Essential minerals and vitamins you need every day. 

Vitamins and minerals needed for body processes must be obtained from a balanced diet. The following vitamins and minerals are essential daily:

Vitamin A: Vision, immunity, and skin health depend on function. Eggs, liver, carrots, sweet potatoes, spinach, kale.

Vitamin B Complex: Functions: Thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate, and B12. Promote energy, red blood cell, and neurological function.

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.

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