Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and makes your immune system strong. They also convert food into energy, and repair cellular damage.
The body needs a maximum amount of vitamins and minerals each day to remain healthy and function properly. A balanced diet normally supplies sufficient vitamins, however, serious disorder can still develop if the diet does not meet your body's needs.
Here is a glimpse of Vitamins with there key role and food sources from which we get them:
a)Key role- For vision, Immunity etc.
b)Food items- spinach, fish liveroil,eggs,carrot, milk brocoli etc.
a)Key role- Stabilises blood sugar.
b)Food items-Fish, beef liver, poultry, chickpeas etc.
a) Key role:-nervous system functions,protects against anemia, fatigue and weakness
b)Food items- All animal products,Yogurt, cottage cheese,egg etc.
a)Key role- acts as antioxidant.
b)Food items- All citrus food, red pepper,brocoli, kiwi, brussel sprouts etc.
a)Key role- bone growth,immunity, calcium absorption.
b)Food items- fish, fish liver oil, Cereals, yogurt etc.
a)Key role-Anti-oxidant,immunity, avoids blood clot.
b)Food items-Whole wheat, seeds like sunflower, almonds etc.
a)Key role-avoid blood clotting.
bFood items- all green leafy vegetables.
While diet is the key to getting the best vitamins and minerals, supplements can help. For instance, if you're doing your best to eat healthy foods but still are deficient in some areas, supplements can help. The key is to ensure they're taken in addition to healthy diet choices and nutrient-dense foods.