Your Body Needs These Vitamins And Minerals

Trusted Health Products

Written By Lewis Robinson / Reviewed By Ray Spotts

Vitamins and minerals, along with other nutrients like proteins, carbs, and dietary fats, help your bodies grow and thrive. Each of these vital vitamins and minerals contributes to our general health in distinct ways.

According to the National Institutes of Health's Dietary Supplements fact sheets, most of us acquire what we need from our regular diets, with different foods offering different vitamins and minerals. Some people, however, may have problems that necessitate vitamin or mineral supplements in addition to their regular diet.


Most of the body's calcium, which is essential for structural support, is found in the teeth and bones. The remainder is present in the blood, muscles, and intracellular fluids, where it is involved in several metabolic, neurological, and muscular activities.

Women who have an elevated risk of osteoporosis (postmenopausal) and people who do not consume dairy products are the most likely to need calcium supplements (a key source of calcium).

Dairy products (including milk, cheese, and yogurt), fortified non-dairy milks (such almond, soy, and rice milks), fortified orange juice, bone-in sardines, tofu (if made with calcium), collard greens, kale, and broccoli are all good sources of calcium.

Vitamin A

Vitamin A is necessary for the correct functioning of your heart, lungs, liver, and other organs. It's also known as beta-carotene and is beneficial to the reproductive, visual, and immunological systems.

Cheese, eggs, oily fish, fortified low-fat spreads, milk, and yogurt are all good sources of vitamin A. Research Thrive reviews for information on how to get your needed vitamin A. 

Vitamin B

Vitamin B comes in many forms. They're all involved in the conversion of carbs, lipids, and proteins to energy. For cell development, growth, and function, several B vitamins are required.

You may need additional B vitamins if you're elderly, have undergone intestinal surgery, have a digestive ailment, or abuse alcohol. According to the American Pregnancy Association, pregnant women, women who are breastfeeding, or planning to become pregnant, may require more vitamin B, especially folate, which has been shown to minimize congenital disabilities.

B12 deficiency affects up to 15 percent of the population. If you have pernicious anemia or are a vegan or vegetarian, you may require additional B12. Meat, chicken, fish, organ meats, eggs, legumes, seeds, nuts, whole grains, and fortified cereals, breads, and pastas are all good sources of vitamin B.

Vitamin D

Vitamin D helps our bodies absorb calcium from food and supplements, creating strong bones. In addition, it improves the immune system's performance.

Supplements may be needed by persons who avoid the sun or use sunscreen to prevent skin cancer, as well as those who have a malabsorption illness (such as Crohn's or celiac disease), in which the body has difficulties absorbing nutrients.

Vitamin D isn't naturally found in a lot of foods. Vitamin D is often known as the "sunshine vitamin" since most of it is absorbed via our skin from the sun. Oily fish, red meat, liver, egg yolks, and fortified dairy and nut milk, and cereals are all high in vitamin D.


Zinc is a necessary mineral for appropriate development and growth during pregnancy and childhood, as well as for immunological function. Because the zinc found in plant-based diets is less available to the body than that found in meat and fish, vegetarians may need supplements as well.

Red meat, poultry, seafood (particularly oysters, lobster, and clams), dairy products, whole grains, legumes, and nuts are all good sources of zinc.

To learn more about supplements, speak with your pharmacist. In large quantities, some vitamins (such as vitamin E) can be harmful, while others can interact poorly with other drugs or medical treatments.

Your body requires a lot of nutrients and maintenance to function properly. A healthy person will have all these needs met, preferably by their diet. If your diet is lacking, or you find it difficult to get your needed nutrients, consider supporting your diet with supplements. Be sure to consult your doctor first. 

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Written By:

Lewis Robinson is a freelance writer and expert in health and fitness. When he isn’t writing he can usually be found reading a good book or hitting the gym.

Reviewed By:

Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at

Photo by Polina Tankilevitch from Pexels

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