Vitamins and minerals needed for body processes must be obtained from a balanced diet. The following vitamins and minerals are essential daily:
Ascorbic Acid: Vitamin C Function: Antioxidant, immunological booster, collagen synthesizer. Citrus, strawberries, bell peppers, broccoli, tomatoes.
Vitamin D: Calcium absorption is essential for bone health. UVB exposure, fatty fish (salmon, mackerel), fortified dairy.
Tocopherol: Vitamin E Function: Antioxidant, cell protection. Spinach, broccoli, nuts, seeds, vegetable oils.
Vitamin K: Vital for blood clotting and bone health. Sources: Kale, spinach, broccoli, Brussels sprouts.
Remember that age, sex, health, and diet affect vitamin demands. A balanced diet with nutrient-dense foods is the greatest method to receive the vitamins and minerals your body needs.