Vitamins & Minerals: Which Ones Are Most Beneficial?

Everyone knows that vitamins and minerals are great for your body. And, everyone knows that taking in a sufficient amount each day will produce great health effects.

But, what vitamins and minerals are the best? And, what does each vitamin and mineral do for us? Well, I’m here to answer those questions for you.

Before we get into the details, I’d like to let you know that knowing and understanding what each vitamin and mineral does can be a tad confusing. We aren’t dieticians, we aren’t nutritionists, and we aren’t experts in the field. I get that. A bunch of vitamins labeled with letters and numbers can throw us off. But that’s okay; We’ll go through them one by one. And, if you need a guide to help you remember what vitamin and what mineral is good for what, print out this page and carry it around with you.

Ok. Let’s get started.

Vitamin A

Vitamin A helps us out in many areas of life. Specifically, vitamin A is good for our general growth and development. In addition, this vitamin helps us maintain healthy eyes and eyesight, healthy teeth, and healthy skin.

How to Get Vitamin A Into Our Bodies

Go to the grocery store and load up on all things orange (that is, all things that are orange and that are good for you). Let me clarify. Pick up some fruits and vegetables such as carrots, sweet potatoes, and cantaloupes. Each of these has a sufficient amount of the carotene pigment in them, which provides all of these awesome health benefits to the body.

Vitamin B

Vitamin B is great for replenishing the body with adequate energy. It also improves immune function and aids in iron absorption.

How to Get Vitamin B Into Our Bodies

There are so many foods that can help out with our vitamin B intake. Such foods consist of whole grains, potatoes, chili peppers, beans, bananas, and molasses.

Vitamin C

Vitamin C is known to help with a strong immune system. However, it helps our bodies in a lot of other areas of life, too. Such areas consist of strengthening blood vessels, giving skin the elasticity it needs, and providing the body with adequate anti-oxidants. It also helps in iron absorption throughout the body.

How to Get Vitamin C Into Our Bodies

A big helper of boosting vitamin C in the body is the orange. But don’t think that this is the only way to get your daily intake of vitamin C. Eating guava, red and green peppers, kiwi, grapefruits, and strawberries can do the same thing for you.

Vitamin D

Vitamin D is excellent for building and maintaining healthy bones.

How to Get Vitamin D Into Our Bodies

Go outside in the sun (if there is sun on that given day) and spend a few moments doing something. Your body will absorb the vitamin D from the sun and will use it to help out in the bone department. As for food, eat some eggs, fish and mushrooms. These three foods will get that healthy bone production into play.

Vitamin E

Vitamin E is great for healthy blood circulation. It also protects the body from free radicals that could potentially hurt us.

How to Get Vitamin E Into Our Bodies

One of the best natural foods to eat in order to maintain a healthy amount of vitamin E in the diet is the almond. Eat a handful a day and you’ll be on your way. If you’re allergic to nuts, or if you just don’t like them, try eating tomatoes more often. Tomatoes will provide the body with the same effects. And, if you aren’t allergic to nuts or seeds, and you enjoy them, add a handful of sunflower seeds to your diet, too.

Vitamin K

Vitamin K is excellent for helping our bodies with the blood clotting processes.

How to Get Vitamin K Into Our Bodies

For a natural source of vitamin K, pick up some leafy greens. This consists of kale, cabbage, Brussels sprouts, and broccoli. Add them into a meal once a day and you’ll be all set.

Folic Acid

Folic Acid is an asset when it comes to renewing cells. It also prevents birth defects from happening during pregnancy.

How to Get Folic Acid Into Our Bodies

Foods that contain an adequate amount of folic acid within them consist of dark leafy greens, asparagus, broccoli, beans, peas, seeds, nuts, beets, and corn.


Calcium is a mineral that aids in promoting and maintaining healthy bones, just like vitamin D. However, calcium also helps in promoting and maintaining healthy teeth.

How to Get Calcium Into Our Bodies

This mineral can be found in most all dairy products. Such products consist of yogurt, milk, and cheese. Tofu and black molasses can help in this department, too.

Iron Fe supplement capsule can be taken along with Progentra pillsIron

Iron is great for building muscles the natural way. It also helps the body maintain good blood within the body.

How to Get Iron Into Our Bodies

I know you’d never guess this, but clams are the best way to get iron in your body. Oysters and liver are the runner-ups. But don’t worry, I understand many people are not big fans of any of these foods. You can still get your iron intake by eating cereal, pumpkin seeds, beans, and spinach.


Zinc is great for boosting immunity, aiding in growth, and helping with infertility.

How to Get Zinc Into Our Bodies

Oysters help with iron and with zinc. Other foods such as spinach, cashews, beans, and dark chocolate also boost zinc levels in the body.


Chromium is a super food when it comes to aiding in glucose regulation. It actually provides cells within the body with the energy they need to carry out their activities (and it provides each cell with this when it needs it).

How to Get Chromium Into Our Bodies

Getting chromium into the body is easy, just eat some whole grains. Fresh vegetables and herbs will also help in this department.


By Jenny Lyn