Your body needs certain vitamins and minerals on a regular basis to ensure optimal health. Some of them, such as B vitamins, are required for growth and repair of tissues, while others are required for your immune system, bones and organs. Eating a well-balanced diet can help ensure that you receive enough vitamins, but if your diet lacks certain foods, you might need a multivitamin. Ask your doctor what's right for you.
B Vitamins
The group of B vitamins makes up vitamin B complex. Your body needs vitamin B complex to keep your eyes, skin and liver healthy, as well as help your hair and nails grow. They also help convert the food you eat into energy. When your body doesn't receive enough B vitamins, you can suffer from muscle cramps, tingling in your arms and legs, hair loss, fatigue, anemia and depression. Foods rich in B vitamins include whole grains, chicken, peanuts, potatoes, milk and bananas.
Calcium and Vitamin D
Your bones need vitamin D and calcium. Without vitamin D, your bones could not absorb calcium, according to the Centers for Disease Control and Prevention, or CDC. Both help strengthen your bones and prevent certain conditions such as osteoporosis and osteoarthritis. Without calcium and vitamin D, your bones would become weak and brittle, making bone fractures and breaks more likely to occur. Your teeth would suffer as well because calcium helps keep your teeth strong and healthy. Foods such as milk, cheese, ice cream and fortified cereals all provide a sufficient source of vitamin D and calcium.
Iron
Iron helps your red blood cells carry oxygen to cells and tissues within your body. If you don't get enough iron, you could develop anemia, a condition that doesn't allow your body to produce enough hemoglobin, the protein found in your red blood cells that allows them to carry oxygen to other parts of your body. Iron is found in foods such as meats, nuts, beans, and iron-fortified cereals and breads.
Vitamin C
Vitamin C helps your body fight infections, and it helps heal wounds. It destroys free radicals, including toxins and pollutants from the environment, to keep your body healthy. Without vitamin C, you would suffer from dry skin and hair, it would take longer for your skin to heal from injuries and it would be harder for your body to resist infection. Foods rich in vitamin C include citrus fruits, sweet red peppers, broccoli, kiwi and tomatoes.
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