Top 10 List of Vitamins and Minerals and Their Functions

In this article, you’ll get a list of vitamins and minerals that will help you prevent cancer, get stronger bones, a healthy heart, and a beautiful skin.

Keep reading!

Benefits of Vitamins and Minerals

  • Benefits of Vitamins

Vitamins prevent and treat several diseases including high cholesterol levels, heart problems, skin and eye disorders, and others. They facilitate body mechanisms and perform many functions that other nutrients can’t perform.

They’re consumed through foods. But depending on your culture or tradition, you may not be getting the recommended intake. For that reason, specialists created vitamin supplements. These supplements are good for people who eat the same foods often, miss meals, or have jobs at unusual times, since these factors may lead to vitamin deficiency.

Although vitamin supplements are recommended, you should not use them as a substitute for a well-balanced, whole food diet. Vitamins, especially vitamins A, E, C, and B, promote the health of your cells, bones, organs, and heart.

It’s crucial that you get ALL of these vitamins for maximum results.

  • Benefits of Minerals

Minerals help with body metabolism, water balance, and bone health. Each mineral has their own unique set of benefits and you should not say one mineral is better than the other. All minerals are important to the correct functioning of the body.

Many medical specialists have concluded that minerals are even more important than vitamins.

When someone has a vitamin deficiency, the symptoms are usually mild and it’s easy to treat. On the other hand, when it’s about mineral deficiency, it can lead to serious health problems. And, if untreated, it can even result in death.

Regardless of that, try to get the recommended daily allowance of vitamins and minerals from unprocessed foods.

List of  Vitamins and Minerals

Let’s start our list of vitamins and minerals with vitamin A.

  1. Vitamin A

Vitamin A is good for your general growth and eyes health. It also positively affects your skin and teeth. You can get vitamin A from carrots, sweet potatoes, and cantaloupe melons.

Check this post about 21 top sources of vitamin A.
  1. Vitamin B

Vitamin B gives you energy and facilitates iron absorption in your body. You can find it on potatoes, lentils, bananas, and beans.

  1. Vitamin C

Vitamin C is perhaps the most common vitamin. It’s found in oranges, lemons, guava, kiwi, red and green peppers strawberries and grapefruits, to name a few.

Vitamin C strengthens blood vessels and helps with iron absorption.

  1. Vitamin D

It’s proven that vitamin D makes your bones strong and healthy. You can stimulate vitamin D production by being out in the sun, and you can get it from mushrooms, fish, and eggs. Find more about vitamin D sources here.

  1. Vitamin E

Vitamin E helps with blood circulation and fights free radicals.

Free radicals are associated with Alzheimer’s disease, cancer, Parkinson’s disease, atherosclerosis, and other diseases. You can now see how important fighting free radicals are!

  1. Vitamin K

Vitamin K plays an important role in blood clotting. It’s used to reverse “blood thinning” medication effects when the patient takes too much, to prevent newborns clotting problems due to a lack of vitamin K, and to treat bleeding caused by some medications. Beyond that, it plays an important role in heart health, bones, and brain function.

You can find vitamin K in leafy vegetables like spinach, brussels sprouts, and kale.

Here is a detailed article on vitamin K you may find more helpful.

  1. Calcium

I’m sure you know about this one, since it gets a lot of attention from the media. You can get Calcium from yogurt, milk, cheese, and other dairy products.

  1. Zinc

Zinc helps with fertility, immunity, and general growth. You can get it from cashews, spinach, beans and dark chocolate. Yes! Dark chocolate.

  1. Iron

If you want to build your muscles without reaching to anabolics or other man-made medicines, then make sure you’re getting the recommended daily iron intake.

Iron also keeps your blood healthy. You can find it in soybeans, pumpkin seeds, lentils, organ meats like liver, and oysters.

  1. Folic acid

Good news for the moms out there!

Folic acid prevents birth defects during pregnancy and renews your cells. You can get it from peas, nuts, lentils, beets, corn, cauliflower, and dark leafy vegetables.


Once you know the benefits of vitamins and minerals, and where to get them from, becoming healthy gets a lot easier.

Want to get a beautiful skin and teeth? Get vitamin A from carrots, sweet potatoes, and cantaloupe melons.

Maybe you want to feel more energized throughout the day! In this case, you should get vitamin B from chili peppers, beans, bananas, and potatoes.

Don’t substitute vitamin supplements for a balanced diet. Ultimately, get the proper amount of minerals and vitamins everyday by eating unprocessed food. By doing that, you’ll prevent many diseases. In addition, you’ll have more energy and concentration.

From our list of vitamins and minerals above, tell us in the comments what your favorite sources are!


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