Eating a balanced and varied diet is the best way to get the nutrients your body needs for optimal health. Here are the top 5 vitamins and minerals that should be part of your diet every day.
1. Vitamin C
Vitamin C is essential for a healthy immune system and is also an important antioxidant that helps protect your cells from damage. It's found in fruits and vegetables like oranges, strawberries, kiwi, broccoli, and bell peppers.
2. Vitamin D
Vitamin D is important for bone health, immune function, and reducing inflammation. It's found in fatty fish, egg yolks, and fortified foods like cereal and milk. However, many people don't get enough vitamin D from food and may need to take a supplement.
3. Magnesium
Magnesium is essential for muscle and nerve function, energy metabolism, and bone health. It's found in nuts, seeds, whole grains, and leafy greens.
4. Calcium
Calcium is important for bone health and muscle function. It's found in dairy products, leafy greens, and fortified foods. Like vitamin D, many people may need to take a supplement to get enough calcium.
5. Iron
Iron is important for healthy red blood cells and energy production. It's found in red meat, poultry, beans, and leafy greens. Women and vegetarians may be at risk for iron deficiency and may need to take a supplement.
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