Some vitamins and minerals are essential to the human body to stay alive and healthy; these micronutrients play huge parts in every function of the body.

Generally, the vitamins are responsible for these functions:

  • Energy production
  • Immune function
  • Blood clotting
  • Builds protein and cells
  • Makes collagen
  • Help build bone
  • There are vitamins that act as storage and vacuum for other vitamins.

Meanwhile, the minerals are responsible for these functions:

  • Growth
  • Bone health
  • Teeth health
  • Fluid balance
  • Protein and cell building

There are more functions that vitamins and minerals are responsible for. So, what are these top vitamins and minerals that are essential to the human body?

Vitamin A

Vitamin A is essential for growth and development, as well as, to have healthy eyesight. Also, Vitamin A can help form and maintain healthy teeth. Fruits and vegetables with yellow and orange pigments are rich in vitamin A; which is why carrots are one of them.

Vitamin B

Vitamin B is essential for immune function, energy production, and iron absorption. Whole grains, meat, eggs and dairy products, legumes, seed and nuts, dark and leafy vegetables, citrus fruits, avocado, and bananas are rich in Vitamin B.

Vitamin C

Vitamin C helps strengthen the blood vessels, helps absorb iron, has anti-oxidant functions, and helps in skin elasticity. Did you know that oranges contain less vitamin C than guavas does? A medium-sized orange has 70 mg of vitamin C, while small-sized guava contains 126 mg of Vitamin C. Nonetheless, orange is still a good source of vitamin C and so does these following:

  • Kakadu Plums
  • Acerola Cherries
  • Rose Hips
  • Chili peppers
  • Sweet yellow peppers
  • Blackcurrant
  • Thyme
  • Parsley
  • Kale
  • Mustard spinach
  • Kiwi
  • Broccoli

Vitamin D

Vitamin D is essential for having strong and healthy bones. Eggs, fish, and mushrooms are a few good sources of vitamin D, while the sun helps stimulate the production of vitamin D.

Vitamin E

Vitamin E is good for blood circulation and a powerful anti-oxidant. Nuts such as almond, peanut, and more are a good source of vitamin E.

 Vitamin K

Vitamin K is essential for blood coagulation (the process of blood clotting). Leafy green vegetables such as kale and spinach are a good source of vitamin K.


Calcium is an essential mineral that keeps the bones and teeth healthy. Dairy products such as milk, yogurt, and cheese are a good source of calcium.


Iron is another essential mineral that helps build the muscles and keeps the blood healthy. Seafood, soybeans, beans, lentils, and spinach are good sources of iron.


Zinc helps boost immunity and fertility. Also, the mineral plays a significant role in growth. Seafood such as oysters is rich in zinc. You may also get a good source of zinc from cashew, beans, and spinach.

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Due to global health concerns, you have to boost your immunity by eating the right food and living a healthy lifestyle.


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