The addition of essential nutrients in our diet is important for our overall wellbeing. While we all know a diet rich in minerals and vitamins can have significant health benefits, knowing which foods are rich in nutrients and what each nutrient does is also essential. In this article, we will be discussing the role of some of the important vitamins and minerals and where you can find them. However, before we start discussing each of the vitamins and minerals let us first take a look at what each term means.


Vitamins are organic compounds that are required for the growth and development as well as proper functioning of cells in the body.

Fat Soluble Vitamins

These types of vitamins can be stored in the body and used at a time when the body needs them. Being deficient in such vitamins is a common occurrence and can be treated by making changes to your diet and lifestyle.


Minerals are inorganic in nature and are also necessary for the proper functioning and development of the body. They exist in two types, macrominerals and trace minerals.


Recommended Dietary Allowances gives 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.

Some Important Vitamins and Minerals

1.      Biotin

Biotin plays an important role in letting your body convert food into energy. Thus, biotin is important for metabolism and growth and development of cells. Eggs, Salmon, Avocados, and Whole Grains are all considered sources of Biotin.

2.      Calcium

Calcium is an important macromineral that helps the body in various ways such as blood clotting, proper muscle function, normal hormone secretion, and maintaining a normal blood pressure. Calcium also plays an essential role in helping the body fight osteoporosis. Sources of calcium include milk, cheddar cheese, spinach, and tofu.

3.      Chromium

A trace mineral that is known for supporting appropriate insulin activity and breaking down sugar. Chromium is wanted in relatively smaller quantities and thus increased use of chromium supplements can cause harmful results in the body. Natural sources of Chromium include Whole Wheat Products, Broccoli, and Grape Juice.

4.      Folic Acid

Folic acid should be an extremely important element of our diet. Pregnant women are highly encouraged to add folic acid to their diet in order to ensure normal development of the baby. Folic acid also decreases the risk of getting heart disease. Sources include orange juice, fortified grains and cereals, and lentils.

5.      Iron

Apart from acting as the main element for the production of hemoglobin, iron also helps the body produce amino acids, hormones, and collagen. Thus, it is strongly recommended to add iron-rich foods to your diet. A significant deficiency of iron can lead to serious health risks. Sources of iron include Potatoes, Beef, Raisins, and Cashews.

Bottom Line

Ensuring the presence of important nutrients in your diet is extremely important if you wish to lead a healthy life. Without these essential vitamins and minerals, you expose yourself to contracting serious illnesses and greatly impacting your lifespan.