Vitamins and minerals are very important nutrients for your health, any deficiency or increase of supplements containing vitamins or minerals causes diseases and may lead to serious health conditions. In this article, you will find some vitamins and minerals sources and health benefits.
1) Water-soluble vitamins sources and health benefits:
|Vitamin name||sources||Health benefits|
|Thiamin ( vitamin B1)||Fat free meat|
|1- Essential for heart and nerves health. |
2- Provides human body with energy.
|Riboflavin ( Vitamin B2)||Green vegetables|
2-Improves your skin health condition.
3-Provides human body with energy.
|Niacin ( vitamin B3)||legums|
Tea and coffee
|1- Improves digestion.|
2- Provides body with energy.
|Folic acid ( Vitamin B9)||Meat|
Dark green vegetables like spinach
|1- Red blood cells formation. |
2- Very important during pregnancy for fetus health, it prevents neurodegenerative diseases in babies.
|Pyridoxine ( vitamin B6)||Green vegetables|
|1- Improve immunity.|
2- Maintains nervous system health.
Milk and dairy products
|Red blood cell formation|
|Ascorbic acid ( vitamin C)||Citrus fruits|
Pepper ( for more information about pepper health benefits check this article : https://nafies.com/red-bell-pepper-health-benefits/)
strawberry ( for more information about strawberry health benefits check this article : https://nafies.com/strawberry/)
|1- Wound healing. |
2- Fight inflammatory diseases.
3- Improves iron absorption.
For more information about vitamin C health benefits check this article : https://nafies.com/vitamin-c-benefits-part-1/
|Improves and maintains skin, hair and nails.|
|Protein, fats, carbohydrates digestion and absorption.|
2- Fat-soluble vitamins:
|1- Maintains vision health. |
2- Improve immunity.
3- Maintains skin health.
|D||Skin produce it after exposure to sun.||1-Calcium absorption in bones and teeth.|
2- Improves metabolism.
3- Hair and skin health.
|E||Vegetable oils like olive oil and coconut oil, for more information about coconut oil, check this article: https://nafies.com/13-health-benefits-of-coconut-oil/||1- Antoxidant.|
2- Body cells antiaging.
For more information about vitamin E do not forget to check this article: https://nafies.com/vitamin-e-benefits-sources-and-side-effects/