9 Basic Vitamins the Body Needs That Are Important

By Top.me

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Have you been taking your vitamins daily? Studies show that 77% of Americans take vitamins every single day.

If you aren’t one of the people taking daily vitamins, then what is stopping you? It might be that you don’t know what basic vitamins and nutrients that your body needs. We can also get vitamins and minerals from eating a balanced diet as long as we know which foods to incorporate. Our bodies can’t always produce the nutrients that we need which are essential for cell function, growth, and development. 

Keep reading for our guide to nine basic vitamins and minerals the body needs that are important and how to get them. 

1. Vitamin B12

It might be difficult to decide what is the most important vitamin as there are plenty that your body needs to function properly. Vitamin B12 is one that your body relieves on to produce energy. If you’re feeling sluggish or tired throughout your day, then it might be because your body isn’t producing enough vitamin B12.  

A picture that shows all important vitamins and the foods that have them

Taking a supplement in the morning can help kickstart the process but you can also get this vitamin through the foods that you eat. Beef, chicken, fish, eggs, and milk are a great source if you’re looking for more vitamin B12 in your life. 

Vegetarians and vegans might find it difficult to incorporate these types of foods in their diet to naturally produce vitamin B12. Taking a daily supplement can help to get more energy and feel more awake throughout your day. 

2. Vitamin D

One of the most important vitamins that you’ve heard about your whole life is vitamin D. The best way to get vitamin D is to get outside and let your body be exposed to natural sunlight. 

You can also incorporate vitamin D into your diet by eating eggs, fish, broccoli, and mushrooms as they are awesome sources of nutrition. Getting vitamin D will help promote bone health, colon health, and can even help with your overall mood. If you’re unable to spend time in the sun especially in winter months, then you should look for ways to supplement vitamin D in your lifestyle. 

3. Magnesium 

When you’re looking to make sure that you’re body is getting vital vitamins, you’re going to want to make sure you’re getting enough magnesium. This mineral helps to regulate our muscles, nerve functions, blood sugar levels, and blood pressure. 

Legumes, nuts, seeds, whole grains, and green leafy vegetables that have magnesium

If you’re the type of person who loves to exercise but suffers from muscle cramps, then it could be because your body is lacking in magnesium. Take this magnesium deficiency quiz to find out if you’re indeed deficient. Magnesium is a mineral that your body can’t produce on its own, therefore you must find ways to supplement it. Taking a magnesium supplement daily is safe, but you should check with your doctor especially if you’re taking any other medications.

So, where else can you get your magnesium besides taking it in a pill form? Spinach, beans, almonds, cashews, bread, potatoes, rice, and cereal are all great sources of magnesium that you can add to your diet.  

4. Calcium

Another one of the most important essential vitamins and minerals that our bodies need is calcium. This mineral helps many parts of our body function as normal. It is stored within your bones and teeth so that they can remain hard and healthy. 

When your body doesn’t get enough calcium, then it will start taking it from your bones. This process is known as losing bone mass and can make you very weak. One of the best ways to get more calcium healthily is by introducing more calcium-rich foods into your everyday diet. Dairy products like milk, cheese, yogurt are all rich in calcium. 

On the other hand, if you’re not a fan of dairy or can’t eat it, then you can also get calcium from leafy greens, nuts, or fish. Broccoli, cabbage, spinach, almonds, brazil nuts, and salmon can all help with your calcium intake.  

5. Biotin

Lots of vitamins make us feel better on the inside, but what about vitamins that make us feel better on the outside? Biotin is a vitamin that improves the strength and health of hair, skin, and nails. 

By regularly taking this vitamin you can see as your hair will grow faster and stronger. Your skin can start to feel and look better. It will even help your nails to grow faster and break less. When you take a vitamin you want to feel your best and biotin will make you look your best too.

One of the best ways to get biotin is by taking vitamins daily so you can ensure that you’re getting enough. The benefits of SugarBearHair are phenomenal especially when it comes to your appearance. 

6. Vitamin A

Vitamin A is one of the vital vitamins that help make your heart, lungs, and kidneys work correctly. It is also important for your body as it can help with your eyesight, immune system, and cell growth. 

orange foods like sweet potatoes, mangoes, apricots, and cantaloupes are also filled with vitamin A

You might have learned that it was important to eat carrots when you were younger to help with your eyesight and that was because they are packed with this important vitamin! Vitamin A helps reduce the signs of macular degeneration which can lead to vision loss as you get older. 

Other orange foods like sweet potatoes, mangoes, apricots, and cantaloupes are also filled with vitamin A. You can even find it in liver, fish, spinach, red pepper, meat, and dairy products. It is important to fill your diet with these foods as vitamin A helps with eyesight, teeth, gums, skin, nails, and bones. 

7. Vitamin C

Most people already get enough vitamin C in their diets but it is an important vitamin to be aware of and to make sure you are getting enough of. Vitamin C helps your bones to be strong, skin to be healthy, and maintains muscle strength. 

The best places to get vitamin C is in the normal foods that you’re already eating! Foods like orange juices, lemons, strawberries, bell peppers, and broccoli are all packed with vitamin C. Make sure that you have a lot of fruits and veggies in your diet and you will be all set with this vital vitamin. 

One huge common misconception is that vitamin C can prevent catching a cold. Unfortunately, this has been proven to be not the case. Don’t go out of your way to get vitamin C supplements around the cold season. 

Luckily, it can help to shorten a cold once you already have one. The next time you get a cold make sure to pack your diet with lots of vitamin C rich foods to see how long or short your cold lasts!

8. Potassium

One reason why potassium is so important for your body is because it can help to keep you hydrated. It is an important mineral that helps to regulate your kidneys and blood pressure throughout your body. 

Potassium in the body also works to keep our heart, brain, and nervous system functioning right. When your potassium levels are low your muscles might feel weak, start to cramp, twitch, or become paralyzed. 

Bananas, potatoes, carrots, leafy greens, and tomatoes are all great sources of potassium

One big problem that many people face is that they get too much sodium and not enough potassium. This is something that many people need to work out when it comes to their diet. 

Bananas, potatoes, carrots, leafy greens, and tomatoes are all great sources of potassium. 

9. Zinc

Zinc is another nutrient that your body doesn’t naturally produce so you must find other ways for your body to get it either through supplements or your diet. This mineral is important to help with digestion, your metabolism, your nerve function, and many other processes in your body.

Luckily, zinc can be found in a plethora of foods so it isn’t too difficult to incorporate it into your daily diet. The highest source of zinc can be found in shellfish such as lobsters, crabs, mussels, and oysters. You can also find it in meats like beef, pork, and lamb. 

It can be found in dairy products, nuts, eggs, and certain vegetables like mushrooms, kale, peas, and asparagus. These are foods that you should make sure you’re consuming in your diet daily to get the appropriate amount of zinc. 

Zinc has also been linked to promote and help with wound healing. 

We Need Basic Vitamins and Minerals

Getting the basic vitamins and minerals that we need is essential for our bodies. Whether you take them in a supplement form or you incorporate them into your diet it is important for your long term health. 

Overall, you will look better and feel better when you make sure you’re getting the right vitamins and minerals each day. 

If you want more advice on how you can feel your best every day, then be sure to bookmark our page so you can keep coming back for more.