here is the comprehensive list of essential vitamins and minerals that a healthy individual should consume daily:
Vitamins:
- Vitamin A (Retinol): Essential for vision, skin health, and immune function.
- Vitamin B complex (B Vitamins): Combination of various vitamins crucial for metabolism, nervous system, and energy production.
- Vitamin C (Ascorbic Acid): Acts as an antioxidant and supports immune system functions.
- Vitamin D (Calciferol): Facilitates calcium absorption and plays a role in bone health and immune function.
- Vitamin E (Tocopherol): Antioxidant properties protect cells from damage.
- Vitamin K (Phylloquinone): Essential for blood clotting and bone health.
Minerals:
- Calcium: Vital for bone and dental health.
- Iron: Necessary for blood formation and oxygen transport.
- Potassium: Important for nerve and muscle function, and regulates blood pressure.
- Magnesium: Essential for metabolism, muscle function, and bone health.
- Zinc: Supports immune function and cellular repair.
- Selenium: Acts as an antioxidant and plays a role in thyroid function.
- Phosphorus: Essential for bone and dental health, and involved in energy metabolism.
- Manganese: Supports bone health and acts as an antioxidant.
- Chromium: Helps regulate blood sugar and improves insulin sensitivity.
- Copper: Aids in iron absorption and contributes to connective tissue formation.
- Iodine: Essential for thyroid hormone production and metabolic regulation.
These vitamins and minerals are crucial for maintaining overall health and should be obtained through a balanced diet. If you have any health conditions or specific dietary requirements, it's important to consult with a healthcare professional.