meats, some seafood, and some cereals.

Magnesium is the heart-friendly mineral because it helps maintains normal heart rhythm, and helps the heart muscle in general. It also helps with nerve functions, and bone strength. You can get it from green leafy vegetables, Brazil nuts, almonds, soybeans, halibut, and quinoa to mention a few.

Iodine and Iron

Iodine is essential in the production of thyroid hormones, and can be obtained from Iodized salt and sea foods.

Iron, on the other hand is a key component of red blood cells and many enzymes. Cereals, beans, lentils, beef, eggs and green leafy vegetables are some common sources of iron.

Potassium and Phosphorus

Potassium is an electrolyte that maintains normal fluid balance, controls blood pressure and reduces our risk of kidney stones. Potassium-rich foods are Sweet potato, bananas, yogurt, tuna, and soybeans to name a few.

Phosphorus is an essential mineral which helps cells to function normally; aids the body in producing energy and is also a key component in bone growth. Drink milk and eat peas, meat, eggs, some cereals, dairy products and breads to get phosphorus.

Video Overview

Here is a video overview of the important vitamins and minerals.

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