Vitamins and Minerals Your Body Requires to Stay Healthy
Vitamins and Minerals Your Body Requires to Stay Healthy Staff

Most of the time, vitamins and minerals are called micronutrients because your body needs small quantities of them. However, failing to receive even those tiny amounts might lead to several health problems.

List Of Vitamins and Minerals You Might Need

The US Department of Agriculture (USDA) states that most adult Americans don’t get enough of the nutrients stated below:

  • Potassium
  • Calcium
  • Magnesium
  • Vitamins A, C, D, and E


If your diet is rich in potassium, it is expected that your body will be able to maintain healthy blood pressure. Experts recommend consuming 4,044 mg of potassium daily if you are an

average adult.

The following foods are rich in potassium:

  • Beans;
  • Potatoes;
  • Milk;
  • Fruit;
  • Yogurt;
  • Tomato-based products;
  • Fish.


You will need to incorporate calcium into your diet if you want to have strong bones and teeth. As an adult, you need calcium to maintain bone mass. The USDA reports that an average adult should at least get 1,136 mg of calcium daily.

The following foods are rich in calcium:

  • Low-fat or non-fat yogurt;
  • Low-fat or non-fat cheese;
  • Fish and seafood;
  • Low-fat milk;
  • Spinach;
  • Beans;
  • Oatmeal.


Magnesium is excellent for helping your body produce energy. Not only that, but it also helps your heart, arteries, and muscles work properly. An average adult should take 380 mg of magnesium daily.

The following foods are rich in magnesium:

  • Vegetables;
  • Beans;
  • Nuts;
  • Tofu;
  • Bran Cereal;
  • Brown Rice.

Vitamin A

Vitamin A is great for cellular growth and vision development. Adults are recommended to get about 700 to 900 micrograms of vitamin A daily.

The following foods are rich in vitamin A:

  • Vegetables such as carrots, sweet potatoes, turnip greens, spinach, and pumpkin;
  • Organ meats like giblets and liver;
  • Cantaloupe.

Vitamin C

Vitamin C is associated with collagen formation in your bones, blood vessels, muscles, and cartilage. Experts recommend adults get about 65 to 90 mg of vitamin C daily.

The following foods are rich in vitamin C:

  • Fruits such as oranger, kiwi, guava, mango, cantaloupe, and papaya.
  • Vegetables like brussels sprouts, cauliflower, broccoli, raw green sweet pepper, and raw red sweet pepper.

Vitamin D

Vitamin D is needed in your body to absorb calcium. This can help in maintaining strong teeth and bones as well as promoting one growth. Average adults should get 600 international units (IU) of vitamin D daily. On the other hand, older adults (70 and up) need about 800 IU of vitamin D each day.

Most people get enough vitamin D through sun exposure. However, the use of sunscreen will decrease the chance of getting vitamin D from the sunlight.

Unlike other micronutrients, sufficient vitamin D is challenging to get in your diet. This is because not many food choices are a great source of vitamin D. In fact,  a few of the recommended food sources of vitamin D usually have added vitamin D (also called fortified foods).

Below are some foods that are rich in vitamin D:

  • Fatty fish;
  • Fortified orange;
  • Fortified cereal;
  • Fortified milk;
  • Fortified yogurt;
  • Swiss cheese

Vitamin E

Vitamin E is considered an antioxidant. This is a nutrient that can help fight damage to your body cells. Adults need to get 15 mg of vitamin E daily.

The following foods are rich in vitamin E:

  • Sunflower seeds;
  • Pine nuts;
  • Almonds;
  • Peanuts;
  • Brazil nuts;
  • Hazelnuts.

Lack of Micronutrients

The following are some examples of health problems that usually result from vitamin deficiencies:

  • Blindness: This usually happens to developing countries, wherein several people become blind due to vitamin A deficiency.
  • Scurvy: Living for many months without fresh fruits and vegetables (sources of vitamin C) can cause listlessness of scurvy and bleeding gums, as what old-time sailors have experienced.
  • Rickets: This health problem is due to vitamin D deficiency. Rickets is a condition that is marked by weak and soft bones that usually leads to skeletal deformities, like bowed legs. To help combat rickets, the US has added vitamin D to milk since the 1930s.

Sufficient Micronutrients

Below are some benefits of having sufficient micronutrients in your body:

  • Strong Bones: Adding vitamin D, calcium, vitamin K, phosphorus, and magnesium to your diet can protect your bones against fractures.
  • Healthy Teeth: Fluoride is best for keeping dental cavities from worsening or starting.
  • Prevents Birth Defects: Folic acid supplements are great in preventing spinal and brain birth defects in offspring. This should be taken early in the pregnancy.

Vitamins and Minerals Supplementation

Food is considered to be the best source when it comes to getting the sufficient micronutrients your body needs. However, for some, taking a certain supplement might be an efficient way to get the micronutrients they might be lacking through their diet. For example, if you don't get enough protein in your diet, you might consider searching for the most popular collagen whey protein powder. It is vital to know that there is nothing wrong if you choose to do the latter.

You can buy supplements from any pharmacy at a low price. If you have prescriptions, you can even use a BuzzRx Discount Card to save more money. However, you should know that whole food should not be replaced by supplements. Supplements cannot copy the exact health benefits you can get from whole foods.

Vitamins and minerals supplementation is usually recommended for people who have certain conditions, people who are the following:

  • Vegetarian or vegan that only eats a limited variety of foods;
  • People who don’t eat well or usually consume below 1,600 calories per day;
  • People who have a health problem that affects how their body uses or absorbs nutrients, like food intolerance, disease of the gallbladder, chronic diarrhea, etc.;
  • Women who usually experience heavy bleeding during their menstrual period;
  • People who had surgery on their digestive tract that limits their capacity to absorb and digits nutrients properly;

To Wrap It Up

Vitamins and minerals are known as micronutrients since your body only needs a tiny amount of them. In order to keep your body healthy, you need to supply your body with these sufficient micronutrients. Moreover, it would help if you kept in mind that although these are only considered in small amounts, their deficiency can lead to several health problems.

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