You already know, essential nutrients in our diet are important for our overall wellbeing. And, we’ve all heard that a diet rich in important vitamins and minerals has significant health benefits.  However, knowing which foods are rich in nutrients and what each nutrient does is also of great value. That’s why we’ve compiled this guide to the most important vitamins and minerals.

I’m So Confused! What Does This All Mean?

It can be extremely confusing when various sources say, “Eat this”, “Drink that”, or “Take this supplement.” Oftentimes, we have no idea why certain ingestibles are forced our way—for health’s sake! It’s important that you understand what’s being fed to you. Hopefully, these definitions will help:


Vitamins are organic compounds that are required for the growth and the development of cells. They also assist with  proper functioning of cells throughout the body.

Fat Soluble Vitamins

Fat soluble vitamins can be stored in the body and used at a time when the body needs them. Many people are commonly deficient in such vitamins. Fortunately, it’s a common occurrence and can be treated by making changes to your diet and lifestyle.


Minerals are organic in nature and also necessary for the proper functioning and development of the body. They exist in two types:  macro minerals and trace minerals.


The RDA stands for Recommended Dietary Allowances. They give individuals an idea about the body’s requirement of different vitamins and minerals. These values vary according to the gender and age of an individual.

King and Queen of the Crop

There are countless combinations of vitamins and minerals that can be paired to benefit best health. Additionally, pairing the two can aid each in their ability to be absorbed into the body. Check out some of the most prominent activists in the vitamin and mineral family:

1.    Biotin

Biotin plays an important role in allowing your body to convert food into energy. Thus, biotin is significant for metabolism, growth, and development of cells. Many nutritionists consider foods such as: eggs, salmon, avocados, and whole grains excellent sources of biotin.

2.    Calcium

The vitamin/element is an important macromineral that helps the body with: blood clotting, proper muscle function, normal hormone secretion, maintaining a normal blood pressure, and other health duties. Calcium also plays an essential role in helping the body fight osteoporosis. Sources of calcium include: milk, cheese, spinach, and tofu.

3.    Chromium

Chromium is a trace mineral. It’s known for supporting insulin activity and breaking down sugar. In most cases, smaller quantities of chromium do the trick. On the other hand, increased use of chromium supplements may cause harmful results in the body. Natural sources of chromium include: whole wheat products, broccoli, and grape juice.

4.    Folic Acid

Another extremely important element in our daily eating regimen is folic Acid. Pregnant women are highly encouraged to add folic acid to their diet. Folic acid may also decrease the risk of acquiring heart disease. You can find folic acid in orange juice, fortified grains, cereals, and lentils.

5.    Iron

Iron can act as the main element for the production of hemoglobin. That’s huge. Aside from that, iron also helps the body produce amino acids, hormones, and collagen. Thus, it is strongly recommended to add iron-rich foods to your diet. Some sources of iron include: potatoes, beef, raisins, spinach, cashews, and even sesame seeds. Keep in mind, also, a significant deficiency of iron has been known to lead to serious health risks.

The End of the ABC’s

If you desire to lead a healthy life, ensuring the presence of important vitamins and minerals in your diet is essential. Only you can make sure you grab the “right” foods. Without essential, important vitamins and minerals, you cheat the strength of your immune system. 
Additionally, spices such as cinnamon can help boost your immune system.