Vitamin D is an essential nutrient also known as the sunshine vitamin
Vitamin B helps convert the food we eat into energy
We’ve all grown up knowing the fact that vitamins are of various types and those alphabetical connotations signify certain crucial things. But how many of us are actually aware of what those alphabets that always accompany vitamins denote? What stake do those important names in the periodical table hold in the keeping us hale and heart? It is vital to know whether the body is getting the right nourishment that it needs, for food to get converted into fuel.
According to Dr Parveen Verma, Physician and Nutritionist at Kailash Hospitals, "A deficiency in any of the micro-nutrients can have a harrowing effect on the body." She advises us to choose our food wisely in order to tap all effective micro-nutrients that the body needs. We bring to you a list of 23 minerals and vitamins that are a must.
1. Vitamin A: It is extremely important for good vision and it also keeps the skin healthy. Whether its sweet potatoes or carrots and mangoes, they are great sources of vitamin A.
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2. Vitamin B: It helps convert the food into energy. Watermelons and squashes are rich in Vitamin B.
3. Vitamin C: It helps in making collagen in the body and builds your immunity against infections. Oranges, citrus fruits and broccoli are a must have.
4. Vitamin D: It helps strengthen teeth and bones and facilitates in the absorption of calcium in the body. Sunlight is the greatest source of vitamin D but foods like mushrooms, soy milk and fatty fish are also good sources.
5. Vitamin E: It is the best form of antioxidant desired by the body. All green leafy vegetables are rich in Vitamin E.
6. Vitamin F: It contains polyunsaturated fatty acids. They are essential for healing wounds and for the metabolism. Certain kinds of oils, nuts and fish are rich sources.
7. Calcium: It is essential for bones, secretion of hormones and also activates certain enzymes that are important for the body. Milk, broccoli, ragi and spinach must be added to one's diet.
8. Potassium: It regulates your blood pressure and keeps a balance of the fluids in the body. Legumes like rajma and grains are ideal.
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9. Magnesium: It is important for chemical reactions that the body carries out. It also contributes to strengthening of bones. Spinach and pumpkin seeds help in building it.
10. Iron: Iron helps build to the hemoglobin in the blood. Spinach, nuts and chia seeds are good sources of iron.
11. Vitamin B1 (Thiamin): It is very important for healthy hair and brain. Soy milk is a great source of vitamin B1.
12. Vitamin B6 (pyridoxine): It reduces the risk of heart disease. Bananas and watermelons have high levels of Vitamin B6.
13. Vitamin B12 (Cobalamin): It helps in making new cells and breaking some amino acids. Eggs and fish are rich sources of vitamin B12.
14. Riboflavin: It is excellent in preventing migraines. It is also known as Vitamin B2. Eggs, meat, legumes and beans are rich in it.
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15. Biotin: It helps in the synthesis of glucose. All whole grains have biotin.
16. Choline: It helps in the release of acetylcholine, which aids brain activity. Peanuts are rich sources of choline.
17. Folic acid: It is essential for all women in their child bearing age. It prevents birth defects. It is found in tomatoes, orange juice, chickpeas and eggs.
18. Vitamin K: It can prevent fractures specially those of the hip. It widely found in cabbage and broccoli.
19. Copper: It helps to make red blood cells. It is commonly found in prunes and shell-fish.
20. Chloride: Chloride is very important in order to carry out effective digestion. Chloride is found in sea salt, celery, rye, tomatoes and lettuce.
21. Phosphorous: It helps to transfer nutrients in and out of our cells, and is also a part of the DNA. Green peas are sources of phosphorous.
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22. Zinc: It is needed for the proper functioning of our senses such as taste and smell as well as for healing wounds. It is found in sea food, beans, nuts and chicken.
If your vitamin and mineral intake is at its optimum best, you'll be less vulnerable to infections or diseases.
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