Vitamins and minerals are considered necessary nutrients that your body requires to provide strength to your bones, repair wounded areas, and boost your immune system. They are the primary sources that convert the food that you consume into energy and help your cells repair any damage caused.

How to get the required vitamins in your diet?
Balance your meals with fiber, minerals, vitamins, and carbs; remember that consumption of natural vitamins through food is more effective than taking capsules for multivitamins.

Vitamin A
Vitamin A is necessary for strong teeth, bones, soft tissues, and healthy skin.
The foods rich in Vitamin A are carrots, sweet potatoes, fish such as salmon, mackerel, tuna, liver of beef, chicken, and lamb, winter squash, cantaloupe, and dairy products that include cheese and butter. Eggs, apricots, spinach, and spices such as chili, red pepper, and paprika are also good sources.

Vitamin B
Vitamins B-12, B-9, and B-6 play a crucial role in nerve and brain functioning, the amalgamation of DNA, and the development of RBCs in your body.
Vitamin B rich foods are whole grains in the form of brown rice, barley, and brown bread, red meat, chicken, eggs, and fish, and dairy products such as milk, cheese, and butter. Pulses, beans, and lentils, seeds such as sunflower seeds, nuts and almonds, dark and green veggies, and mainly citrus fruits, avocados, and bananas are also good providers of vitamin B.

Vitamin C
It is an important antioxidant that protects your cells and improves your body’s ability to absorb iron. It is also vital for your dental health, helps heal wounds, and enhances resistance.
Vitamin C can be supplied to the body through the consumption of green leafy veggies such as broccoli, spinach, cabbage, and cauliflower. Bell peppers, both white and sweet potatoes, tomatoes and tomato juice, winter squash, strawberries, and citrus fruits are also good sources of this vitamin.

Vitamin D
Vitamin D is the only vitamin that you can get in forms other than food; your body can also get it from sunlight. It is essential for your bones and immune system.
The foods rich in Vitamin D are seafood and fatty fish such as salmon, herring, catfish, trout, tuna, mackerel, and oysters. Dairy products, poultry products, mostly eggs yolks, mushrooms, and beef liver are sources of vitamin D.

Vitamin E
It mostly functions like Vitamin C but also helps your body use Vitamin K optimally and repair damaged cells.
Vitamin E can be gotten from vegetable oils such as sunflower, safflower, corn, and soy oils, nuts including almonds, peanuts, and hazelnuts, sunflower seeds, green veggies such as spinach, green turnips, and broccoli, and bell peppers.

Vitamin K
Vitamin K helps in the formation of blood clots, and its absence can cause hemophilia.
Green and leafy veggies such as kale, spinach, greens turnips, parsley, romaine, broccoli, and lettuce, Brussels sprouts, and asparagus are good sources of this vitamin.

Some foods like green leafy veggies, fruits, dairy products, and meat are rich in most of the vitamins and are good for your health.