Regular Food Sources for Vitamins and Minerals


Vitamin A Retinol – Vitamin A counteracts eye issues, advertises a solid insusceptible framework, is vital for the development and improvement of cells, and keeps skin sound. Vitamin A needs fat for retention, change, and utilization. Source: Orange-colored leafy foods (e.g., carrots, sweet potatoes, pumpkin). It is additionally show in dull green, verdant vegetables.

Vitamin B1 – Needed to process vitality and to backing the sensory system. Source: Cauliflower, pineapple, orange, leek

Vitamin B2 – Supports the development of solid skin, hair, and nails. Likewise required for vitality generation. Source: Broccoli, apricots, spinach, and watercress

Vitamin B3 Niacin – Niacin is required for vitality creation, and it aides advertise an inclination of quiet. Source: Bean grows, strawberries, parsley, chime peppers, avocados, figs and dates

Vitamin B5 Pantothenic Acid – Needed for vitality creation and to control the impacts of anxiety. Source: Broccoli, berries, watermelon, celery, nuts

Vitamin B6 Pyridoxine – Ideal for handling protein, Vitamin B6 is additionally utilized for supporting the apprehensive and insusceptible frameworks, and is fundamental for solid skin. Source: Oranges, brassicas, bananas, watermelon, pumpkin seeds

Vitamin B12 Cobalamine – Needed to metabolize iron and for a sound sensory system.

Vitamin B12 Supplements

Folic Acid – Works best when consolidated with Vitamins B6 and B12. Fundamental in promptly pregnancy for solid fetal advancement. Source: Citrus apples and oranges, broccoli, Brussels grows, lettuce, beets, apricot, pumpkin, almonds

Vitamin C Ascorbic Acid – Supports invulnerability. Fundamental for solid bones, teeth, gums, and veins. Required for skin repair and helps recovery. Structures collagen. Helps in retention of iron and calcium, and ensures against coronary illness and growth. Helps cerebrum capacity. Source: Raspberries, broccoli, strawberries, dark currants, citrus products of the soil, papaya, kiwi apples and oranges, tomatoes, chime peppers, cabbage, cauliflower, watercress

Vitamin D – Vital in helping calcium construct solid bones and teeth. Vitamin D additionally ensures against breast and prostate growth. Source: Mainly made by the skin on presentation to the sun. Thirty minutes for every day is required on the face, hands, and arms throughout the sunny months.

Vitamin E – Protects cell layers and tissues from harm by oxidation. Supports in the shaping of red platelets and the utilization of Vitamin K. Pushes capacity of a health circulatory framework. Source: Nuts and seeds and their oils, dim verdant vegetables

Vitamin K – Essential for sound blood thickening, and inordinate dying. Additionally required to keep up solid bones. Source: Leafy green vegetables, cauliflower, cabbage, spinach


Calcium – Essential for sound bones, muscle and heart health, and blood thickening. Source: Green verdant vegetables, broccoli, cabbage, kale

Chromium – Regulates glucose levels. Source: Mushrooms, carrots, cabbage, lettuce, oranges, fruits, bananas

Iodine – Needed for thyroid health, digestion system, vitality, and mental capacity. Source: Vegetables hold iodine (yet just in the event that they have been developed in iodine-rich soil); kelp

Iron – Needed to make blood, and convey oxygen to cells. Iron insufficiency can bring about dormancy and abated mental capacity. Iron from plant sources is multiplied when brought with nourishment sources that hold a lot of Vitamin C. Source: Dark green verdant vegetables, dried apples and oranges, nuts and seeds

Magnesium – Needed for solid bones; works in cooperative energy with Calcium. Source: Green verdant vegetables, citrus foods grown from the ground, dried products of the soil, nuts and seeds

Manganese – Aids in the digestion system of fats and sugars. Source: Green verdant vegetables, peas, beets, nuts

Phosphorus – Important for bones and teeth. Source: Celery, broccoli, melon, grapes, kiwi apples and oranges, dark currants

Potassium – Needed for solid nerves, mind health, and great kidney capacity. It balances from salt and serves to lower circulatory strain. Source: All leafy foods

Selenium – Antioxidant properties, and is useful for liver and cardiovascular health. Source: Brazil nuts, green vegetables, garlic, onions, tomato

Sodium – Needed for solid nerve capacity; adjusted by potassium and water. Source: All leafy foods, ocean vegetables

Sulfur – Maintains solid skin, hair, and nails. Source: Cabbage, garlic, onion, radish, cucumber, watercress, grapes and berries

Zinc – Involved in protein digestion system. Imperative for development and recuperating, proliferation, safety and processing. Source: Broccoli, cauliflower, carrots, cucumbers, raspberries, nuts and seeds.