Essential Vitamins and Minerals

Important Vitamins

Vitamin D

Essential for strong bones and immune system. Sources: sunlight, fatty fish, eggs.

Vitamin C

Important for immune system and skin. Sources: citrus fruits, bell peppers, broccoli.

Vitamin B12

Needed for nerve function and blood production. Sources: meat, fish, dairy.

Important Minerals

Iron

Essential for oxygen transport. Sources: red meat, spinach, legumes.

Calcium

Important for bones and teeth. Sources: dairy, green vegetables.

Magnesium

Supports muscles and nerves. Sources: nuts, seeds, whole grains.

Preventing Deficiencies

1. Eat varied
2. Choose seasonal produce
3. Consider supplements if deficient
4. Have blood levels checked