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Vitamins, minerals and other stuff that keeps you alive

Find out about why you need to get these essentials into your diet.

Written by SpunOut | View this authors Twitter page and posted in health

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You may hear about how such and such a food or drink is good for; sure it has this vitamin and this amount of potassium but that may not mean much to you if you’re not so sure what you need those for. Not to worry though, we’ve got you covered.


Potassium* - this is a mineral that helps regulate your water levels and helps with balancing acid in your body.
*Bananas, citrus fruit, dried fruit, broccoli

Iron* – this helps red blood cells carry oxygen to all parts of the body.
*Red meat, pork, fish, beans

Calcium* – them bones, them bones need calcium. If only every essential mineral came with its own jingle. You need this for strong bones and teeth.
*Milk and other dairy products, broccoli, orange juice

Magnesium* – we need this for our muscles and nerves to function.
*Leafy green vegetables, bananas, wholegrain bread, chocolate

Zinc* – this is important for growth, strong immunity and healing.
*Red meat, chicken, seafood, beans, dairy products


Vitamin A* is important for vision, especially night vision, bone growth and mucous membranes.
*Milk, eggs, oranges, green vergetables

The B-complex* vitamins help the body obtain energy from food, as well as support vision, healthy skin, and the nervous system.
*Fish, red meat, dairy products, beans, wholegrain foods

Vitamin C* aids in growth of tissues, cartilage, bones, teeth.
*Citrus fruit, tomatoes, broccoli and spinach

Vitamin D* aids in the absorption of calcium and phosphorous
*Sunshine, oily fish, orange juice, milk

Vitamin E *is also an antioxidant and helps to generate red blood cells and prevents blood from clotting.
*Nuts, leafy vegetables, wholegrains

Vitamin K* also works with the blood, aiding in the normal clotting.
*Green vegetables, blueberries, seafood

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Published September 11th, 2014
Last updated September 28th, 2015
Tags foods healthy eating healthhack
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