Essential Vitamins and Minerals for a Healthy Body

Proper nutrition is the cornerstone of good health and quality of life. Our bodies need a variety of vitamins and minerals daily to perform vital functions efficiently—producing energy, supporting the immune system, building bones, and maintaining healthy skin and brain function. Many of these nutrients are required in small amounts, yet deficiencies can lead to serious health issues. Nutrition expert Dr. Cynthia El-Hajj outlines the key vitamins and minerals your body needs, their food sources, benefits, and recommended daily intakes.

Essential Vitamins

Vitamin A

• Benefits: Essential for eye health, immunity, and cell growth.

• Recommended Daily Intake: Men 900 µg, Women 700 µg.

• Sources: Carrots, sweet potatoes, liver, spinach, mango.

Vitamin B1 (Thiamine)

• Benefits: Converts carbohydrates into energy; supports the nervous system.

• Recommended Daily Intake: Men 1.2 mg, Women 1.1 mg.

• Sources: Whole grains, meats, legumes, nuts.

Vitamin B12

• Benefits: Supports nerve health and red blood cell formation.

• Recommended Daily Intake: 2.4 µg.

• Sources: Meat, eggs, milk, fish (salmon, tuna), fortified plant-based alternatives.

Vitamin C

• Benefits: Antioxidant; boosts immunity and aids iron absorption.

• Recommended Daily Intake: Men 90 mg, Women 75 mg.

• Sources: Citrus fruits, strawberries, kiwi, red peppers.

Vitamin D

• Benefits: Maintains bone health by regulating calcium absorption.

• Recommended Daily Intake: 600 IU for adults.

• Sources: Sunlight, fatty fish, fortified milk, eggs.

Vitamin E

• Benefits: Antioxidant that protects cells from damage.

• Recommended Daily Intake: 15 mg.

• Sources: Nuts, vegetable oils, spinach, broccoli.

Vitamin K

• Benefits: Necessary for blood clotting and bone health.

• Recommended Daily Intake: Men 120 µg, Women 90 µg.

• Sources: Leafy greens (spinach, kale), broccoli, vegetable oils.

Tips for Meeting Daily Nutritional Needs

1. Balanced Diet: Fill half your plate with fruits and vegetables; balance proteins and whole grains.

2. Dietary Variety: Don’t rely on a single type of food; diversify nutrient sources.

3. Healthy Cooking: Avoid overcooking or deep-frying, which can destroy vitamins.

4. Supplements: Consult a doctor before taking vitamin or mineral supplements.

5. Stay Hydrated: Water helps absorb and distribute nutrients.

6. Awareness: Understanding the role of vitamins and minerals is key to a healthy, active lifestyle.

Essential Minerals

Calcium

• Benefits: Builds bones and teeth; supports heart and muscle function.

• Recommended Daily Intake: 1000 mg.

• Sources: Milk, cheese, yogurt, leafy greens, almonds.

Iron

• Benefits: Forms hemoglobin, which transports oxygen in the blood.

• Recommended Daily Intake: Men 8 mg, Women 18 mg.

• Sources: Liver, red meat, spinach, lentils, fortified grains.

Magnesium

• Benefits: Supports over 300 enzymatic reactions; affects muscles and nerves.

• Recommended Daily Intake: Men 400–420 mg, Women 310–320 mg.

• Sources: Nuts, seeds, whole grains, leafy greens.

Zinc

• Benefits: Boosts immunity and accelerates wound healing.

• Recommended Daily Intake: Men 11 mg, Women 8 mg.

• Sources: Meat, oysters, nuts, legumes.

Potassium

• Benefits: Maintains fluid balance, nerve and muscle function.

• Recommended Daily Intake: ~4700 mg.

• Sources: Bananas, potatoes, tomatoes, spinach, beans.

Sodium

• Benefits: Necessary for fluid balance; excess raises blood pressure.

• Recommended Daily Intake: ≤2300 mg.

• Sources: Salt, processed foods, ready-made meals.

Maintaining a diet rich in these essential vitamins and minerals supports your body’s daily functions, boosts immunity, and helps prevent deficiencies and related health problems. A balanced and varied diet, combined with healthy habits, is the foundation for long-term physical and mental well-being.