Vitamins and minerals are required for the optimal functioning of your body. To increase your intake of these crucial nutrients, you need to include them in your diet. A vitamin or mineral deficiency symptoms include losing appetite, fatigue, weakness, and weight loss. Lack of vitamins and minerals can also lead to several chronic diseases, including cancer, heart disease, and diabetes.
Acute shortages are often treated with supplementation or other medical intervention. In general, the RDA is based on the average requirement of the body. Some people may need an additional amount of vitamins and minerals. For example, the average condition of Vitamin A is 2-5 µg/day, but the recommended daily intake for some people is as high as 50 µg/day.
Here are 19 essential vitamins and minerals your body needs Daily:
1)Vitamin D:
Vitamin D is known for its role in bone health, but it is also essential for many other functions in the body. Milk and foods such as cereal, fish, and eggs are good resources of Vitamin D.People can obtain them through exposure to sunlight.
2)Vitamin E:
Vitamin E is known for its role in the immune system. It is also essential for the functioning of cell membranes. People can obtain it
through food and supplements.
3)Vitamin K:
Vitamin K is known for its role in blood clotting. It is also essential for the functioning of the bones, and it affects many other functions in the body as well.
4)Vitamin C:
Vitamin C is known for its role in collagen formation, which is necessary for many cell functions. People can obtain it through food and supplements.
5)Iron:
Iron is an essential nutrient for red blood cells and hemoglobin production. People can obtain it
food, but it is also added to some foods such as cereal, fish, and eggs.
6)Iodine:
Iodine is essential for thyroid function, which regulates metabolism and growth. It can be obtained through food like kelp and dairy products rich in iodine.
7)Calcium:
Calcium is necessary for bones, teeth, muscle function, and nerve function. It can be obtained through food, but it is also added to some foods such as cereal, fish, and eggs. It can be obtained through food like dairy products and green vegetables.
8)Magnesium:
Magnesium is an essential nutrient for many functions in the body, including muscle contraction, nerve transmission, immune function, and more. It can be obtained through food like vegetables and grains rich in magnesium.
9)Zinc:
Zinc is an essential nutrient for many functions in the body, including immune function, wound healing, and more. It can be obtained through food like meat, fish, poultry, nuts, beans, and grains.
10)Copper:
Copper is an essential nutrient for many functions in the body, including developing and maintaining blood cells. It can be obtained through food like meat, fish, poultry, nuts, beans, and grains.
11)Selenium:
Selenium is essential for the functioning of the immune system. It can be obtained through food like fish and shellfish and supplements.
12)Chromium:
Chromium is a trace mineral essential for functioning the body’s carbohydrate and fat metabolism. People can obtain it through food like meat, poultry, fish, eggs, legumes, and grains.
13)Manganese:
Manganese is an essential nutrient for many functions in the body, including immune function and the development of bones and teeth. It can be obtained through food like meat, fish, poultry, nuts, and beans.
14)Molybdenum:
Molybdenum is a critical component of several enzyme systems necessary for the body’s metabolism, including sulfite oxidase and xanthine oxidase. It can be obtained through food like meat, poultry, and fish.
15)Folate:
Folate is a crucial component of DNA synthesis in cells. It can be obtained through food like leafy green vegetables.
16)Vitamin B12:
Vitamin B12 is an essential nutrient for the body’s metabolism, including the formation of red blood cells. It can be obtained through food like meat, poultry, fish, and dairy products.
17)Vitamin B6:
Vitamin B6 is an essential nutrient for the metabolism of proteins, fats, and carbohydrates. It can be obtained through food like meat, poultry, fish, dairy products, and grains.
18)Niacin:
Niacin is an essential nutrient for the body’s metabolism of proteins, fats, and carbohydrates. It can be obtained through food like meat, poultry, fish, dairy products, and grains.
19)Pantothenic Acid:
Pantothenic acid is an essential nutrient for many functions in the body, including the metabolism of carbohydrates and fats. It can be obtained through food like meat, poultry, fish, and dairy products.