The Essential Vitamins And Minerals You Need In Your Body

If only healthy eating was as simple as wolfing down some vegetables and avoiding carbs. Unfortunately, as with most things in life, healthy eating is something you have to consciously work on. On top of eating lots of natural foods and avoiding junk food, you need to make sure you’re getting enough of the right vitamins and minerals in your diet. You probably never thought much about how much selenium or potassium your food contains, but these trace mineral can make a huge difference to your overall health.

Here is a list of some of the most important minerals and vitamins you need if you want to be as healthy as possible; along with what they do and where you can find them.

Vitamin A

This vitamin is essential for healthy skin, vision and skeletal tissue. You can find it in carrots, melon, sweet potatoes, apricots and spinach. While it is possible to overdose on vitamin A, it would require eating ungodly amounts of the aforementioned so don’t worry too much about that.


You need iron to carry oxygen around your body. If you are lacking in iron you could find yourself low on energy and unable to concentrate for sustained periods of time. Shellfish, liver, pumpkin seeds, spinach and red meat all contain high levels of iron.


You probably already know that calcium is crucial for strong bones and teeth, but did you know it can also prevent PMS (praise the lord ladies)? You can find calcium in dairy products, spinach, and beans.


If you find yourself catching colds regularly or getting ill more than you should be, you might be low in zinc. Zinc is a key component in a healthy immune system. You can find it in shellfish, meat, seeds, nuts, and eggs.

Vitamin B5

Vitamin B5 doesn’t sound particularly glamorous but you should make sure you’re getting enough of it. It stimulates hormone production, keeps your immune system in check, and produces energy. Whole grains, dairy products, and meat will all keep you dosed up on B5.

Vitamin K

The least talked about of all the vitamins, vitamin K plays an essential role in helping your blood clot and preventing excessive bleeding. On top of that, it keeps your heart and bones strong and healthy. If you think you need a vitamin K top up, opt for cauliflower, beef or kale for dinner tonight.


There are over 300 chemical reactions in your body that rely on you having sufficient levels of magnesium. This mineral keeps your cells healthy and able to communicate effectively with one another for optimal functioning. It can also regulate your blood pressure. You can get your daily dose of magnesium from leafy greens, avocado, bananas, and fish.

Vitamin C

Vitamin C does more than just keep scurvy at bay. It also promotes growth and repair in your body tissue and is an antioxidant, so it prevents damages to our cells caused by free radicals. Most people immediately think of oranges when it comes to vitamin C, but it can also be found in spinach, broccoli, tomatoes, peppers, cauliflower and Brussels sprouts.