Health A to Z

A B C D E F G H I J K L M N O P Q R S T U V W X Y Z

Vitamins and minerals

Vitamins and minerals are micronutrients necessary for the body to perform various everyday functions. These micronutrient productions do not form in our bodies; you’ll obtain this from food and nature. 

Vitamins

Vitamins are organic substances classified as either fat-soluble or water-soluble. 

Vitamin A

Benefits

  • It helps the body’s natural defense against illness and infection work properly
  • Supporting vision in dim light
  • Keeps skin healthy 

Good sources of vitamin A include:

  • Cheese
  • Eggs
  • Oily fish
  • Fortified low-fat spreads
  • Milk and yogurt
  • Liver and liver products
You can also obtain vitamin A from good sources of beta-carotene

The primary food sources are:

  • Green, yellow, and red(leafy) vegetables, like spinach, carrots, sweet potatoes, and red peppers
  • Yellow fruit, like mango, papaya 

Vitamin B

Vitamin B comes under different types:

  • Thiamin (vitamin B1)
  • Riboflavin (vitamin B2)
  • Biotin (vitamin B7)
  • Vitamin B6
  • pantothenic acid
  • Niacin (vitamin B3)
  • Folate and folic acid
  • Vitamin B12
Vitamins and minerals

Benefits

  • Keeps the nervous system and skin healthy
  • It helps the body to release energy from food.

Commonly, the good source of Vitamin B:

  • Peas
  • Bananas and oranges
  • Nuts & cereals
  • Liver
  • Soya beans
  • Milk
  • Eggs
  • Mushrooms
  • Plain yogurt
  • Fish, meat, and chicken
  • Wheat flour
  • Avocado 

Vitamin C

Benefits

  • It helps maintain healthy skin, bones and cartilage, and blood vessels
  • Helps with wound healing

Good sources include:

  • Citrus fruit, oranges, and lemon
  • Strawberries
  • Peppers
  • Broccoli
  • Sprouts
  • Potatoes 

Vitamin D

Our body produces vitamin D from direct sunlight on the skin.

Certain foods provide vitamin D:

  • Oily fish
  • Red meat
  • Liver
  • Egg yolks
  • Fortified foods 

Vitamin E

Benefits

Vitamin E helps maintains skin healthy and eyes and strengthens the body’s natural defense against illness and infection.

Good sources include:

  • Plant oils
  • Nuts and seeds
  • Wheatgerm 

Vitamin K

Benefits

Vitamin K helps with blood clotting and healing and keeps bones healthy.

Vitamin K sources are in the:

  • Green leafy vegetables
  • Vegetable oils
  • Cereal grains
  • Dairy products 

Minerals

Minerals are inorganic elements contained in soil and water, which the plants observe or get consumed by animals. 

Calcium

Benefits

  • Strengthens bones and dental health
  • Regulating muscle contractions
  • Governing blood clots normally

Sources of calcium include:

  • Milk, cheese, and other dairy foods
  • Green leafy vegetables
  • Bread and anything made with fortified flour
  • Fish where you eat the bones 

Iodine

Benefit

Iodine helps make thyroid hormones healthy.

Good food sources of iodine include:

  • Dairy products
  • Eggs
  • Sea fish
  • Shellfish 

Iron

Benefits

Iron helps in the creation of red blood cells.

Good sources of iron include:

  • Liver
  • Fortified breakfast cereals
  • Red meat
  • Beans
  • Nuts
  • Dried fruit
  • Soybean flour

For personalized advice and support tailored to your health needs, consider our free doctor consultation service, where you can connect with experienced professionals ready to assist you.

Reviewed by – Dr. Priyanka, MBBS MD Microbiology
Page last reviewed: 04 October 2022