Top 7 Essential Nutrients and Their Sources

Because of their unhealthy diets and lifestyles, more and more people all over the world lack essential nutrients such as minerals and vitamins. Every organism needs the right amounts of nutrients so as to function normally and these nutrients must be taken from healthy foods and not only from supplements. Thus, it is very important to know what the key nutrients are for your organism. Read on to find them out and learn where to take them from.

1. Iron

Iron is very important because it forms the red blood cells that oxygenate the body. At the same time, it supports the adequate metabolism for the active organs and the muscles. If you don’t have enough iron, you can contract conditions like irritability, weakness and fatigue. The foods that are rich in iron are turnips, oysters, basil, red meats, black pepper, chicken liver, oregano, soybeans, tofu, fortified cereal, turmeric, pumpkin seeds, asparagus, beans, thyme, lentils, brown rice, dried apricots, nuts and spinach.

2. Vitamin E

This compound is essential for the antioxidant activities. This vitamin is also beneficial in protecting against Alzheimer’s disease and prostate cancer, eliminating the free radicals and protecting against the ultraviolet light. You can get this vitamin from whole grain cereals, spinach, bell peppers, mustard greens, asparagus, cayenne pepper, wheat germ, sunflower seeds and almonds.

3. Vitamin C

This is probably, the best known vitamin. Vitamin C is in fact an antioxidant that kills the free radicals, improves the iron absorption and reduces the risk of developing various types of cancer. At the same time, eliminates the infections, strengthens the immune system, heals the wounds and promotes the health of the gums. The main sources of vitamin C are cauliflower, red peppers, papaya, kiwi, lemon juice, oranges, parsley, strawberries, grapefruit, guava and broccoli.

4. Vitamin A

This is an essential vitamin that helps with the general development and growth and it promotes strong bones, glowing skin, healthy teeth and proper vision. Vitamin A is also effective in protecting the body against infections and healing the tissues and cells of the body. Vitamin A can be found in milk, carrots, liver, sweet potatoes, broccoli, pumpkin, guava, spinach, lentils, eggs, tomatoes, apricots, peaches, papaya and watermelon.

5. Magnesium

Magnesium regulates the heart, nerve and muscle functioning, strengthens the immune system, enables the energy production and strengthens the bones. The foods that you can eat in order to take the proper amount of magnesium are sesame seeds, whole grains, bananas, broccoli, kidney beans, squash, avocado, soymilk, peanuts, cashews and almonds.

6. Calcium

This mineral works hand in hand with calcium to maintain healthy bones and teeth. At the same time, calcium is effective in transforming the food into energy, maintaining the blood’s pH balance and controlling the normal functioning of the muscle and nerves. The foods that are rich in calcium are scallops, yogurt, turnip greens, cheese, sardines, milk, collards greens, tofu and sesame seeds.

7. Vitamin B9 (Folic Acid)

The vitamin B9, also known as folic acid, is significant for the proper functioning of the nerves and for preventing anemia. Moreover, it can prevent Alzheimer’s disease, dementias and osteoporosis. Consume it every day, because the human body is not able to store the vitamin B9. Take it from lettuce, spinach, egg yolks, parsley, cabbage, broccoli, lentils, beets and cauliflower.