List of Top Vitamins and Minerals our Body Needs and Their Health Benefits

We’ve been told ever since we were children that we need lots of vitamins and minerals to keep our bodies strong and healthy. As children, the foods we may not like contain the nutrition we need to grow but are forced to eat. But why?

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Why are vitamins and minerals necessary for our body?

They are necessary because they contain vital nutrients that help our body’s sustenance and maintain their important functions. However, it is critical to note that these vitamins and minerals be taken at optimal amounts and not excessively.

Our body’s cellular system helps produce muscles, skin and bones daily and is transmitted through signals from our central nervous system, the brain. These signals also provides the formulation each organ needs to keep us alive. However, our body may not have enough to function on its own. Which is why vitamins and minerals are important considerations to give our body the support its needs. Our body would need at most 30 types of vitamins, minerals and dietary properties for that to happen.

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If our body lacks the necessary nutrition, our body will then be susceptible to many types of diseases.

What is the difference between vitamins and minerals?

They are both considered as micronutrients, but are different in some ways. Vitamins are natural or organic and can easily be broken down by air, heat or acid. Minerals, however, are not organic and generally make up their chemical format. This is why both are needed for chemical interactions in the body. Their functions interconnects with one another and plays a big role in absorbing the necessary nutrients into our body.

So what are the vitamins and minerals needed by our body?


  1. Vitamin A (Retinoids)

This vitamin is good for promoting healthy skin, teeth, skeletal structure, eyes and general growth. It is found in foods like carrots, green and yellow colored vegetables, fish liver oil and certain dairy products.

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  1. Vitamin C (Ascorbic Acid)

This vitamin is for production of collagen for skin’s elasticity and blood vessel strengthening. It is also responsible for absorbing iron easily, proteins as well as folic acid. It helps prevent our body for oxidizing and helps keep us away from different infections as well as allergies.

It is found in citrus foods like lemons, oranges, berries, tomatoes, leafy and green vegetables, and potatoes.

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  1. Vitamin D (Calciferol)

This vitamin helps boost normal and strong bones as well as growth and development. It helps sustain our central nervous system and prevents rickets

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  1. Vitamin E (Tocopherol)

This vitamin is good for promoting healthy circulation of our blood as well as protect our body from the damage caused by free radicals. It also helps lower bad cholesterol and build-up of fatty acids.

It is found in almonds, soybeans, broccoli, Brussel sprouts, eggs and whole grains.

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  1. Vitamin B-2 (Riboflavin)

This vitamin helps in producing energy to our body’s cellular system. Activates fats, sugars and proteins.

It is found in liver, yeast, dairy products, fish and eggs.

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  1. Vitamin B-6 (Pyridoxine)

This vitamin helps in our body’s metabolism and the use of carbohydrates and fats. It also helps regulate cholesterol levels and helps in formation of hemoglobin.

It is found in bananas, wheat germ, beef, milk and eggs

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  1. Vitamin B-9 (Folic Acid)

This vitamin helps in breaking down proteins, improves blood circulation, and prevent some cancers. It also helps lowers the risk of heart diseases.

It is found in eggs, soybeans, oranges, avocados, carrots, liver, and dark green leafy vegetables

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  1. Vitamin B-12 (Cobalamin)

This vitamin helps our body make use of proteins, fats and carbohydrate. It also helps promote healthy blood circulation and aids our central nervous system to function normally.

It is found in beef, liver, pork, eggs, and shellfish.

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  1. Vitamin K

This vitamin helps in proper coagulation of blood or the process of blood clots.

It is found in mainly in leafy vegetables like kale, broccoli, spinach and Brussel sprouts.

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  1. Calcium

This mineral helps in building strong teeth and bones. It also helps promote healthy muscle structure, nerves and utilization of iron. It also aids in coagulation of blood and relieves from insomnia.

It is found in mainly in dairy products, sardines, legumes and soybeans.

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  1. Iron

This mineral helps in proper blood circulation where it is present in the hemoglobin.

It is found in liver, oysters, meat, oatmeal, beans and nuts.

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  1. Magnesium

It helps in lowering blood cholesterol, and strengthens tooth enamel as well as attacks the bacteria responsible for tooth decay.  It also helps in the conversion of energy from our blood sugar and regulation of normal body temperature.

It is found in bananas, avocados, nuts, figs, and dark green vegetables.

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  1. Phosphorus

This mineral helps our cells in functioning normally and help our body to produce energy.

It is found in dairy products, chicken, eggs, salmon and some whole grains.

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  1. Potassium

This mineral helps in regulating blood pressure, heartbeat, muscle function as well as body growth.

It is found in mangoes, bananas, spinach, kale, grapes, broccoli, sweet potato, and dried fruits.

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  1. Zinc

This mineral helps in boosting our immune system and helps fight infections. It also prevents certain cancers and aids in normal growth as well as fertility.

It is found in cheese, eggs, pork, beef, and dark chocolate.

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  1. Copper

This mineral helps in breaking down iron and produce red blood cells. It also helps our body to create energy for our cells.

It is found in liver, sunflower seeds, avocados, wheat bran, whole grains and seafood.

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  1. Chromium

This mineral helps in regulating blood sugar or glucose levels.

It is found in beef, fish, turkey, grape juice, and broccoli.

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  1. Fluoride

This mineral is responsible for normal teeth and bone development as well as preventing dental cavities.

It is found in fish and some tea.

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  1. Iodine

This mineral is responsible for producing thyroid hormones and is found in seafood, iodized salt, seaweeds, and kelp.

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  1. Selenium

This mineral helps in protecting our cells from being damaged by free radicals. It also controls the production of thyroid hormones in the body.

It is found in liver, shellfish like shrimp and crabs, salmon and some nuts.

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The list provides information on the benefits of the many vitamins and minerals required by our body for good health. Aside from food, some supplements are also recommended to boost up the availability of nutrients in the body. Here are some high recommendations you can purchase online:

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