5 Vitamins and Minerals You Should Have Every Day

Getting the right nutrition is important to keep your body fighting fit, but this goes beyond protein, carbs, fibre, and healthy fats. You also need to make sure that the food you are consuming is giving you the right vitamins and minerals each day, which is why it’s always a good idea to brush up on your nutrition knowledge so that you can stay healthy and give your body everything it needs. While there are more than 5 important minerals and vitamins that you should be consuming daily, these are some that you need to look out for.

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1. Calcium

Calcium is important for bone health and strong teeth, but it can also aid with maintaining healthy blood pressure, muscle function, and hormone secretion. You can make sure you’re getting calcium into your diet through dairy products like cheese, milk, and yoghurt, but it can also be found in spinach, soy, tofu, and rhubarb. It’s good to rely on these latter options too, as the dairy products can also be high in fats and too much of this can lead to weight gain and high cholesterol if you are choosing full-fat options.

2. Vitamin C

Vitamin C is likely to be one of the most recognizable vitamins when you think about general health, and you can get plenty of it by eating fruits and vegetables such as oranges, pineapples, carrots, tomatoes, and bell peppers to name a few. You can also easily get supplements like these Liposomal Vitamin C sachets from Abundance & Health to give you a boost each day should you need it. Vitamin C helps your skin and tissue stay healthy, boosts your immune system, and also benefits your bones and teeth as well.

3. Vitamin E

Vitamin E can help your health by also helping with muscle function, reducing your risk of cancer and heart disease, and it is said to also help reduce the risk of Alzheimer’s disease. It can also help to prevent blood clots by helping to dilate blood vessels and for general organ function. You can find plenty of vitamin E in avocados, spinach, seeds, nuts, and whole grains.

4. Iron

A lack of iron can result in lethargy and a weakened immune system. Iron can help to provide better brain function, increase energy levels, and carry oxygen in your bloodstream which is essential. You can find iron in red meats, leafy greens, and legume vegetables. However, it is important to note that too much iron can result in gastrointestinal problems, and induce diarrhoea, vomiting, and stomach pain. It can also result in liver damage if these levels are very high and have been left unchecked, so make sure you’re not going over the recommended daily dose of between 8 and 18 milligrams.

5. Vitamin B

The benefits of vitamin B include reducing your risk of heart disease and strokes, aiding normal brain function, improving cholesterol levels, blood cell production, and normalising your metabolism. You can find vitamin B in leafy greens, whole grains, meat, and fish.

While there are many other important vitamins and minerals you need to incorporate into your daily diet, these are all great places to start maintaining good health.