Benefits of vitamin & minerals
ALL A B C D E F G H I J K L M N O P Q R S T U V W X Y Z
Vitamin C

What is Vitamin C?
Vitamin C is an antioxidant, important for your skin, bones, and connective tissue. It comes from fruits and vegetables - good sources include citrus, red and green peppers, tomatoes, broccoli, and greens. Also, It promotes healing and helps the body absorb iron.

Why do I need vitamin C?
Vitamin C is necessary for the growth, development, and repair of all body tissues. It's involved in many functions of the body like absorption of iron, the immune system, wound healing, the maintenance of cartilage, bones, and teeth.

Vitamin C plays an important role in several bodily functions including the production of collagen, L-carnitine, and some neurotransmitters. It helps metabolize proteins and its antioxidant activity may reduce the risk of some cancers.

Where do I get Vitamin C?
Broccoli, Brussels sprouts, Cauliflower, Green - Red peppers, Spinach, Cabbage, Turnip greens, Sweet and white potatoes, Tomatoes.

Vitamin A

What is vitamin A?
Vitamin A is a fat-soluble vitamin that is naturally present in many foods and is important for normal vision, the immune system, and reproduction. It also helps the heart, lungs, kidneys, and other organs work properly.

Alpha-carotene and beta-cryptoxanthin can also be converted into vitamin A, but only half as efficiently as beta-carotene. Lycopene, lutein, and zeaxanthin are examples of other carotenoids that cannot be converted into vitamin A but offer health benefits. Beta-carotene also functions as an antioxidant, helps protect cells from damage caused by substances known as free radicals. Free radicals are formed in response to normal metabolism, and exposure to toxins in cigarette smoke and air pollution.

Why do I need it?
Vitamin A in the form of carotenoids which have to be converted into retinol during digestion, before the body can use it. Carotenoids are the pigments that give plants their green color and some fruits and vegetables their red or orange color.

Where do I get it?
Orange-fleshed sweet potatoes, Carrots, Squashes/Pumpkins, Maize

Vitamin D

What is Vitamin D?
Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others and is also available as a dietary supplement. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis. Vitamin D obtained from sun exposure, food, and supplements are biologically inert and must undergo two hydroxylations in the body for activation. The first occurs in the liver and converts vitamin D to 25-hydroxyvitamin D [25(OH)D], also known as calcidiol. 

Why do I need it?
Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth, and muscles healthy. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.

Where do I get it?
Vitamin D is produced by the body in response to skin being exposed to sunlight. It’s also present naturally in a few foods including some fish, fish liver oils, and fortified dairy and grain products.

Vitamin K

What is Vitamin K?
Vitamin K is an important nutrient that plays a vital role in blood clotting, bone, and heart health. One of two naturally occurring fat-soluble vitamins (vitamin K1 and vitamin K2) is needed for the clotting of blood because of an essential role in the production of prothrombin (a clotting factor).

Why do I need it?
Vitamin K plays an important role in coagulation, better known as blood clotting. Clotting is a process that helps prevent excessive bleeding both inside and outside the body. Your body needs vitamin K to produce the proteins that need to be in motion during the clotting process.

Vitamin K is an important factor in bone health and wound healing. Vitamin K is a fat-soluble vitamin that makes proteins for healthy bones and normal blood clotting. 

Where do I get it?
Collards, Green leafy lettuce, Kale, Mustard greens, Parsley, Romaine lettuce, Spinach

Vitamin E

What is Vitamin E?
Vitamin E is found naturally in some foods, added to others, and is also available as a dietary supplement. “Vitamin E” is the collective name for a group of fat-soluble compounds with distinctive antioxidant activities.

Why do I need it?
Vitamin E is a fat-soluble nutrient found in many foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy.

Where do I get it?
Wheat germ, Sunflower, Safflower, Corn, Almonds, Peanuts, Hazelnuts, Sunflower seeds, Spinach, and Soybean oils.

Vitamin B3

What is Vitamin B3?
Vitamin B3, also called niacin, is one of the eight B-complex water-soluble vitamins. Niacin has multiple functions in the body like smooth functioning of the digestive system, improves skin, and maintains the nervous system. Niacin, a name coined from nicotinic acid vitamin, it comes in several forms, including niacinamide (nicotinamide) and inositol Hexa-nicotinate. Each of these forms has various uses as well.

Why do I need it?
Vitamin B3 helps in the normal functioning of the human digestive system which in turn promotes a healthy appetite and glowing skin. This vitamin is important for many digestive tract functions, which include the breakdown of fats, carbohydrates, and alcohol.

Where do I get it?
High niacin foods include Fish, Chicken, Turkey, Pork, Beef, Mushrooms, Brown Rice, Peanuts, Avocados, and Green peas.

Vitamin B5

What is Vitamin B5?
Vitamin B5, also known as pantothenic acid, is one of the most important vitamins for human life. It’s necessary for making blood cells, and it helps convert the food you eat into energy.

Vitamin B5 is one of the eight B vitamins. All B vitamins help you convert protein, carbohydrates, and fats you eat, into energy.

Why do I need it?
Vitamin B5 has many important functions. These include:

Converting food into glucose Synthesizing cholesterol

Forming sex and stress related hormones 

Forming red blood cells

As with all B vitamins, pantothenic acid helps the body break down fats, carbohydrates, and proteins so that our bodies can use them for energy and rebuilding tissues, muscles, and organs.

Where do I get it?
Vitamin B5 is easy to incorporate into a good diet. It’s found in most vegetables, including:

Broccoli, Cabbage family, White and sweet potatoes, Whole-grain cereals

Other healthy sources of B5 include:
Mushrooms ,Nuts, Beans ,Peas ,Lentils, Poultry & Meats, Dairy products, Eggs

Vitamin B2

What is Vitamin B2?
Vitamin B2 is a water-soluble vitamin, and so it dissolves in water. All vitamins are either water-soluble or fat-soluble. Water-soluble vitamins are carried through the bloodstream, and whatever is not needed passes out of the body in urine.

People need to consume vitamin B2 every day because the body can only store small amounts, and supplies go down rapidly.

Riboflavin occurs naturally in some foods, added to others, and it can be taken as supplements. Most of it is absorbed in the small intestine.

Why do I need it?
Riboflavin is a vitamin that is needed for growth and overall good health. It helps the body break down carbohydrates, proteins, and fats to produce energy, and it allows the body to use oxygen.

Riboflavin is also used for the development and function of the skin, lining of the digestive tract, blood cells, and other vital organs.

Where do I get it?
You can get certain amounts of riboflavin by eating a variety of foods, including the following:

Eggs, organ meats (such as kidneys and liver), lean meats, and low-fat milk, Green vegetables (such as asparagus, broccoli, and spinach), Fortified cereals, bread, and grain products

Vitamin B6

What is Vitamin B6?
Vitamin B6 is a water-soluble vitamin that is naturally present in many foods, added to others, and available as a dietary supplement. It is the generic name for six compounds (vitamins) with vitamin B6 activity: pyridoxine, alcohol; pyridoxal, an aldehyde; and pyridoxamine, which contains an amino group; and their respective 5’-phosphate esters. Pyridoxal 5’ phosphate (PLP) and pyridoxamine 5’ phosphate (PMP) are the active coenzyme forms of vitamin B6. Substantial proportions of the naturally occurring pyridoxine in fruits, vegetables, and grains exist in glycosylated forms that exhibit reduced bioavailability.

Why do I need it?
Vitamin B6, along with the other B vitamins, helps the body turn food into energy. On its own, vitamin B6 has many other uses that are important in maintaining and developing a healthy body and brain, respectively. Vitamin B6 is so important, it may have triggered the growth of the first living creatures on earth.

Where do I get it?
Vitamin B6 is found in a wide variety of foods, including:

Pork, Poultry, such as chicken or turkey, Some fish, Peanut, Soya beans, Wheatgerm, Oats, Bananas

Vitamin B1

What is Vitamin B1?
Vitamin B1- thiamin or thiamine, enables the body to use carbohydrates as energy. It is essential for glucose metabolism, and it plays a key role in the functioning of nerve, muscle, and heart. 

Vitamin B1 is a water-soluble vitamin, as are all vitamins of the B complex.

Why do I need it?
Thiamin (vitamin B1) helps the body's cells change carbohydrates into energy. The main role of carbohydrates is to provide energy for the body, especially the brain and nervous system. Thiamin also plays a role in muscle contraction and the conduction of nerve signals. Thiamin is essential for the metabolism of pyruvate.

Where do I get it?
Food sources of thiamine include Beef, Liver, Dried milk, Nuts, Oats, Oranges, Pork, Eggs, Seeds, Legumes, Peas, and Yeast. Foods are also fortified with thiamine. 

Foods that are often fortified with B1 are Rice, Pasta, Bread, Cereals, and Flour.

Vitamin B9

What is Vitamin B9?
Folate, also known as vitamin B9 and folacin, is one of the B vitamins. It manufactures folic acid, which is converted into folate by the body. This vitamin is used as a dietary supplement and in food fortification, as it is more stable during processing and storage.

Why do I need it?
Folic acid is crucial for the proper functioning of the brain and plays an important role in mental and emotional health. It aids in the production of DNA and RNA, the body's genetic material, and is especially important when cells and tissues are growing rapidly, such as in infancy, adolescence, and pregnancy. Folic acid also works closely with vitamin B12 to help make red blood cells and help iron work properly in the body.

Where do I get it?
Good sources of folate include:

Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brusels sprouts, broccoli)BeansPeanutsSunflower seedsFresh fruits, fruit juicesWhole grainsLiverSeafoodEggsFortified foods and supplements

Vitamin B7

What is Vitamin B7?
Biotin also called vitamin H, vitamin B7 or vitamin B8  is a water-soluble B vitamin. It is involved in a wide range of metabolic processes, both in humans and in other organisms, primarily related to the utilization of fats, carbohydrates, and amino acids.

Why do I need it?
Vitamin B7 is used by the body to metabolize carbohydrates, fats, and amino acids. It is also vital for the normal growth of fetuses. 

Many people take biotin supplements to improve the health of their skin, hair, and nails.

Where do I get it?
Vitamin B7 is found in several foods, though in small amounts. This includes Walnuts, Peanuts, Cereals, Milk, and Egg yolks. Other foods that contain this vitamin are Wholemeal bread, Salmon, Pork, Sardines, Mushroom, and Cauliflower. 

Vitamin B12

What is Vitamin B12?
Vitamin B12, also known as cobalamin, is a water-soluble vitamin involved in the metabolism of every cell present in the human body. It is one of eight B vitamins. It is a co-factor in DNA synthesis and both fatty acid and amino acid metabolism.

Why do I need it?
Vitamin B12 is a nutrient that helps keep the body's nerves and blood cells healthy and helps form DNA, the genetic material in all cells. It also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak. 

Where do I get it?
Vitamin B12 is naturally found in animal foods, including Meat, Fish, Poultry, Eggs, and Dairy.

Vitamin calcium

What is Calcium?
Calcium is one of the most important minerals for the human body. It helps form and maintains healthy teeth and bones. A sufficient level of calcium in the body over a lifetime can help prevent osteoporosis.

Why do I need it?
The body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness. Also, the body needs calcium for muscles to move and for nerves to carry messages from the brain and every body part.

Where do I get?
Milk, Cheese, and other Dairy foods.

Green leafy vegetables – such as Curly kale, Okra, and Spinach, Soya drinks with added calcium, Bread and anything made with fortified flour.

Vitamin magnesium

What is Magnesium?
Magnesium is an important mineral, playing a role in over 300 enzyme reactions in the human body. Its many functions include helping with muscle and nerve function, regulating blood pressure, and supporting the immune system. Magnesium is a mineral found in the earth, sea, plants, animals, and humans. About 60% of the magnesium in a human body is found in bones, while the rest in muscles, soft tissues, and fluids, including blood.

Why do I need it?
Energy creation: Helps convert food into energy.

Protein formation: Helps create new proteins from amino acids.

Gene maintenance: Helps create and repair DNA and RNA.

Muscle movements: Is part of the contraction and relaxation of muscles.

Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.

Where do I get?
Pumpkin seed, Almonds, Spinach, Cashews, Peanuts, Guavas, Bananas, Papayas,           Blackberries, Raspberries.

Vitamin manganese

What Is Manganese?
Manganese is an essential mineral involved in the formation of bones and the metabolism of amino acids, fats, carbohydrates, and cholesterol. You need manganese to help form collagen, a connective tissue that helps in holding your body together. It supports bone and joint health and keeps muscles and skin taut.*

Manganese is often confused with magnesium, or worse, gets no attention at all for what it does to support good health. One of the body’s most important antioxidant enzymes that protects and defends your cells owes its existence to manganese.*

Why do I need it?
Manganese is an essential mineral involved in the formation of bones and the metabolism of amino acids and carbohydrates. You need manganese to help form collagen, a connective tissue that helps to hold your body together; supports bone and joint health.*

Where do I get it?
Wheat Cereal, Flaxseed, Linseed, Tofu, Pineapple.

Vitamin zinc

What is Zinc?

Zinc is a mineral. It is called an "essential trace element" because very small amounts of zinc are necessary for human health. Since the human body does not store excess zinc, it must be consumed regularly as part of your diet. Zinc is used for the treatment and prevention of zinc deficiency and its consequences, including stunted growth and acute diarrhea in children, slow wound healing, and Wilson's disease.

Why do I need it?

Zinc is a nutrient that is needed to stay healthy and is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. The body also needs zinc to make proteins and DNA, the genetic material in all cells.

Where do I get it?

Mussels, Oysters, Alaskan king crab, Lean Beef

Vitamin silicon

What is Silicon?

Silicon is a mineral. Silicon supplements are used as medicine. It is used for weak bones (osteoporosis), heart disease, stroke (cardiovascular disease), Alzheimer’s disease, hair loss, improving hair, and nail quality. It is also used for skin healing; and for treating sprains and strains, as well as digestive system disorders.

Why do I need it?

It plays an important role in the formation of bone and connective tissue, enhances calcium and other minerals settling on bone tissue. In addition to this, silicon helps improve skin, hair, nail problems, amongst others.

Where do I get it?

Whole grains such as Barley, Oats, and Rice.
Fruits like Oranges, Apples, Cherries, Grapes, and Raisins.
Green vegetables like Celery, Cucumbers, and Cabbage.
Nuts and Seeds like Peanuts and Almonds.

Vitamin copper

What is Copper?

It might be considered a “trace” mineral, but copper’s role in supporting good health is formidable. Along with other nutrients, your body only needs a small amount of copper—but that little dose accomplishes quite a bit.

Why do I need it?

Copper is essential for infant growth, bone strength, red and white blood cell maturation, iron transport, cholesterol and glucose metabolism, heart muscle contraction, and brain development.

Where do I get it?

Seafood, Cashews, Filberts, Almonds, Macadamia nuts, Peanut, Soybeans, Navy beans, Fruits and Vegetables, and Black pepper.

Vitamin iodine

What is Iodine?
Iodine is widely known as an antiseptic used to treat small cuts and scrapes. In reality, iodine is the reason why your body functions.

Here’s why-Iodine is necessary for the development of thyroid hormones:
Cells in the thyroid, weighing less than one ounce, a small gland located in the front of the neck, are the only cells capable of absorbing iodine.
Thyroid cells capture iodine and combine it with tyrosine – an amino acid – to produce thyroid hormones that are then released into the bloodstream.

The thyroid gland is enlarged when the body lacks iodine, which is a condition called a goiter. Iodine deficiency is rare in industrialized countries like the United States because most table salt and cattle feed is enriched with iodine.

Why do I need it?
Every cell in the body depends on thyroid hormones to regulate its metabolism. While iodine is essential in making them, which makes it central to energy production.*

Where do I get it?
Iodine is an essential nutrient that you must get through foods or dietary supplements. Iodized salt is a primary source of iodine.

Vitamin selenium

What is Selenium?

Selenium is a mineral that is found in soil and occurs naturally in certain foods (like whole grains, Brazil nuts, Sunflower seeds, and Seafood). Selenium is not produced in the body, but it is required for proper thyroid and immune system function. Selenium is used to treat or prevent selenium deficiency. Selenium has been used in alternative medicine as an aid to treat Hashimoto's thyroiditis (an autoimmune disorder of the thyroid) and to treat high cholesterol.

Why do I need it?

Humans require small amounts of selenium. However, these small amounts are crucial to our overall health and wellbeing as selenium has been linked to several vital functions throughout the body. This mineral is capable of increasing our antioxidant capabilities as well as boosting our immune system.

Where do I get it?

Brown rice, Bread, Lobster, Oysters, Halibut.

Vitamin iron
Vitamin lutein

What is Lutein?

Zeaxanthin and Lutein are carotenoids found in dark green leafy vegetables. Lutein and Zeaxanthin filter harmful high-energy blue wavelengths of light. They act as antioxidants in the process of helping, protecting, and maintaining healthy eyes cells.

Why do I need it?

Lutein supplements are typically used to help maintain eye health.

Where do I get it?

Leafy greens (such as kale, spinach, and collards), Corn, Green peas.

Vitamin lycopene

What Is Lycopene?

Lycopene is one of the three most commonly occurring carotenoids—a group of yellow, orange, and red pigments produced by plants—found in foods.

Why do I need it?

Lycopene supplements help support a healthy heart and general overall health due to their antioxidant properties.

Where do I get it?

Tomato products (such as puree, juice, marinara sauce, paste, catsup), watermelon.

Vitamin lysine

What is Lysine?

Lysine is an amino acid (a building block of protein). People use it to make medicine.
Lysine is used for preventing and treating cold sores (caused by the virus called Herpes Simplex Labialis). It is taken by mouth or applied directly to the skin for use. It is also taken orally to improve athletic performance.

Why do I need it?

Lysine is an essential amino acid that the body doesn’t produce naturally. Consuming lysine — through diet or supplements — may improve certain health conditions. It improves your overall health by helping your body produce collagen, digestive enzymes, antibodies, and protein hormones. We should try to get lysine naturally, from foods.

Where do I get it?

Yogurt, cheese, butter, milk

Vitamin molybdenum

What Is Molybdenum?

Molybdenum is an essential trace mineral important for normal cell function and growth. It is present in legumes such as beans, lentils, and peas, as well as grains in significant amounts. Animal-based foods as well as fruits and vegetables tend to be low in molybdenum.

Why do I need it?

Molybdenum assists a small number of enzymes and proteins that help chemical reactions take place in the body. The most important of these enzymes for health is sulfite oxidase, which is involved in the metabolism of amino acids (the building blocks of protein) that contain sulfur. That’s why molybdenum is considered important for normal cell function and growth.

Where do I get it?

Romaine Lettuce, Zucchini Squash, Tofu, Skim or Fat-Free Milk

Vitamin potassium
Vitamin taurine

What is Taurine?

Taurine is an amino sulfonic acid that occurs naturally in your body. It is particularly concentrated in your brain, eyes, heart, and muscles. Unlike other amino acids, it is not used to build proteins. Rather, it is classified as a conditional acid. Your body can produce taurine, and it is also found in particular foods.

Why do I need it?

Taurine is needed for maintaining proper hydration and electrolyte balance in your cells and forming bile salts, which plays an important role in digestion. It is required for regulating minerals such as calcium in your cells and supporting the general function of your central nervous system and eyes. All in all, it helps in regulating the immune system’s health and antioxidant function.

Where do I get it?

Vegetarian food, Soda, and Energy drinks