Essential vitamins And Minerals Guide

Vitamins:

1. Vitamin A (Retinol)

Functions: Supports vision, skin health, immune function, and reproduction.

Sources: Carrots, sweet potatoes, spinach, liver, dairy products.

Deficiency Symptoms: Night blindness, dry eyes, immune impairment.

2. Vitamin B1 (Thiamine)

Functions: Helps convert carbohydrates into energy, supports nerve function.

Sources: Whole grains, legumes, pork, sunflower seeds.

Deficiency Symptoms: Fatigue, irritability, muscle weakness, beriberi.

3. Vitamin B2 (Riboflavin)

Functions: Energy production, antioxidant function, skin health.

Sources: Eggs, dairy products, meat, green leafy vegetables.

Deficiency Symptoms: Cracked lips, sore throat, skin disorders.

4. Vitamin B3 (Niacin)

Functions: Supports metabolism, digestive system, and skin health.

Sources: Chicken, turkey, tuna, peanuts, legumes.

Deficiency Symptoms: Pellagra (dermatitis, diarrhea, dementia).

5. Vitamin B6 (Pyridoxine)

Functions: Brain development, metabolism, immune function.

Sources: Poultry, fish, potatoes, chickpeas, bananas.

Deficiency Symptoms: Anemia, skin rashes, depression.

6. Vitamin B9 (Folate/Folic Acid)

Functions: DNA synthesis, cell growth, red blood cell formation.

Sources: Leafy greens, beans, peas, nuts, fortified grains.

Deficiency Symptoms: Anemia, birth defects in pregnancy.

7. Vitamin B12 (Cobalamin)

Functions: Nerve function, red blood cell formation, DNA synthesis.

Sources: Meat, fish, dairy, eggs, fortified cereals.

Deficiency Symptoms: Fatigue, nerve damage, anemia.

8. Vitamin C (Ascorbic Acid)

Functions: Antioxidant, collagen formation, immune support.

Sources: Citrus fruits, strawberries, bell peppers, broccoli.

Deficiency Symptoms: Scurvy, weak immune system, slow wound healing.

9. Vitamin D

Functions: Bone health, calcium absorption, immune function.

Sources: Sunlight exposure, fortified dairy, fatty fish, egg yolks.

Deficiency Symptoms: Rickets (in children), osteomalacia (in adults), weak bones.

10. Vitamin E

Functions: Antioxidant, skin health, protects cells from damage.

Sources: Nuts, seeds, spinach, vegetable oils.

Deficiency Symptoms: Nerve and muscle damage, vision problems.

11. Vitamin K

Functions: Blood clotting, bone health.

Sources: Leafy greens, broccoli, Brussels sprouts.

Deficiency Symptoms: Excessive bleeding, easy bruising.

Minerals:

1. Calcium

Functions: Bone and teeth health, muscle function, nerve signaling.

Sources: Dairy, leafy greens, fortified plant-based milks.

Deficiency Symptoms: Osteoporosis, muscle spasms.

2. Iron

Functions: Hemoglobin production (oxygen transport in blood).

Sources: Red meat, poultry, lentils, spinach, fortified cereals.

Deficiency Symptoms: Anemia, fatigue, pale skin.

3. Magnesium

Functions: Muscle function, nerve signaling, energy production.

Sources: Nuts, seeds, whole grains, spinach, legumes.

Deficiency Symptoms: Muscle cramps, fatigue, irregular heartbeat.

4. Potassium

Functions: Fluid balance, muscle contractions, nerve signals.

Sources: Bananas, potatoes, spinach, beans, citrus fruits.

Deficiency Symptoms: Weakness, fatigue, muscle cramps.

5. Sodium

Functions: Fluid balance, nerve function, muscle contractions.

Sources: Salt, processed foods, canned soups.

Deficiency Symptoms: Hyponatremia (headache, confusion, muscle weakness).

6. Zinc

Functions: Immune function, wound healing, DNA synthesis.

Sources: Meat, shellfish, legumes, seeds, dairy.

Deficiency Symptoms: Delayed wound healing, weakened immunity, hair loss.

7. Phosphorus

Functions: Bone and teeth health, energy production.

Sources: Meat, dairy, nuts, legumes.

Deficiency Symptoms: Bone pain, muscle weakness, fatigue.

8. Iodine

Functions: Thyroid hormone production (regulates metabolism).

Sources: Iodized salt, seafood, dairy.

Deficiency Symptoms: Goiter, hypothyroidism.

9. Selenium

Functions: Antioxidant, supports thyroid function.

Sources: Brazil nuts, seafood, eggs, grains.

Deficiency Symptoms: Weakened immune system, muscle weakness.

10. Copper

Functions: Red blood cell formation, immune function.

Sources: Shellfish, nuts, seeds, whole grains.

Deficiency Symptoms: Anemia, low immunity, bone abnormalities.

Tips:

A balanced diet with a variety of fruits, vegetables, lean proteins, and whole grains typically provides most of the essential vitamins and minerals.

Supplementation may be needed if dietary intake is insufficient, but always consult with a healthcare provider before taking supplements.

If you’re curious about specific dietary needs or have health goals in mind, feel free to share!