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Author: Steve Smakin
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Role of vitamins in keeping the body healthy

We all know that vitamins are essential for proper growth and development of the body. However, most of us do not make efforts towards including these in our daily diet. Unfortunately most people get only 30 percent of the 70 percent required on daily basis.

In today’s fast paced world, it has become really hard for people to eat right and keep tabs on the amount of vitamins that get in to the body.

So how to make sure that all essential and vitamins are getting in to the body? The best way to do so is to have a balanced diet. There are many other ways to keep the body healthy. These include exercising regularly, getting plenty of rest, managing stress and keeping the body hydrated.

When it comes to taking supplements, you need to adhere to the recommended daily allowance (RDA). This suggests that you should take at least 2,000 calories in a day.

Do you know that there are about 13 vitamins and minerals. All these minerals should be consumed by the body on a daily basis.

Most of these can be easily found in over the counter multivitamin pills. However, there are some that you must take individually.

Here is a list of some of the most important vitamins and minerals with their benefits. You would also come to know about the food source these are found in:

Vitamin A:

This is very essential for maintaining normal vision in dim light. It also helps in maintaining healthy functioning of mucus membrane. There are many other benefits of including vitamin A in your diet.


Helps in development of healthy skin

* Aids development of bones
* Helps in growth of healthy teeth.

Food sources:

* Tuna
* Spinach
* Potatoes
* Pumpkin
* Sweet potatoes
* Tuna
* Cantaloupe
* Broccoli
* Apricots
* Mangoes
* Cantaloupe

Vitamin B6:

The vitamin is important for healthy protein metabolism. This is very essential for normal growth and development of the body.


* Helps in treating kidney stones
* Carpal tunnel

Food sources:

* Milk
* Cheese
* Yogurt
* Salmon
* Broceoli
* Green beans
* Almonds
* Furnip greens
* Fortified orange juice

Folic acid/ Folate:

It is very important for healthy fetus development during pregnancy.


* Promotes healthy red blood cell development
* Promotes tissue growth and repair.

Calcium Benefits:

Builds and maintains bones and teeth.

Food sources:

* Milk
* Chees
* Yogurt
* Salmon
* Broccoli
* Green beans
* Almonds
* Turnip greens.



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