6 Essential Vitamins & Minerals – Their Sources and Importance in Our Body

The unhealthy lifestyle has become a trend in the growing population. Children and adults are getting inclined towards eating a burger rather than picking a bowl of greens. In the humdrum of busy schedules, cheap fast foods, and changing taste palettes, the importance of vitamins and minerals has been totally forgotten.

The new trend has led to many health and mental problems. Let us understand the importance of vitamins and how they help our body stay in the right shape.

  1. Boosts our immunity against several viral and bacterial diseases.
  2. Helps to build a strong metabolism.
  3. Helps in improving bone health.
  4. Helps in the proper functioning of the body.

The majority of such vitamins are available in the food, but due to the lack of the right nutrition, basic vitamins are missed.

Here’s a list of all the major vitamins needed by our body and the source of getting them.

Vitamin A

Need of Vitamin A

Why is it needed?

  • Needed for a healthy vision.
  • Beneficial for skin, hair, and nails.
  • Ensure proper and overall growth of the body.


Found abundantly in kale, spinach, carrots, citrus, melons, and sweet potatoes.

Vitamin B

Need of Vitamin B

Why is it needed?

  • For maintaining good health and well-being
  • They are the building blocks of a healthy body.
  • Impact energy levels, brain function, and cell metabolism.
  • Prevent infections
  • Promotes cellular health.


whole grains, organ meats, including kidney and liver, legumes, bananas, and peppers.

Vitamin C

Need of Vitamin C

Why is it needed?

  • Promotes collagen production and wound healing.
  • Boosts immunity and acts as an antioxidant.
  • Helps in wound healing.
  • Provides elasticity to the skin
  • Improves iron absorption


All Citrus fruits, gooseberries, and drumsticks.

Vitamin D

Need of Vitamin D

Why is it needed?

  • Regulates calcium and phosphate in the body.
  • Promotes bone growth.
  • Treats rickets and osteoporosis.


Milk and milk products, mushrooms, drumsticks

Vitamin E

Need of Vitamin E

Why is it needed?

  • Protection against cell damage
  • Maintains a healthy immune system
  • Protection against chronic diseases, such as heart disease & cancer


Almonds, sunflower seeds, Canned tomato sauce, cooked spinach, and cooked Swiss chard.

Vitamin K

Need of Vitamin K

Why is it needed?

  • Helps in blood clotting
  • Promotes healthy bones
  • Makes blood thinner


Green leafy vegetables, vegetable oils, blueberries and figs, meat, cheese, eggs, and soybeans

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