Vitamins -
vitamins
essential
minerals
Look at everyday its very important
Vitamin A: Found in orange and
yellow fruits and vegetables (carrots,
sweet potatoes, mangoes), leafy
green vegetables (spinach, kale), and
fortified milk.
Vitamin C: Abundant in citrus fruits
(oranges, grapefruits), berries
(strawberries, blueberries), bell
peppers, and broccoli.
Vitamin D: Primarily obtained
through sunlight exposure, but also
found in fatty fish (salmon, mackerel),
fortified milk, and egg yolks.
Vitamin E: Present in nuts and seeds
(almonds, peanuts), vegetable oils,
and leafy green vegetables.
Vitamin K: Found in leafy green
vegetables (kale, spinach), broccoli,
and cabbage.
B Vitamins: Found in whole grains,
lean meats, poultry, eggs, and some
vegetables.
Folic Acid: Found in peas, spinach,
and asparagus
Minerals -
Calcium: Dairy products (milk, yogurt,
cheese), leafy green vegetables, and fortified
foods.
Iron: Red meat, poultry, eggs, beans, and
fortified cereals.
Magnesium: Nuts, seeds, whole grains, and
leafy green vegetables.
vitamin C are not stored and need to be
replenished regularly.
Potassium: Bananas, sweet potatoes, leafy
green vegetables, and avocados.
Vitamin A: Essential for vision, immune
function, and cell growth.
Zinc: Meat, poultry, shellfish, and nuts.
Vitamin C: Acts as an antioxidant and
supports immune function.
Phosphorus: Found in dairy products, meat,
poultry, fish, and nuts
Iodine: Found in seafood, iodized salt, and
dairy products
Selenium: Found in organ meats, seafood,
and walnuts
Chromium: Found in meat, poultry, fish, nuts,
and cheese
Copper: Found in shellfish, nuts, seeds,
whole-grain products, beans, and prunes
Fluoride: Found in fish and teas
Manganese: Found in nuts, legumes, whole
grains, and tea .
Essential vitamins and minerals are
micronutrients vital for maintaining good
health, including vitamins A, C, D, E, K, B1
(thiamin), B2 (riboflavin), B3 (niacin), B5
(pantothenic acid), B6 (pyridoxine), B12
(cobalamin), biotin, folate, and minerals like
calcium, phosphorus, potassium, sodium,
chloride, magnesium, iron, zinc, iodine, sulfur,
cobalt, copper, fluoride, manganese, and
selenium.
Vitamins:
Fat-soluble vitamins: A, D, E, and K are
stored in the body and are found in fatty
foods.
Water-soluble vitamins: B vitamins (thiamin,
riboflavin, niacin, pantothenic acid,
pyridoxine, cobalamin, biotin, and folate) and
Vitamin D: Important for bone health and
calcium absorption.
Vitamin E: An antioxidant that protects cells
from damage.
Vitamin K: Crucial for blood clotting and
bone health.
B vitamins: Play a vital role in energy
metabolism, nerve function, and red blood
cell production.
Minerals:
Calcium: Essential for strong bones and
teeth.
Phosphorus: Works with calcium for bone
health and is also involved in energy
production.
Potassium: Important for maintaining fluid
balance and nerve function.
Sodium: Helps maintain fluid balance and
nerve function.
Chloride: Plays a role in fluid balance and
nerve function.
Magnesium: Involved in muscle and nerve
function, blood sugar control, and energy
production.
Iron: Essential for carrying oxygen in the
blood.
Zinc: Important for immune function, wound
healing, and cell growth.
Iodine: Necessary for thyroid hormone
production.
Sulfur: Involved in protein structure and
various metabolic processes.
Cobalt: A component of vitamin B12.
Copper: Involved in energy production and
iron metabolism.
Fluoride: Strengthens teeth and bones.
Manganese: Involved in bone formation and
metabolism.
Selenium: An antioxidant that protects cells
from damage.