The most important vitamins and minerals to improve your health


Vitamins are organic compounds that a person needs in small quantities, some of which are produced by the body, and others that we usually get from food or some supplements. Sometimes the body produces some types of vitamin in small quantities, which makes us compelled to take enough of it from food or supplements, Each person needs a certain amount of vitamins different from any other person, and when excessive consumption of a certain type of vitamins may affect our health negatively, Vitamins are divided into two types:

  1. Fat -soluble vitamins .
  2. Water soluble vitamins.

Fat soluble vitamins

vitamin: A, D, E, and K

These vitamins dissolve in fatty tissues and the liver and excess of them can remain in the body for days or months

Water soluble vitamins

vitamin: C and B

These vitamins do not remain in the body for a long time and cannot be stored and excreted through urine

The best vitamin for health

vitamin D

Vitamin D helps absorb calcium, which is important for bone health. Not taking enough vitamin D leads to bone and back pain, hair loss and bone density

Where do we get vitamin D from:

  1. the sun
  2. fish
  3. yolk
  4. Milk and juice fortified with vitamins
Foods containing vitamin D

Vitamin B9 Folate

Folic acid is known to help the fetus grow, nail health, and fight depression

Where do we get folate vitamins from?

  1. Dark leafy vegetables
  2. avocado
  3. beans
  4. citrus fruits

Vitamin B1

Vitamin B1 is important for maintaining a healthy metabolism and aiding normal digestion

Where do we get vitamin B1 from?

  1. legumes
  2. Nuts
  3. Seeds
  4. fortified cereals

Vitamin B2

Vitamin B2 helps with adrenal function and supports good vision and healthy skin

Where do we get vitamin B2 from?

  1. fortified cereals
  2. poultry meat
  3. Dairy products
  4. soybean
  5. mushrooms

Vitamin B3

Vitamin B3 is important for promoting good growth and lowering cholesterol

Where do we get vitamin B2 from?

  1. sea ​​food
  2. the milk
  3. eggs
  4. legumes
  5. meat

Vitamin B5

Vitamin B5 helps maintain blood levels

Where do we get vitamin B5 from?

  1. fish
  2. bread and cereal
  3. green vegetables
  4. liver
  5. eggs

Vitamin B6

B6 plays an important role in forming blood cells, maintaining nerves, and promoting metabolism

Where do we get vitamin B6 from?

  1. meat
  2. fish
  3. poultry
  4. the banana
  5. Leafy vegetables
  6. soybean

Vitamin B12

Vitamin B12 maintains the health of nerves, blood cells, and the formation of genetic material

Where do we get vitamin B12 from?

  1. poultry
  2. fish
  3. eggs
  4. Milk and its products
Foods containing vitamin B

vitamin A

Vitamin A helps the heart, lungs, liver and some other organs to work better

Where do we get vitamin A from?

  1. beef liver
  2. salmon
  3. broccoli
  4. carrots
  5. pumpkins
  6. mango
  7. cantaloupe
Foods with vitamin A

Vitamin C

Vitamin C is known to boost the immune system, protect cells from damage, and aid wound healing and collagen production

Where do we get vitamin C from?

  1. From fruits “citrus and kiwi”
  2. Red and green pepper
  3. the strawberry
  4. broccoli
  5. tomatoes
Foods containing vitamin C

vitamin K

Vitamin K is important for blood clotting and maintaining healthy bones

Where do we get vitamin K from?

  1. spinach
  2. turnip
  3. Lettuce
  4. broccoli
  5. Cheese
  6. fig
  7. soybean
  8. eggs

vitamin E

Vitamin E protects cells, boosts immunity, and helps prevent blood clots

Where do we get vitamin E from?

  1. Wheat
  2. Almonds
  3. Peanuts
  4. spinach
  5. avocado
  6. pumpkins
Foods with Vitamin E

Minerals necessary for the health of our bodies

Minerals are important for the natural biological functions of humans, such as breathing, blood circulation, reproduction, etc. Examples of the most important minerals for the human body are:

Magnesium metal

Magnesium is important for healthy bones, energy production, reducing stress, relieving sleep problems, and balancing sugar

Where do we get Magnesium from?

  1. pumpkin
  2. spinach
  3. artichoke
  4. soybean
  5. tofu
  6. the rice

Calcium mineral

If you want strong bones and teeth, take calcium

Where do we get calcium from?

  1. Milk, cheese and yogurt
  2. broccoli and kale
  3. Nuts and nut butter
  4. Beans and lentils
Calcium foods

Zinc metal

Zinc helps support the immune system, especially in the elderly

Where do we get zinc from?

  1. oysters
  2. Pumpkin seeds
  3. spinach
  4. meat
  5. Tahini
  6. Sardines

Iron metal

Iron helps increase energy, improve brain function, and maintain healthy red blood cells

Where do we get Iron?

  1. Red meat
  2. yolk
  3. oysters
  4. legumes
Iron foods


Chromium reduces the risk of heart disease, contributes to the treatment of polycystic ovaries, bone growth and strengthening, and provides the body with energy


    1. brown rice
    2. yeast
    3. dairy
    4. chicken
    5. Maize
    6. potato
    7. mushrooms

If you want to get all these vitamins and minerals and get their benefits, all you have to do is diversify your diet and eat healthy foods in most meals. If you suffer from a deficiency in one of these vitamins or minerals, you can take supplements after consulting a doctor and doing some tests to get the right amount. Of this vitamin or mineral, but you should be careful not to take supplements without consulting a doctor so that they do not harm you

Harmful effects of taking nutritional supplements without consulting a doctor

Taking nutritional supplements without consulting a doctor may lead to an overdose of this vitamin or mineral, which may cause you:

  • Nausea
  • constipation
  • hair loss
  • stomach cramps
  • constipation
  • Nerve damage and fatigue
  • kidney stones
  • Arthritis
  • liver damage
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