All vitamins and minerals are essential to your health, but certain ones can really make an impact. Some vitamins are necessary for vision, while others are necessary for making red blood cells and healthy bones. Most people receive an adequate amount of vitamins and minerals through diet alone, but those who are following a special diet, such as a vegan diet, or have malabsorption medical conditions may not receive all the nutrients necessary for a healthy body.
Vitamin A
Vitamin A plays a huge role in your ability to see. Without vitamin A, you would not be able to see in color and you would not see well at night, or in the dark. Vitamin A is also important for your skin and it helps you grow. You can obtain vitamin A from cantaloupe, sweet potatoes, carrots, kale and collard greens.
Vitamin C
Vitamin C plays a crucial role in keeping your body tissues healthy, such as your skin and muscles as well as other organs. It also helps your body resist infection and illness, which speeds up the healing process when you cut yourself or catch a cold. This doesn't mean that you will never get sick, but it does make it harder for your body to be invaded by bacteria and viruses and when it does happen, vitamin C helps your body recover faster. Vitamin C also helps keep your gums and hair healthy. Oranges, cabbage, broccoli, tomatoes and other citrus fruits contain vitamin C.
Iron and Calcium
Calcium and iron help build and maintain strong bones, teeth and play a big role in the production of red blood cells. Your entire body needs oxygen, which is where iron comes in. When you breathe in, oxygen is delivered to your lungs and is distributed to other parts of your body. Iron helps your red blood cells carry oxygen to other organs and tissues within your body. Fortified milk, cheese, fortified cereals, fish, beans and broccoli contain iron and calcium.
Potassium
Your nervous system and muscles require potassium to function properly. Potassium helps your body balance out the correct amount of water to ensure there's an adequate water supply distributed evenly throughout your body. Your brain, muscles and organs all need water, and potassium helps hydrate them. Bananas, broccoli, tomatoes, dried fruits, citrus fruits and leafy green vegetables provide an adequate source of potassium.
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