If you want to live a healthy lifestyle, you'll need to consume several vitamins and minerals that provide individual benefits for your body. Vitamins and minerals such as vitamin E, C, D, A and zinc are all important substances that you should include in your diet via foods or supplements.
Vitamin E
Vitamin E contains antioxidant properties that protect your body's cells, tissues and organs from free radicals -- unstable molecules that form when your body converts food into glucose. Free radicals can contribute to the development of many medical conditions, including heart disease and cancer. Vitamin E can be found in spinach, nuts, wheat germ and corn.
Vitamin C (Ascorbic acid)
Vitamin C is water-soluble, which means it is not stored inside your body. Vitamin C also acts as an antioxidant against free radicals and harmful bacteria. It helps to grow and repair tissues, while also stimulating the production of collagen, an essential nutrient that helps to make skin, cartilage, ligaments, blood vessels and muscles. Low levels of vitamin C in your body can contribute to dry hair, scaly skin, easy bruising and bleeding gums. Rich sources of vitamin C include oranges, potatoes, green peppers and raw, leafy greens.
Vitamin D
Vitamin D, which is also referred to as the "sunshine vitamin," is important in helping the body absorb calcium, which is essential for strong and healthy bones. According to the Mayo Clinic, vitamin D may be able to help prevent conditions such as high blood pressure and cancer. A vitamin D deficiency can result in rickets and muscle weakness. Good sources of vitamin D include fish and eggs.
Vitamin A
Vitamin A helps to make teeth, skin and soft tissue. Vitamin A also assists in promoting healthy vision by producing pigments in the retinas of your eyes. It helps to keep your hair strong by enhancing the production of sebum, a natural oil made by your body. Vitamin A can be found in foods such as liver, eggs, carrots and broccoli.
Zinc
Zinc is an antioxidant mineral, acting as a defense against free radicals. According to the University of Maryland Medical Center, zinc has been used since ancient times, due to its ability to help with the healing of wounds. Low amounts of zinc in your body can cause poor growth, white spots on your fingernails, depression, acne and weight loss. Zinc can be found in green beans, pinto beans, red meats, shellfish and oysters.
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