Vitamins and minerals are beneficial for your body, as each has its own specific job or function to perform. Vitamins and minerals also help your body develop properly and can be obtained through the foods you eat. Low levels of certain vitamins and minerals are considered deficiencies and can potentially harm your body, contributing to illnesses.
Vitamin D
Vitamin D is a fat-soluble vitamin and is needed by your body, as it aids in your body's ability to absorb calcium, which is important for strong bones. Vitamin D is also called the "sunshine" vitamin, because you can obtain the vitamin through exposure to the sun. As little as 10 minutes three times a week in the sun can prevent a deficiency from occurring. Low intake of vitamin D can cause osteoporosis in adults and rickets in children, according to MedlinePlus, a service of the U.S. National Library of Medicine. Vitamin D can be found in foods such as cheese, fish and oysters.
Vitamin E
Vitamin E is fat-soluble and a strong antioxidant vitamin. It helps to protect your body from free radicals, which are dangerous molecules that can cause health problems such as cancer and heart disease. Vitamin E neutralizes this damage and helps prevents free radicals from harming your cells and organs. Vitamin E also aids in the formation of red blood cells, which transfer oxygen throughout your body. Although a vitamin E deficiency is rare, it can occur. Good sources of this vitamin include corn, sunflower seeds, wheat germ and olives.
Zinc
Zinc is a trace mineral and can be consumed through foods you eat. According to the University of Maryland Medical Center, zinc is found in nearly every cell of your body. It has been used for decades to help enhance the healing of wounds. Zinc is also an antioxidant, acting as a defense against free radicals. In addition, zinc is important for a healthy immune system and quickly healing gastric ulcers. Low intake of zinc can result in weight loss, white spots on your fingernails, hair loss or skin problems. Zinc is rich in oysters, whole grains, mushrooms and pinto beans.
Iron
Iron is an essential mineral that is needed by your body to help produce adenosine triphosphate, also known as ATP -- your body's energy source. A lack of iron in your body may lead to anemia. Good dietary sources of iron include legumes, fish, lean red meat, whole grains and dried beans.
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