You need a constant supply of many vitamins and minerals to keep your body functioning normally. These nutrients naturally occur in a wide range of animal and plant sources. The U.S. Department of Agriculture's "Dietary Guidelines for Americans 2010" recommends eating a well-balanced and varied diet to prevent nutritional deficiencies.
Iron and Folate
Your body needs iron and folate for the production of red blood cells so oxygen can be effectively carried to cells and tissues. Folate prevents neural tube defects during pregnancy, according to the American Pregnancy Association. A low dietary intake of iron can lead to iron deficiency anemia. This causes fatigue, poor blood circulation and a weak immune system. Iron deficiency during pregnancy can lead to premature birth or cause the baby to have a low birthweight. Iron occurs in poultry, liver, egg yolk and fish.
Vitamins B-6 and B-12
Your body needs vitamin B-12, or cobalamin, for normal growth and development. This vitamin is needed for the production of red blood cells and DNA. Vitamin B-12 is found in beef, seafood, clams and liver. Vitamin B-6 also aids in the production of red blood cells. B-6 keeps your digestive, immune and nervous systems working properly. Rich sources include salmon, halibut, breakfast cereals, turkey and potatoes.
Vitamins A and C
Vitamin A is needed for a healthy immune system, bone growth, vision and reproduction. MedlinePlus lists liver, kidney, cheese, fortified milk, eggs and cod as good sources. Vitamin C protects your body against bacteria and harmful compounds. This vitamin is also vital for tissue repair and wound healing. Good dietary sources include plantain, Brussels sprouts, cabbage, citrus fruits, tomatoes and pepper.
Calcium and Magnesium
Your body needs calcium and magnesium for strong bones and teeth and a healthy nervous system. These minerals also play a vital role in muscle contraction and blood clotting. Getting enough calcium during childhood and adolescence helps to prevent osteoporosis later in life. This condition causes the bones to become thin and likely to fracture. Cheese, milk and yogurt are the best sources of calcium. Other sources include green vegetables, spinach, almonds, bread and salmon. Magnesium occurs in whole grains, nuts, sesame seeds and beans,
Member Comments