Your body's essential vitamins and minerals: Your A-Z guide

Your body's essential vitamins and minerals: Your A-Z guide

Every day, we all strive for balance. We make an effort to eat healthily, exercise more, and sleep better.  With as little stress as we can manage, we strive to get through our days and weeks while staying positive. Even when we are giving it our all, though, there are moments when we need a boost. We need to improve our body's wellbeing to deal with the stress, bad sleep, and nutritional inadequacies that come with a busy schedule. In this situation, turning to a reliable supplement source could be a wise move. The majority of us have turned to the once-daily multivitamin for assistance in order to cover our nutrient gaps. 

The production of energy, immunity, normal cell function, growth, and development all depend on vitamins. While minerals are crucial for the body's absorption of nutrients, healing, and bone health.

In this article, we'll cover the crucial role that vitamins and minerals play in our daily functioning as well as how to get them.

Here’s a list of vitamins and minerals we require on a daily basis:

  • Vitamin A
  • Vitamin B Complex
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • Calcium
  • Iodine
  • Iron


  • Vitamin A
  • Retinol, the most popular name for vitamin A, has recently gained popularity in the skincare sector. It is a fat-soluble vitamin that is abundant in many foods and is essential for maintaining good skin, maintaining a strong immune system, and improving night vision. It also helps the body naturally defend against illness and infection.

    Sources of Vitamin A

    Animal and plant meals both contain vitamin A.

    Beef liver, oily fish, cheese, dairy products, eggs, and other animal products are good sources of the vitamin.       Vegetables with high beta-carotene content are considered excellent sources of vitamin A from plant-based sources. Think about everything from lettuce, broccoli, beets, and the renowned carrots. They aid in the conversion of retinol into the form your skin needs, in addition to enhancing your night vision.

    Symptoms of Vitamin A deficiency

    • Night blindness
    • Dry eyes
    • Inflamed, dry skin
    • Throat infections
    • Delayed growth in children
    • Acne and breakouts

    When there is a severe deficiency of vitamin A, the cornea can become extremely dry, which can cause blindness and harm the retina.

  • Vitamin B Complex
  • There are various varieties of vitamin B. It contains pantothenic acid, folate, and folic acid, as well as the vitamins B1, B2, B3, B6, B7, and B12. These vitamins are crucial for supplying the body with nutrition and breaking down carbs.

    Aid to maintain healthy skin and brain cells as well as other important bodily parts, as well as the production of red blood cells. Each type of B vitamin has a different purpose, and all of them together are referred to as the vitamin B complex.

    Sources of Vitamin B and folic acid

    Milk, cheese, eggs, red meat, fish like tuna and salmon, and even shellfish are animal-based sources of the vitamin B complex. Vegetables with dark green leaves, such as spinach and kale, are excellent plant-based sources. Even entire grains, beans like kidney and chickpeas, tempeh, and fruits like watermelon and banana are high in vitamin B complex. Your body can function properly with the help of an all-purpose vitamin B12 supplement.

    Symptoms of Vitamin B deficiency

    Most of your food will provide your body with the required quantity of Vitamin B if you make sure to eat a balanced diet every day. However, a few supplements or diets can leave you lacking. The following signs that your body could show in those circumstances are:

    • Scaly skin or skin rashes
    • Swollen tongue
    • Abdominal cramps
    • Anemia
    • Constipation
    • Numbness or tingling in your feet and hands
    • Confusion, irritability, or depression


  • Vitamin C 
  • Ascorbic acid, another name for vitamin C, plays a significant role as an antioxidant in the body. Neutralizing free radical molecules in the body is important for the formation, growth, and repair of bodily tissues.

    • Aids in the absorption of iron
    • Healing wounds
    • Strengthens our immune system.

    Vitamin C is also necessary for the body to promote collagen biosynthesis. In tissues like tendons, ligaments, skin, the stomach, and others, collagen is an essential component. Several hormones and chemical messengers that are needed in the brain and nerves are also produced by the body with the help of vitamin C.

    If the deficiency becomes severe, it may lead to scurvy.

    Sources of Vitamin C

    It is common knowledge that all citrus fruits contain sufficient levels of Vitamin C. Here are a few dietary sources:

    • Peppers
    • Broccoli
    • Brussel sprouts
    • Potatoes
    • Bell peppers

    Symptoms of Vitamin C deficiency

    General symptoms of Vitamin C deficiency include:

    • Muscle and joint aches
    • Unexplained weight loss or gain
    • Tiredness and irritability
    • Rough, dry skin
    • Poor immunity

    4. Vitamin D

    We need vitamin D, a fat-soluble vitamin, to maintain the health of our bones, teeth, and muscles. There are two different types of this vitamin: Vitamin D2 (ergocalciferol) and Vitamin D3. (cholecalciferol)

    The following advantages of vitamin D:

    • Helps the body to control the levels of calcium and phosphate.
    • Prevents infections
    • Inflammation is lessened.
    • Helps to control mood and lessen depressive symptoms.
    • Its ability to dissolve in fat also makes it useful in controlling kidney function and treating renal disease.

    Sources of Vitamin D

    Sunlight is the finest source of vitamin D because it is produced by the body when exposed to sunlight. Nevertheless, the timing of the exposure is equally crucial. Sunlight exposure in India between 11 am and 2 pm encourages the skin to produce more vitamin D.

    Multivitamin supplements are another way to get natural vitamin D sources. Here are some other vitamin D-rich foods.

    • prepared tuna
    • Fish liver oil
    • Egg whites
    • Mushrooms
    • Foods fortified

    Symptoms of Vitamin D deficiency

    • Diminished immunity
    • Weaker muscles and bones
    • High blood pressure
    • Being more hungry than normal
    • Recurring mood swings
    • Constant fatigue

    Vitamin D deficiency led to rickets in small childrens and osteoporosis and osteomalacia in adults 

    1. Vitamin E

    Another fat-soluble vitamin is vitamin E. It aids your body in 

    fighting off damage from free radicals and is stored in the liver and adipose tissue. Additionally, it aids in the production of red blood cells in the body and functions as a vasodilator to promote smoother blood flow and prevent blood clotting. It plays a part in assisting cells in performing their crucial tasks.

    Sources of Vitamin E

    Vitamin E is a group of compounds easily found in a wide variety of fatty foods. These include:

    • Rapeseed, olive, sunflower, maize, wheat germ and soya oils are among the plant oils.
    • Almond and peanut nuts
    • Foods like spinach, pumpkin, and red bell pepper
    • Mangoes, kiwis, and blackberries, among others

    Symptoms of Vitamin E deficiency

    • Difficulty walking or coordinating your muscles
    • Alterations or disruptions to the vision
    • Muscle ache and weakness
    • General tiredness and weakened immunity

    6. Vitamin K

    Proteins that aid in blood clotting are produced by the liver with the help of vitamin K. To put it simply, it aids in reducing excessive internal and external bleeding. The majority of adults consume enough of this vitamin through food, and deficiencies are also quite uncommon. Infants, however, are susceptible to vitamin K insufficiency.

    Sources of Vitamin K

    • Green leafy veggies like kale, spinach, lettuce, and cabbage
    • Food grains
    • Chickpeas and soybeans
    • A green tea
    • Dietary fats
    • Several dairy and meat products, including cheese, liver, and eggs.

    Symptoms of Vitamin K deficiency

    Although vitamin K insufficiency is uncommon in adults, it can happen in some patients taking drugs that interfere with the metabolism of the vitamin. Here are the symptoms that are seen in various situations:

    • longer blood clotting times
    • menstrual bleeding that is excessive
    • Hemorrhaging

    Vitamin Toxicity

    When a vitamin is present in the body in large amounts, vitamin poisoning results. Since fat-soluble vitamins like Vitamin A and Vitamin D are kept in the body for a longer period of time than water-soluble vitamins, they are the main culprits. It can be brought on by taking a lot of fortified foods or supplements in high doses. By monitoring your intake of multivitamin supplements based on the degree of deficiency or gaps in your diet, it can be easily prevented.


    Calcium has frequently been associated with strong bones and teeth, but few people are aware that calcium, like vitamin K, also aids in blood clotting. Additionally, it aids in controlling nerve activities and muscle contractions, including your heartbeat. It keeps our body's tissues firm and rigid, enabling regular bodily activity. Natural Milk Calcium tablet helps in combating your need for calcium which is obtained from whey of the cow milk. 

    Sources of Calcium

    • Milk, cheese, and similar dairy foods
    • Okra
    • Spinach
    • Figs
    • Soybeans
    • Calcium-fortified foods

    Symptoms of Calcium deficiency

    Calcium Deficiency known as hypocalcemia, can show up as:

    • Muscle pain
    • Tingling and numbness in the hands and feet
    • Brittle and fragile nails
    • Loss of memory confusion
    • Weaker or easily fractured bones


    Iodine is a mineral that the body needs to produce thyroid hormones. Further regulating the body's metabolism and other vital processes are these hormones. During pregnancy, thyroid hormones are also crucial for healthy bone development and brain growth. Iodine must be obtained through diet because the human body is unable to manufacture it.

    Sources of Iodine

    • Sea fish
    • Shellfish
    • Eggs
    • Cow milk and other dairy products

    Symptoms of Iodine deficiency

    • The thyroid glands swelling
    • Apparent bump on your neck
    • Hair loss Dry Skin 
    • More frigid than usual
    • Diminished heart rate


    The mineral iron is crucial for the creation of red blood cells. RBCs are responsible for delivering oxygen to the body's cells. It aids the oxygenation and storage of our muscles.

    Sources of Iron

    Iron from food comes in two forms - heme and non-heme
    Heme is found in animal flesh like

    • Meat and red meat
    • Poultry and seafood

    Non-heme iron is found in plant-based foods like

    • Dried apricot
    • Soybean flour
    • Kidney beans
    • Chickpeas
    • Nuts

    Symptoms of iron deficiency

    • Extreme fatigue
    • Lightheadedness
    • Pale skin
    • Shortness of breath
    • Dry and damaged hair and skin

    All of these necessary vitamins and minerals have been incorporated in The Tiny Secret Multivitamin mint, which was created specifically to suit the needs of the body for healthy functioning and disease prevention. It is a pocket friendly mint that is simple to enjoy anytime, anywhere. Simply put a mint on your tongue, swirl it around, then chew and swallow it.  

    Numerous vitamins and minerals can be easily obtained in nature, however they may only be present in much smaller amounts than what our bodies require. A healthy combination of organic, naturally derived foods and pure supplements is a good idea to ensure we acquire the proper number of nutrients.

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