Every day, we read ‘expert’ opinions online (or another media channel) which speak about optimal nutrition and which nutrients our body needs the most. Let’s get things clear right off the bat – all vitamins and minerals are important. Those optimal diets you can find online can do a lot more harm than good. A varied approach to our diet is best and you should also keep in mind that you need to eat everything in moderation.

With that being said, there are some key vitamins and minerals the human body needs regularly. Check out the list below but ensure that you’re getting other nutrients every day as well.

Vitamin D3

An important vitamin that keeps our bones and muscles in check, vitamin D3 can prevent a myriad of disorders. Although we mostly synthesize it from sunlight, plenty of foods have it as well. Eat egg yolks, soy products, and sardines to keep your vitamin D3 levels in check.

Vitamins B6 and B12

Both vitamins from the B group are key for to mental and physical health. B6, for example, regulates our sleeping patterns and our appetite and mood as well.

Vitamin B12 raises the production of the hemoglobin protein in red blood cells and keeps our nerves healthy.

You can get more of the first from bananas, chicken, sweet potatoes, and grains. Vitamin B12 can be found in boiled eggs, beef, turkey, and yogurt among other foods.

Iron

Iron is an incredibly important mineral for our health. It keeps our energy levels in check, boosts the production of red blood cells, and keeps anemia at bay.

Spinach, shrimp, sunflower seeds, and steak are the most iron-rich foods you can eat.

Calcium

Calcium is vital for our bones and teeth. It also keeps our blood pressure steady and regulates other important functions in the human body. Lack of calcium is a serious problem that can have unforeseen consequences. To make sure that never happens, eat more dairy products as well as salmon and almonds.

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