Essential Vitamins And Minerals That Your Body Needs

Essential Vitamins And Minerals That Your Body Needs

Many individuals take vitamin or mineral supplements every day as a kind of health insurance generally without seeing how they work and what they do. Supplements, for example, riboflavin, vitamin C, zinc, and numerous others are fundamental to great wellbeing.

These vital supplements are fundamental for the well being since they enable the body to utilize the vitality put away in nourishment. However, they are not a viable replacement for nourishment. Actually, vitamins and minerals are facilitators that empower the body to utilize the energy that is stored in the sustenance.

These supplements are only required in trace amounts by the body.  Just taking vitamin and mineral supplements without having proper diet resembles sending in bricklayers to construct a wall, yet fail to supply the blocks.

What is the difference between vitamins and minerals?

It is recognized by most of the people that vitamins and minerals are two unique things. However, they likely do not recognize what vitamins and minerals their body needs and what they are useful for.

For this purpose, we need to know the difference between vitamins and minerals.


Vitamins, for instance, are fundamental to life. They control digestion and help the procedures that obtain energy from processed nourishment. They additionally work in conjunction with enzymes as coenzymes which empower the body to perform its functions and activities, or also help to build and feed cells. Vitamins are additionally either:

  • Fat-soluble vitamins
  • Water-soluble vitamins

Fat-soluble vitamins

Fat-soluble vitamins store in the body tissues. They require fatty acids to get absorbed and transported. Thus, if you are on the fat-free diet, then you may have to face specific deficiencies as fat-soluble soluble vitamins will not get transported and absorbed properly and efficiently. Vitamins A, D, E, and K are fat-soluble vitamins. Beta-carotene is additionally a fat-soluble vitamin.

Water-soluble vitamins

Water dissolvable vitamins must be consumed on a regular basis as they cannot be stored in the body. Thus, they need to be frequently replenished in the body. Water-soluble vitamins are B-complex, which comprises of vitamins B1, B2, B3, B5, B6, and B12. Biotin, vitamin C, and Folic Acid are additionally water-soluble vitamins. It is suggested to take water soluble vitamins at the divided time of the whole day. That is one reason it is best to eat small meals in a day as compared to one or two main meals. Moreover, like animals, we, the human cannot produce vitamin C in our bodies. Thus, along these lines it is fundamental that you focus on how much vitamin C you are taking, that is the primary way your body will persuade enough to be sound and healthy.


For the proper composition of body fluids, minerals are essential for our body. They are likewise required for the composition and development of blood and bones. Moreover, minerals play a role in the building and feeding of cells. The minerals our body require the most are:

  • Calcium
  • Sodium
  • Chromium
  • Iodine
  • Sulfur
  • Magnesium
  • Boron
  • Copper
  • Cobalt
  • Zinc
  • Potassium
  • Manganese
  • Selenium
  • Iodine
  • Vanadium
  • Silicon and
  • Phosphorus.

Minerals are required in different amounts and similar to vitamins, are essential to the body’s wellbeing. Minerals additionally give you constant energy.

The ideal approach to get your required measure of vitamins and minerals is through your eating regimen. The vitamins and minerals can efficiently break down within the food they are present.

RELATED: Do Multi Vitamins Help In Menopause?

Why vitamins and minerals are essential to your body?

Basically, vitamins and minerals promote our development and advancement, strengthen immunity, and help our organs and cells to work suitably.

Indeed, vitamins and minerals, help to keep your body strong and healthy. As per the latest Dietary Guidelines, you need vitamins and minerals in your eating routine

The lack of vitamins and minerals can lead you to a few healthful issues like osteomalacia, retarded growth, kwashiorkor, mental retardedness, pellagra, goiter, rickets, anemia and so on.

For instance, Vitamin E is one of the required cancer prevention agents in our body. As indicated by Dietary Guidelines, the normally required measurement of vitamin E in grown-ups is just 15 IU (International Unit) every day.

So, you have to realize that Vitamin E insufficiency can cause hemolytic anemia like illnesses. Furthermore, as per investigations, the inadequacy of Vitamin E likewise assumes a vital part for androgenic alopecia (male pattern baldness).

RELATED: Dietary supplements – Healthy or damaging for you?

Some essential vitamins and minerals needed by our body

Numerous vitamins and minerals are required by our body, and it would be too long to depict every mineral and every vitamin. The following is an outline of the vital vitamins and minerals that are most important to discuss.

Essential vitamins

Vitamin B

Vitamin B has many structures. One of them is called Thiamin. It keeps the cell membranes and the sensory system in their proper structure and functioning. They can be found in bread, grains, and potatoes.

Vitamin B additionally contains folate, which synthesizes folic acid. This is essential for expecting mothers to be to reduce the odds of the child having spinal bifida, which affects the spine.

The other form of the vitamin is called Riboflavin, which is connected with the development and growth of DNA, and other biochemical reactions. They can be found in yogurt, cheese, red meat, beans, and fish.

Vitamin C

It is also known as ascorbic acid. Vitamin C produces collagen and veins required for gums and teeth. They can be found in oranges, strawberries, blackcurrants, Brussels sprouts and potatoes.

Vitamin D

This vitamin aids in the absorption of mineral calcium and phosphorus. It can be obtained from sunlight, yet it can likewise be found in eggs and fish.

Vitamin E

This is a cancer prevention agent which can lessen the way toward aging in the body. It additionally delivers red platelets and anticipates blood thickening. It can be found in prawns, almonds, nuts, and beans.

RELATED: Can Vitamins Improve The Health OF Your Hair?

Essential minerals

Minerals are expected to help biochemical reactions in the body. For instance, sodium controls the measure of water in the body utilized when we are sweating during physical activities like exercise, or when the climate is at a high temperature.

The body controls the measure of water in association with sodium. There are a lot of minerals required for our bodies. Some of the important minerals are:


It is found in bones and teeth which keeps them solid and sound. Vitamin D is required for the efficient absorption of calcium. So, the required intake of Vitamin D is required to abstain from lessening the odds of ineffectively managed gums and teeth.

Incredible sources of calcium incorporate spinach, cheese, milk, yogurt, and almonds.


Copper is responsible for producing the pigments in the hair, skin, bones, and teeth. It is associated with a number of procedures including the processing of iron, the part of the working of the sensory system and to protect the body cells from chemical damage.

Copper can be found in fish, nuts and wholegrain nourishments.


Being a component of red platelets, iron is an essential mineral. It carries and helps to transport oxygen throughout the body. Ladies require more iron than men because of ladies experiencing certain body changes including pregnancy, labor, and menstrual cycle.

Anemia is the most across the board reason for lack of poor iron intake. Pregnant and breastfeeding females are more prone to it. Great sources of iron-rich foods are red meat, fish, and spinach.


Important in the development of immunity system particularly DNA. It additionally controls the male hormone testosterone and transforms this into the female sex hormone estrogen.

Incredible sources of zinc incorporate soya beans, eggs, nuts and dairy items like cheese, yogurt, and milk.


Source of information



The author is a Medical Microbiologist and healthcare writer. She is a post-graduate of Medical Microbiology and Immunology. She covers all content on health and wellness including weight loss, nutrition, and general health. Twitter @Areeba94789300

Leave a Reply
Your email address will not be published. *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

error: Content is protected !!