Why we need true vitamin and minerals?

As vitamins are organic materials, either plants or animals can produce them. Minerals are inorganic substances that are formed from soil and water and consumed by both plants and animals. To grow and maintain health, your body requires higher concentrations of specific minerals, such as calcium. Because you only need very little amounts of other minerals including chromium, copper, iodine, iron, selenium, and zinc, they are referred to as trace minerals.

Vitamins and minerals boost the immune system, support normal growth and development, and help cells and organs do their jobs (i.e. Carotenoids, which are abundant in carrots and your body turns into vitamin A to help prevent eye issues).

List of vitamin

Vitamin A-

  • Chemical names: retinol, retinal
  • It is soluble in fat.
  • Function: It is essential for maintaining eye health.
  • Deficiency: Night blindness and keratomalacia, a condition in which the transparent front layer of the eye becomes dry and cloudy, may develop from this.
  • Good sources:These include carrots, broccoli, sweet potatoes, butter, kale, spinach, pumpkins, collard greens, some cheeses, apricots, cantaloupe melon, and milk.

Vitamin C

  • Chemical name: ascorbic acid.
  • It dissolves in water.
  • Function: It aids in the development of bone, the healing of wounds, and the manufacture of collagen. Moreover, it functions as an antioxidant, strengthens blood vessels, helps the body absorb iron, and boosts the immune system.
  • Deficiency: Scurvy could arise from this, which leads to bleeding gums, tooth loss, poor tissue growth, and slow wound healing.
  • Good sources:Fruit and vegetables.

Vitamin D

  • Chemical names: ergocalciferol, cholecalciferol.
  • It is fat-soluble.
  • Function: It is necessary for the healthy mineralization of bone.
  • Deficiency: This may cause rickets and osteomalacia, or softening of the bones.
  • Good sources: Exposure to UVB rays from the sun or other sources causes the body to produce vitamin D. some other sources of vitamin Vitamin D are Fatty fish, eggs, beef liver, and mushrooms.

Vitamin B1

  • chemical name : thiamine.
  • It is water-soluble.
  • Function:It is necessary for the production of certain enzymes that aid in the digestion of blood sugar.
  • Deficiency:Due to the deficiency of vitamin B1. It will cause beriberi and Wernicke-Korsakoff syndrome .
  • Good sources:It can be found in yeast, pork, cereal grains, sunflower seeds, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, and eggs.

Vitamin B2

  •  Chemical name : riboflavin.
  • It is water-soluble.
  • Function: Vitamin B2 is essential for the growth and development of our body cells and also help in metabolize food.
  • Deficiency: Inflammation of the lips and fissures in the mouth causes due to the deficiency of vitamin B2.
  • Good sources: These include asparagus, bananas, persimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans.

Vitamin B3

  • chemical name : niacinamide.
  • It is water-soluble.
  • Function: The body needs niacin for the cells to grow and work correctly.
  • Deficiency: Low levels result in a health issue called pellagra, which causes diarrhea, skin changes, and intestinal upset.
  • Good sources: chicken, tuna, salmon, milk, eggs, tomatoes, leafy vegetables, broccoli, carrots, nuts and seeds, tofu, and lentils are the good sources for vitamin B3.

Vitamin B5

  • Chemical name: pantothenic acid.
  • It is water-soluble.
  • Function: It is necessary for producing energy and hormones.
  • Deficiency: Symptoms include paresthesia, or “pins and needles.”
  • Good sources: Meats, whole grains, broccoli, avocados, and yogurt are the good sources for vitamin.

Vitamin B6

  • Chemical name : pyridoxamine,pyridoxal,pyridoxine.
  • It is water-soluble.
  • Function: It is essential for the formation of red blood cells.
  • Deficiency: Low levels may lead to anemia and peripheral neuropathy.
  • Good sources: It can be obtain from chickpeas, beef liver, bananas, squash, and nuts.

List of minerals

Iron- The production of red blood cells, which transport oxygen throughout the body, depends on iron.

A lack of iron can lead to iron deficiency anaemia.

Sources of iron

  • nuts
  • dried fruit – such as dried apricots
  • fortified breakfast cereals
  • soy bean flour

How much iron do I need?

The amount of iron you need is:

  • 8.7mg a day for men above 18
  • 14.8mg a day for women aged  between 19 to 50
  • 8.7mg a day for women above 50


Zinc is a essential nutrients for our body. It play a vital role in skin health, immune function, and cell growth and may protect against acne, inflammation, and other conditions.

Why we need?

Zinc cannot be produced by your body, therefore you must consume it or take supplements to get it. Zinc is required for numerous processes in your body, including:

  • gene expression
  • enzymatic reactions
  • immune function
  • protein synthesis
  • DNA synthesis
  • wound healing
  • growth and development

Health benefit

Zinc has been shown to be an excellent anti-inflammatory, immune system booster, age-related illness risk reducer, wound healer, and acne treatment.


Magnesium is a nutrient that the body needs to stay healthy. Magnesium is important for many processes in the body including building proteins and strong bones, and regulating blood sugar, blood pressure, and muscle and nerve functions. 

Food Sources

  • Almonds, peanuts, cashew
  • Peanut butter
  • Soybeans
  • Brown rice
  • Oatmeal (instant, whole oats)
  • Banana
  • Raisins
  • Dark chocolate (at least 70%)

Health benefit

  • It helps you sleep.
  • It reduces headaches.
  • It alleviates muscle cramps.
  • It enhances cognitive function.


Amounts of minerals and vitamins can be measured in 2 ways i.e,

  • Milligrams – a milligram is 1 thousandth of a gram and it is represented as mg.
  • Micrograms – a microgram is 1 millionth of a gram and  it is represented as μg or mcg. 1,000 micrograms is equal to 1 milligram.