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 namesourcesHealth benefits
Thiamin ( vitamin B1)Fat free meat
whole grains
1- Essential for heart and nerves health.
2- Provides human body with energy.
Riboflavin ( Vitamin B2)Green vegetables
Whole grains
Meat
Skimmed milk
1-Improves immunity.
2-Improves your skin health condition.
3-Provides human body with energy.
Niacin ( vitamin B3)legums
Grains
Nuts
Tea and coffee
1- Improves digestion.
2- Provides body with energy.
Folic acid ( Vitamin B9)Meat
Whole grains
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
Grains
Legumes
Meat
1- Improve immunity.
2- Maintains nervous system health.
Cobalamine
(vitamin B12)
Meat
Fish
Chiken
Egg
Milk and dairy products
Red blood cell formation
Ascorbic acid ( vitamin C)Citrus fruits
Parsly
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/
BiotinVegetables
Eggs
Improves and maintains skin, hair and nails.
Pantothenic acidVegetables
Fruits
Protein, fats, carbohydrates digestion and absorption.

2- Fat-soluble vitamins:

VitaminSourcesHealth benefits
ACarrot
sweet potato
spinach
butter
1- Maintains vision health.
2- Improve immunity.
3- Maintains skin health.
DSkin produce it after exposure to sun.1-Calcium absorption in bones and teeth.
2- Improves metabolism.
3- Hair and skin health.
EVegetable 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/
KNuts
legumes
vegetables
Blood clotting

Source:

https://beiteljedah.com/vitaminat-w-maden/

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